Digestive problems are on the rise, particularly in Western countries, with conditions like irritable bowel syndrome, ulcerative colitis, celiac disease, diarrhea, and constipation becoming increasingly common. The modern Western diet plays a major role in this trend. In this article, you’ll discover the root causes and how to resolve digestive problems naturally and effectively.

Digestive problems are not uncommon

Many people suffer from digestive problems, which can have very different causes. To choose the appropriate treatment, it is important to first identify the underlying cause for the individual affected. However, taking only symptomatic medications often only provides temporary relief.

Digestive problems due to food intolerances

Digestive problems can be the result of food intolerances, such as lactose intolerance, gluten intolerance, histamine intolerance, or fructose intolerance. Symptoms of these intolerances range from malaise, stomach pain, bloating, diarrhea, and constipation to difficulty concentrating, fatigue, and mood swings.

Bloating, chronic constipation, and chronic diarrhea are common digestive problems with very different causes. You can find all the information you need about these three common complaints under the relevant links above.

To identify possible food intolerances, it’s best to keep a food diary in which you record exactly what you eat and drink, as well as when and which symptoms occur. However, there are also tests for many intolerances that any family doctor can perform.

Digestive problems due to intolerances

Digestive problems often arise from intolerances and sensitivities:

Fructose intolerance

Digestive problems can be the result of fructose intolerance. This manifests itself with abdominal pain and diarrhea after consuming fruit and other fructose-containing foods. Fructose intolerance can be diagnosed with a breath test, which is described in the following link, along with plenty of information and measures for resolving fructose intolerance.

Lactose intolerance

Lactose intolerance also leads to digestive problems such as diarrhea, bloating, and abdominal cramps after consuming milk and almost all dairy products. Just like fructose intolerance, lactose intolerance can be diagnosed with a breath test. For more information, see the previous link.

Histamine intolerance

In addition to other symptoms such as a runny nose, headaches, itching, occasional chills, palpitations and shortness of breath, histamine intolerance can also lead to digestive problems such as diarrhea and flatulence – usually after consuming wine, sparkling wine, beer, mature cheese, sauerkraut, raw sausage, chocolate and tomato products.

However, in cases of histamine intolerance, certain fruits can also trigger these symptoms, such as strawberries, pineapple, citrus fruits, and kiwi. These fruits are so-called histamine liberators, meaning that although they don’t contain histamine, they promote the release of histamine in the body. Histamine intolerance can be diagnosed with a blood test.

Gluten intolerance

Gluten intolerance is characterized by the fact that the affected person cannot tolerate gluten, a protein in grains, and reacts to this with digestive problems such as diarrhea, flatulence, a feeling of fullness, and sometimes also with vomiting, loss of appetite and dizziness.

Gluten intolerance can only be diagnosed through stool and blood tests, as well as a small bowel endoscopy or biopsy, if it is celiac disease. However, this is relatively rare.

Gluten sensitivity, on the other hand, is much more common and cannot be detected by typical celiac disease tests. Instead, symptoms (including digestive problems) simply improve when you stop eating gluten. Therefore, if you have these symptoms, a gluten-free diet is a good idea to determine if there might be a problem in this area.

Sorbitol intolerance

Sorbitol intolerance describes a sensitivity to the sugar substitute sorbitol, which is contained in sugar-free chewing gum, many light products, lozenges, toothpaste, but also in some fruits, such as pears, peaches, apricots, apples, plums and dried fruits.

Above a certain amount of sorbitol, everyone reacts with digestive problems such as bloating and diarrhea. However, people with sorbitol intolerance experience these symptoms even with very small amounts. Like fructose intolerance, sorbitol intolerance can also be diagnosed with a breath test, which is explained in the article on fructose intolerance linked above.

Indigestion caused by an upset stomach

In addition to food intolerances, an unhealthy stomach can also lead to digestive problems, such as gastritis (inflammation of the stomach lining). The bacterium Helicobacter pylori is often blamed for gastritis, but also for stomach ulcers or duodenal ulcers. Therefore, in cases of stomach problems, the bacteria are usually treated with strong antibiotics.

