Now, let’s explore 5 of the most common upper digestive issues you might encounter—and what you can do to level out the ride. 

1. Acid Reflux/GERD/Heartburn

What’s happening: 

Imagine your esophagus as a one-way street with a bazillion “no U-turns” signs posted. In acid reflux or GERD (Gastroesophageal Reflux Disease), stomach acid decides to flout the rules and travel back up this one-way street, causing that burning sensation in your chest or throat, otherwise known as heartburn.

Why acid reflux/GERD happens:

Acid reflux and GERD can have several root causes, including:

Weakened lower esophageal sphincter (LES) – The LES is a ring of muscle that acts as a valve between your esophagus and stomach. This muscle can weaken as we age, permitting stomach acid to flow back into the esophagus. Alcohol consumption, smoking, certain foods and medications, and a sedentary lifestyle all contribute to a weak LES.

Hiatal hernia – A hiatal hernia happens when a portion of your stomach has pushed through your diaphragm, making it easier for acid to flow back up. Hiatal hernias tend to happen because of age-related weakening of the diaphragm muscles or increased abdominal pressure from obesity or pregnancy.

Obesity – Carrying around extra weight puts pressure on your stomach, forcing acid unnaturally upward.

Dietary triggers – Spicy foods, caffeine, alcohol, and acidic foods can all contribute to acid reflux/GERD. Depending on the food and your reaction to it,  stomach acid production increases, or the LES relaxes too much, making reflux more likely.

Medications – Some drugs, like certain pain relievers (such as ibuprofen or aspirin) or blood pressure medications (like beta-blockers), can relax the LES and irritate the esophagus lining.

Stress – Ongoing stress activates the “fight or flight” response, prompting the release of hormones like cortisol. These stress hormones boost stomach acid production as your body gears up for potential threats, leading to disrupted digestion.

How to address acid reflux/GERD:

1. Put your food detective hat on – Keep a food diary to what foods are triggers for you. Common culprits include spicy dishes, citrus fruits, tomatoes, chocolate, and fatty foods. Once you’ve identified your triggers, limit or avoid these items (yes, even if you love them). 

2. Eat strategically – Eat smaller, more frequent meals. This eating pattern reduces pressure on your stomach and gives it less to process at any given time. The stomach typically takes about 2-4 hours to digest a meal, so consuming smaller meals throughout the day can help ensure your stomach isn’t overfilled to the point of causing acid reflux.

3. Enlist digestive enzymes – Consider digestive enzymes to help break down food more efficiently. Betaine HCl can be helpful for some people but always consult with a healthcare provider before starting any new supplement regimen.

4. Soothe and protect with supplements – In GERD, the esophagus becomes irritated when stomach acid repeatedly flows back through a weakened lower esophageal sphincter, causing the burning sensation known as heartburn. Herbs like deglycyrrhizinated licorice (DGL) or slippery elm can help soothe and protect the esophagus. These can be particularly helpful when used before meals.

5. Avoid lying down right after eating – Gravity helps keep stomach contents in place, so when you lie down after eating, acid is more likely to flow back into the esophagus. Wait at least 3 hours after eating before hitting the hay, which gives your stomach enough time to partially or fully empty its contents into the small intestine.

6. Avoid tight clothing around your waist – Wearing looser-fitting clothing helps reduce pressure on your stomach, potentially pushing stomach contents, including acid, back up into the esophagus. This added pressure can trigger or worsen acid reflux and heartburn symptoms.

7. If you experience GERD/acid reflux, try these immediate remedies: Take an over-the-counter antacid for quick relief. Prop yourself up with pillows while sleeping to use gravity to your advantage. Sleeping on your left side can also help, as it positions the stomach below the esophagus.

8. Manage your weight – If you’re carrying extra pounds, gradually working toward a healthy weight can significantly reduce reflux symptoms.

9. Manage your stress – Because stress boosts cortisol (which is already naturally spiking in midlife), take proactive measures to manage your stress daily through techniques like meditation or deep breathing exercises.

10. Quit smoking – Smoking weakens the lower esophageal sphincter (LES), the muscle that keeps stomach acid from flowing back into the esophagus. It also increases stomach acid production and decreases saliva, which normally helps neutralize acid. These effects make acid reflux more likely.

11. Address underlying causes – Acid reflux and GERD can be a sign of underlying health issues, such as gastrointestinal motility disorders or autoimmune disease. It can also be a sign of gut infection. If you suspect SIBO (Small Intestinal Bacterial Overgrowth) or H. pylori infection, work with a healthcare provider to test for and treat these conditions.

Remember, while occasional heartburn is normal, frequent or severe symptoms warrant a trip to your healthcare provider to rule out more serious conditions.

2. Bloating

What’s happening:

Imagine your abdomen as a balloon that’s being slowly inflated throughout the day. That’s bloating – a sensation of fullness, tightness, or swelling in your belly. It’s different from the temporary fullness you might feel after a big meal (AKA a “burrito baby”). 

Bloating can be accompanied by visible distension, making you look several months pregnant, or it might just feel like uncomfortable pressure or pain without visible changes. Unlike normal post-meal fullness, bloating often lasts longer and can be a sign of digestive issues.

In recent years, bloating has been recognized as one of the most common gut issues affecting people of all ages. Studies show that between 10% and 25% of generally healthy individuals report occasional episodes of abdominal bloating, with around 10% experiencing it on a regular basis.

