Do You Have a Sensitive Stomach?

Knowing specifically what your digestion issues are can help you manage it better. First, it’s important to know if you have a sensitive stomach that has a harder time digesting certain foods or if you actually have Irritable Bowel Syndrome (IBS).

If you have a sensitive stomach, it can be easily mistaken for IBS, since both can result in chronic constipation or chronic diarrhea. However, your digestive system could be acting up because you are stressed, constantly dehydrated, not getting enough dietary fiber, or irritated by something that you regularly consume in your meals.

One major difference to look for when trying to determine whether you have a sensitive stomach or IBS is pain. If you feel pain in your bowels on top of the constipation or diarrhea, you likely have IBS. If you want to be officially diagnosed, keep track of how many times in one month you have abdominal pain along with difficulty passing stool. If this happens at least three days a month for consecutive months, this points towards IBS. If you are prone to acid reflux and GERD symptoms after meals, you can make changes along with using Axid or other prescription or over-the-counter medications.

Sensitive Stomach Symptoms

Every person is different, and you could have a sensitive stomach once in a while, or it could be a chronic issue. Here are the common symptoms of a sensitive stomach:

• Stomach cramps and pain
• Constipation and/or diarrhea
• Bloating and gassiness
• Stomach acidity and/or heartburn
• Illness and nausea

Tips to Take Care of a Sensitive Stomach

Self-care. Stress affects the body in very tangible and serious ways, and chronic upset stomach is one of the symptoms. Perhaps you do also react to fatty or spicy foods, but that doesn’t mean one of the main reasons you have a sensitive stomach isn’t also from stress. If you have poor sleep, are often stressed in your relationships, or have trouble dealing with negative emotions like anger, fear and anxiety, then it is important that you prioritize your emotional, mental and relational health. Your body – and stomach – will be better for it.

Change the size and portions of your meals. If you are in the habit of eating three large meals a day, try breaking this up into smaller meals throughout the day. Perhaps your stomach has a hard time digesting the amount of food in one meal, even if that’s the way you have always ate. See if eating a little at a time, and more often in the day, improves the symptoms of your sensitive stomach.

Change the speed you eat. If you are a fast eater, or even if you are a slow eater, you may be swallowing your food before it is properly chewed. Slow down if you know you eat fast. Give your stomach time to digest, and approach your meal with the mindset to savor the flavors in each bite, or to enjoy the company you are sharing the meal with. Observe yourself and see if it isn’t the speed, but rather swallowing unchewed food. Each bite should be chewed a minimum of 20 times, not just a few times, before swallowing. You may be making your stomach do too much work in breaking down food that should be better chewed. Digestion begins in the mouth, so give it a good start.

Check your liquids. How much caffeine do you drink daily? Even if you only drink one cup of coffee a day, have you considered that your stomach is sensitive to caffeine, especially at certain times of day? Try drinking less caffeine or try switching your morning coffee to the afternoon, and see if these adjustments reveal to you that caffeine was an active diuretic that was contributing to your diarrhea. Also, check how much water you are drinking each day. Dehydration affects proper body function, including proper digestion. Track how many glasses of water you drink a day, and which days feel good and which days include an upset stomach.

Learn about stomach-aggravating foods. There are foods and drinks that are known to irritate sensitive systems, so if you like to indulge in them, find substitutes so that you can enjoy similar flavors and textures without having to pay for it afterward. Perhaps you’ve developed a lactose intolerance even though you could consume dairy with no problems previously. Others have difficulty digesting gluten, fructose, or sorbitol (the sugar in gum and diet soda). It is important that you do not self-diagnose. If you think you have a certain intolerance, talk to your doctor to verify. General foods and drinks that cause upset stomach include processed food, spicy food, oily food, monosodium glutamate (MSG), alcohol and caffeine.

Once you know what triggers your stomach to act up, you can be proactive to adjust an eating habit or remove that type of food or drink from your meals. Being able to focus on nutritious food and drinks that your body receives well will make your days much more stress-free and enjoyable. Good luck on improving this area of your health – it can take patience and focus, but it’s well worth it!