Issue 11: Stop Cutting Foods for Gut Issues & Do This First

Before cutting out foods, start here instead

Hello,

Welcome back to our therapist & allied professional newsletter!

The most common approach to digestive upset is to start figuring out which food did you wrong. But what if you didn’t have to remove anything?

If you’ve been feeling bloated, nauseous, or like food just isn’t sitting well… your first thought might be:

“Okay, what do I need to cut out?” 

 Totally understandable.

 But before you or clients start removing foods and making your world smaller, let’s pause and explore a few things that are often far more helpful — and far less stressful.

 Because the goal isn’t to fear food.

The goal is to feel better with food.

Today, we’re exploring 4 non-food areas that could be contributing to your digestive upset.

If you’re supporting clients with digestive concerns, this is a helpful place to start before recommending food eliminations.

🎥 Short Watch: Stop Cutting Foods for Gut Issues — Do This First

Timing Matters More Than People Think

If you’re skipping meals, waiting too long to eat, or grazing all day without a real meal, your digestion can get cranky.

Try this:

• Aim to eat every 3–5 hours
• Build a steady rhythm: breakfast, lunch, dinner, and snacks as needed
• Avoid going from “I forgot to eat” to “I’m starving and inhaling everything”

That pattern alone can reduce bloating and nausea for many people.

Your digestive system loves consistency.

It’s like a toddler — it does best with a routine.

Balance

What’s on your plate matters too — especially balance.

A lot of digestive discomfort happens when meals are too light, too random, or missing key pieces.

A simple check:

• Do you have a starch or carbohydrate? (rice, potatoes, oats, bread, pasta)
• Do you have a protein? (eggs, chicken, tofu, Greek yogurt, beans)
• Do you have some colour or fibre? (fruit or veggies)
• Do you have some fat? (nuts, avocado, olive oil, cheese)

If you’re eating mostly salads, smoothies, or snack-like meals, your stomach may not feel settled.

Balanced meals help food move through your system more comfortably and keep your energy stable.

How Are You Eating?

How you eat can be just as important as what you eat.

If you’re eating quickly, standing at the counter, driving, or answering emails while chewing… your body stays in stress mode.

And digestion does not work well in stress mode.

Try this one small habit:

• Sit down and slow down before eating
• Bonus: take three slow breaths before you start

You don’t need to be perfect — just less rushed.

Give your body a chance to recognize that you’re eating, and allow your nervous system to settle so digestion can be less reactive.

The Sneaky Stuff

Let’s talk about the sneaky factors: stress and sleep often get overlooked when it comes to digestion.

You can eat the “healthiest” meal in the world, but if your nervous system is overloaded and you’re running on five hours of sleep… digestion can still struggle.

 Ask yourself:

• Have I been under more stress lately?
• Am I sleeping enough to recover?
• Am I eating while anxious, multitasking, or rushing?

Even a few nights of poor sleep can increase bloating, nausea, and reflux.

So before cutting foods, support the basics:

• A consistent bedtime
• A short wind-down routine
• Less caffeine later in the day
• More pauses during meals

Simple? Yes.

Powerful? Also yes.

Call to Action: Get Curious Not Restrictive

 Before you cut out dairy, gluten, sugar, or half your grocery list…

Start here:

• Eat consistently
• Balance your meals
• Slow down your eating
• Support stress and sleep

Restriction is not the first step.

Curiosity is.

And if your symptoms are ongoing, painful, or getting worse, it’s a good idea to check in with your doctor or a registered dietitian to rule out anything more serious.

You deserve to feel good — and enjoy food.

Thank you for joining us for this issue of Nutrition for Mental Health. We always value your perspective. Feel free to reply with any thoughts, questions, or experiences you’d like to share

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