Embarking on a journey towards recovery from an eating disorder (ED) or food restriction is a courageous step. However, as you increase your food intake and work towards nourishing your body, you may encounter digestive challenges along the way. These symptoms are normal and indicate your body's adjustment to a normal eating pattern.
Why does it happen?
1) We lose muscle mass in our digestive track, which slows down food breakdown.
2) Our body slows down digestion in order to absorb as many nutrients as possible from the little food provided.
3) Our body stops producing enough digestive enzymes, in response to the lower food volume and/or restriction of specific foods/food groups.
This can result to:
Bloating
Gas
Constipation and/or diarrhoea
Feeling full on lower amounts of food
Acid reflex
Abdominal pain
1. Eat adequately and frequently (every 2-4 hours).
This will help your body feel safe that food is available and it doesn't have to slow down digestion. It will also help rebuild the gut's muscle mass.
2. Eat energy dense foods.
Such as nut butters, avocado, oils, carbohydrates, processed foods (biscuits, chocolates, cakes), dried fruits, bananas, ice cream and cereals.
3. Limit vegetables and fruits.
4. Limit foods that are high in volume and don't provide a lot of nutrients/energy.
Such as vegetable soups, salads, low fat dairy, rice cakes.
5. Avoid foods and beverages with artificial sweeteners.
A lot of artificial sweeteners are not digested by the body and can cause bloating and gas.
6. Avoid chewing gums and sugar free carbonated drinks.
These can also contribute to the formation of gas.
7. Drink enough but not too much fluids.
Aim for about 2L per day.
8. Use hot water bottles or peppermint tea to soothe your belly.
9. If you like coffee, have it after a meal and not on an empty stomach.
10. Try to relax before and after each meal by taking a few deep breaths.
Stress puts your body in fight or flight mode. This takes blood supply away from digestion and towards larger muscles. Relaxing activates the parasympathetic system which signals the digestion process.
11. Eat a variety of foods.
This will help your body start producing all types of digestive enzymes.
12. Be patient!
13. Seek Professional Guidance: While post-food restriction symptoms are expected, it's essential to know when to seek medical support. If your symptoms are severe, persistent, or worsening over time, consult a doctor. Ensure that your healthcare provider is informed about your history of ED or food restriction. Ideally, seek a medical professional with expertise in eating disorders who can offer specialized guidance.
Conclusion: The path to recovery from an eating disorder or food restriction is marked with challenges, including digestive discomfort. By embracing dietary variety, practicing patience, and staying attuned to your body's signals, you can effectively manage these symptoms. Remember that seeking professional guidance is a sign of strength, and your well-being is paramount. With time, care, and perseverance, you can overcome digestive challenges and embark on a journey towards improved overall health and happiness.
(Note: This article provides general information and guidance. It is not a substitute for professional medical advice. If you are experiencing severe or persistent symptoms, consult a qualified healthcare provider.) Need help? Let's work together
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