However, it is now known that many factors can attack the stomach lining, and that many healthy people without stomach problems also carry the Helicobacter bacterium. Therefore, it is questionable whether this bacterium is truly the cause of stomach problems.

For example, stress can reduce the stomach’s defenses and change its environment to such an extent that the bacteria can settle in the first place or multiply or change to such an extent that they become pathogenic.

Diet also has a similar influence. Food additives, poor-quality foods, and a lack of vital nutrients lead to the formation of toxins in the digestive tract, which can irritate the stomach lining—and thus make you susceptible to Helicobacter pylori.

Digestive problems due to an unhealthy intestinal flora

Most digestive problems are caused by an unhealthy gut. Conversely, a healthy gut is the key to healthy digestion. A healthy intestinal flora plays a particularly important role in this.

The intestine is home to ten times more microorganisms than the total number of cells in the human body. And it is precisely these microbes that make up our intestinal flora. It has long been known that a large part of the immune system is located in the intestine and is linked to the intestinal flora. This fact alone shows that neglecting the intestinal flora is not a good idea. A poor intestinal flora is now associated not only with a weak immune system, but with almost every chronic disease.

A disturbed intestinal flora can lead to leaky gut syndrome and all its consequences, to irritable bowel syndrome, to chronic inflammation in the intestinal area, and in the long term also to diverticula and colon cancer.

An important measure against digestive problems is therefore to avoid anything that could in any way harm the intestinal flora, such as an unhealthy diet, inappropriate use of antibiotics and other medications, as well as lack of exercise and sleep. At the same time, measures that help build a healthy intestinal flora can help (see the end of this page).

Digestive problems due to pancreatic weakness

Bloating, loose stools, bloating, and abdominal cramps—especially after eating fatty foods—could be a sign of pancreatic insufficiency.

In this case, the pancreas produces too few digestive enzymes, resulting in a shiny stool due to insufficiently digested fat. At the end of this page, you’ll find all the information you need about pancreatic insufficiency, its (simple) diagnosis, possible causes, and treatment.

Digestive problems caused by irritable bowel syndrome

People with digestive problems are often diagnosed with irritable bowel syndrome when the doctor cannot find a cause, usually when numerous tests, including gastroscopy and colonoscopy, have not produced any results.

Irritable bowel syndrome is often associated with the aforementioned intolerances. However, MCAS (Mast Cell Activation Syndrome), which doctors often don’t consider, can also be present.

Digestive problems caused by diverticula

Diverticula are bulges in the intestinal lining. They usually remain asymptomatic. However, if food particles enter these bulges, they can become inflamed. Diverticulitis develops, which can manifest as diarrhea, pain, fatigue, a hard abdominal wall, and even fever.

Digestive problems due to chronic inflammatory bowel disease

Chronic inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis are being diagnosed with increasing frequency. These are autoimmune diseases that occur in phases and, during phases, drastically reduce quality of life.

Those affected may occasionally need to be hospitalized during an attack and receive strong medication. Read the link above to learn what you can do yourself if you have inflammatory bowel disease to alleviate the associated digestive problems and other symptoms.

Digestive problems due to food allergies

You may also have a food allergy. This can also manifest itself in digestive problems such as nausea, vomiting, diarrhea, and flatulence.

When diarrhea and constipation alternate, it’s not uncommon to think you’re “just” suffering from irritable bowel syndrome. However, it’s worth getting a food allergy checked. If an allergy is discovered, symptoms will quickly improve once you avoid the affected food.

In addition to avoiding the food, there are many other measures you can take if you have a food allergy that can help prevent further food allergies from occurring, which is often the case if you simply avoid the food in question without addressing the actual causes of the allergy.

Digestive problems due to small intestinal bacterial overgrowth

Small intestinal bacterial overgrowth causes diarrhea, abdominal pain, bloating, and a feeling that gas isn’t passing. In this case, the small intestine is colonized with excessive amounts of lactic acid bacteria.

The bacteria then capture the carbohydrates from the food and continuously ferment them, producing gas. Since these can easily escape from the large intestine but not from the small intestine, the aforementioned pain and bloated stomach result.

If the lactic acid produced by the bacteria also enters the bloodstream, it can lead to difficulty concentrating or even confusion.

