As you know, cystic fibrosis generally has a not-so-great effect on your digestive system. Here are some tips to keep things “flowing smoothly” and help you eliminate or reduce stomach problems…
- Take a 15 minute walk after meals to help keep things “moving”.
Studies have shown that walking after a meal helps food move more quickly through the digestive tract. Purchasing a treadmill is an easy way to get a quick walk in when the weather doesn’t permit outdoor activities (or when you just don’t feel like going outside!). I purchased a small, compact treadmill for our home and it has been incredibly helpful!
- Soak grains, beans, nuts and seeds.
This step breaks down the phytic acid barrier and creates the enzymes necessary for better digestion and absorption of minerals. You can do this at home or purchase some of these products on-line or at a local health food store. *Tip: Soaking in large batches and then freezing them in small portions makes future snack and meal prepping easier!
- Drink a glass of lemon water before breakfast.
This step will help stimulate stomach acid production which in turn aids in digestion. (Just be sure to rinse your mouth out with water afterwards or brush your teeth because over time the acid in lemons can cause damage to tooth enamel.)
- Chew your food well.
It seems simple enough, but many times we tend to swallow our food when it’s only been partially chewed. This is an important step when trying to improve your digestion because food that has been broken down helps the stomach metabolize and break down food, reduces the risk of bacterial overgrowth in the colon and assists in triggering hydrochloric acid production.
- Be smart about your portion sizes.
Through trial and error, I’ve personally discovered that when I eat a large meal, especially if it contains a lot of meat or bread, my body has a more difficult time digesting it. I’m by no means saying that you should stop eating before you’re satisfied; just be conscious of what your body is telling you.
- Go gluten-free and dairy-free.
As daunting as this sounds, it’s not as terrible as you may think! There are a lot of gluten-free and dairy-free options at your local supermarket (and even restaurants) for those looking for alternatives. Two weeks is a good time frame to eliminate these foods and see if you notice any positive changes in your digestion, just be sure to discuss any nutritional changes with your doctor. And if you continue to go dairy-free, consider adding a calcium supplement to your diet.
- Try an abdominal massage for constipation.
My gastroenterologist recommended I try this in the evenings before bed. It only takes a couple of minutes and can help relieve symptoms of bloating, tightness and constipation. There are a lot of great videos on the internet for treating constipation with abdominal massage; here is the one I use.
- Stay hydrated.
Your body needs water in order to help break down food so it can absorb nutrients and soften stools, which helps to relieve constipation. Try drinking half of your body weight in ounces of water each day and see if you notice any changes in your digestion (and complexion!).
- Try a low FODMAP diet.
This has honestly been one of the most helpful changes I’ve made that has helped keep bloating, nausea, heartburn and constipation to a minimum. There are specific sugars in foods that can cause intestinal problems (another term for this is SIBO) and an elimination diet aids in revealing which ones are causing issues. Once you’ve determined which foods are troublesome, it’s important to limit or eliminate the consumption of these foods and return to eating a variety of whole foods. As mentioned above, please consult your doctor before making any changes to your diet.
- Cut back on Miralax.
I say this one with caution because it’s important to remember that our bodies are made differently and react in different ways to laxatives, medications and even food. I was taking 1 to 4 capfuls of Miralax daily for several years and it was helpful for me during that season. As of now, I’ve completely stopped taking Miralax and am on two stool softeners daily (docusate sodium). In the future, I may need to go back on Miralax, but for now my body seems to be doing fine without it. If you’re considering cutting back on laxatives, please remember that it’s important to discuss any changes with your doctor before adjusting dosages.