How to fix digestive problems

In addition to the measures mentioned, the following remedies and therapies may also be suitable for digestive problems. You can always discuss which ones are best for you with a holistic practitioner.

Building up the intestinal flora and intestinal cleansing

For digestive problems, building up your intestinal flora can help, either on its own or as part of a colon cleansing program.

Such intestinal cleansing removes harmful substances from the intestine, deprives harmful intestinal bacteria of their livelihood and leads to the proliferation of beneficial intestinal bacteria.

At the same time, a probiotic is taken during a colon cleansing program, which provides the body with friendly intestinal bacteria that displace the harmful intestinal inhabitants.

Feed the beneficial intestinal bacteria with prebiotics

Another important aspect of combating digestive problems is consuming the right foods for the good gut bacteria. Fiber such as inulin provides these helpful little helpers with everything they need to survive. This food for the gut bacteria is also called prebiotics. Inulin is found in Jerusalem artichokes, parsnips, chicory, artichokes, salsify, and even dandelions, for example.

In contrast, foods such as table sugar and other isolated carbohydrates should be reduced if you suffer from digestive problems, as these are the food of harmful intestinal bacteria.

Try the Low FODMAP diet

However, these prebiotics aren’t ideal for everyone. Therefore, if you have chronic intestinal problems, be cautious with prebiotics. You may not tolerate these foods and prebiotic supplements well. In this case, try the low FODMAP diet, which can be helpful for many digestive problems.

Eat more fermented foods

Naturally fermented foods such as kimchi help colonize the gut with healthy lactic acid bacteria. Homemade raw sauerkraut, kombucha, water kefir, or kefir made from plant-based milk and kimchi are excellent options for this.

For more severe digestive problems, it is advisable (as already mentioned) to take a probiotic supplement that provides a wide variety of different beneficial bacterial cultures.

From now on, only drink water

Clear, pure water is absolutely essential for healthy digestion. It keeps everything flowing and ensures the removal of toxins. Drinking too little can also lead to constipation.

The best drinking water comes from natural springs. An alternative is reverse osmosis water. You can also flavor the water with freshly squeezed lemon juice or a few drops of apple cider vinegar, while also adding antioxidants, organic acids, and enzymes.

Nutrient-rich and anti-inflammatory diet

In addition to good drinking water, an anti-inflammatory diet can also alleviate digestive problems. Anti-inflammatory foods reduce inflammatory reactions in the body and therefore help heal the gut.

The best foods for this include coconut products, avocados, olive oil, berries, and phytonutrient-rich vegetables. If you’ve eaten something hard to digest, reach for apple cider vinegar and freshly squeezed lemon juice, and leave the booze in the cupboard for now.

Pay attention to the correct order when eating

Dr. Stanley Bass’s method also helps relieve an irritated digestive system. The doctor developed a method of eating that doesn’t involve mixing and eating all the individual ingredients together in one dish, but rather eating them individually, one after the other and not mixed together.

Those who try this method are often surprised at how quickly it brings relief – even if it is admittedly not for gourmets, but it is best to read for yourself what the correct order of eating is all about.

Squatting position on the toilet

The usual sitting position on the toilet is not good for the digestive system and makes it difficult to excrete. Digestive problems can often be improved simply by changing your posture on the toilet. This is called the squatting position.

Medicinal plants for digestive problems

So-called carminatives are special medicinal plants that stimulate the digestive system, allowing it to function more effectively. These plants contain large amounts of essential oils that can effectively eliminate gas from the gastrointestinal tract and relieve pain in this region.

They also improve peristalsis (the ability of the stomach to contract). Among the best carminatives are coriander, cinnamon, ginger, juniper, anise, fennel, clover, caraway, dill, peppermint, thyme, and licorice. These medicinal herbs can relieve digestive problems when taken as a tea or as a spice in food.

In some cases, intestinal health can also be supported with the help of immune-boosting medicinal plants such as turmeric, garlic, onions, rosemary and oregano.

If you make your diet intestinal-friendly, perhaps undergo intestinal cleansing and drink enough pure spring water, you will notice a significant improvement in your digestive problems.