Why bloating happens:

Bloating can have several root causes, including:

Food intolerances – With food intolerances, your body creates gas and inflammation as a reaction to foods it’s not happy with. As we age, our digestive systems can become more sensitive to foods we once tolerated well. This is because our digestive enzyme production naturally decreases with age, making it harder to break down certain foods efficiently. It’s critical to note that food intolerances are way different from food allergies. A food allergy can cause more severe reactions, such as hives, swelling, difficulty breathing, or anaphylaxis—a potentially life-threatening reaction that requires immediate medical attention, so if you experience those symptoms, get to your doctor ASAP.

Sluggish digestion – If food moves too slowly through your gastrointestinal tract, it can ferment, causing gas and bloating. This is often exacerbated by a sedentary lifestyle, which becomes much more common in midlife than in our younger years.

Gut dysbiosis – An imbalance in your gut bacteria can produce excess gas because certain types of bacteria produce more gas as they ferment undigested food particles in your gut. Factors like stress, poor diet, and certain medications can disrupt the delicate balance of our gut microbiome.

SIBO (Small Intestinal Bacterial Overgrowth) – When bacteria that should be in your large intestine set up camp in your small intestine, they can cause significant bloating. SIBO becomes more common as we age due to decreased gut motility and reduced stomach acid production.

Hormonal changes – In midlife, we go through fluctuations in estrogen and progesterone that can affect water retention and gut motility. This is particularly relevant for women going through perimenopause and menopause. For men, declining testosterone levels can lead to increased body fat, which can also contribute to bloating. Changes in thyroid hormone production, which often happens to both genders as we age, can also slow metabolism and digestion, adding to the risk of bloating.

Stress –  Chronic stress can alter gut function and increase sensitivity to bloating. Stress can also contribute to brain fog, often linked to digestive issues. Since the gut and brain are directly connected, what happens in the brain directly influences the gut. Many of the body’s hormones and neurotransmitters, including serotonin, which regulates both mood and digestive function, are produced in the gut.

How to address bloating:

1. Identify trigger foods – Keep a food diary, noting what you eat and any symptoms that follow, which can help you isolate specific foods or ingredients that may be causing your bloating. Once identified, try eliminating these foods for a few weeks to see if your symptoms improve. This can help identify the causes of your digestive health problems.

2. Try digestive aids – Digestive enzymes or bitters taken before meals can enhance your body’s natural digestive processes. These supplements can help break down food more efficiently, reducing the likelihood of bloating.

3. Focus on gut-healing foods – Incorporate foods that support gut health, such as bone broth, fermented vegetables, and prebiotic-rich foods like Jerusalem artichokes or dandelion greens. These foods can help restore balance to your gut microbiome by providing beneficial bacteria and the nutrients they need to thrive.

4. Consider a low FODMAP diet – Work with a nutritionist to try a low FODMAP diet. This is part of a functional medicine approach to treating digestive issues. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols – types of carbohydrates that can be difficult for the body to digest and may cause bloating. Studies have shown significant improvement in bloating symptoms for many people following a low FODMAP diet [5].

5. Get tested for SIBO – If you suspect SIBO, get tested; advanced lab testing can provide more detailed information about your gut health. Signs of SIBO include persistent bloating, especially after eating carbohydrates, abdominal pain, excessive gas, and diarrhea or constipation. 

6. Support healthy gut motility – Poor gut motility can be a result of aging, which naturally slows down digestive processes, chronic stress, which can disrupt the nervous system’s regulation of gut function, and certain kinds of medications, like opioids or anticholinergics, which can decrease gut contractions. Additionally, a diet low in fiber and physical inactivity can contribute to sluggish digestion. To improve gut motility, try natural prokinetics like ginger or supplements like IBSynergy™, which stimulate these contractions to keep things moving smoothly. Regular exercise can also help keep things moving. Shoot for at least 30 minutes of moderate physical activity most days.

7. Manage your stress – Incorporate stress-reduction techniques like yoga, meditation, or deep breathing exercises into your daily routine. These practices can help regulate the gut-brain axis and reduce bloating.

8. Practice mindful eating – Slow down, chew thoroughly, and avoid eating on the go. This can significantly reduce the amount of air you swallow with your food, which is a common cause of bloating. This can help reduce upset stomach symptoms.

9. Try herbal remedies – Carminative herbs like peppermint, fennel, and chamomile can help reduce gas and bloating. Try them as teas or in supplement form. These herbs have been used traditionally for centuries and have some scientific backing for their effectiveness. For instance, one study found that for patients with irritable bowel syndrome, peppermint oil was actually much more effective than a placebo in reducing abdominal pain and other digestive symptoms [6].

10. Stay hydrated – Drinking enough water can help prevent constipation, which is often a cause of bloating. Aim for at least eight glasses of water a day, more if you’re active or in a hot climate.

If you’re experiencing persistent or severe bloating, please get checked by your healthcare provider (especially if you’re a woman over 50) to rule out more serious conditions like ovarian cancer or inflammatory bowel disease. Bloating could be one of the signs of serious digestive problems – so don’t accept it as your new normal!

3. Gallstones

What’s happening:

The gallbladder is a small organ located beneath your liver that stores and concentrates bile, which helps digest fats. Cholesterol is a type of fat (lipid) that’s crucial for producing bile, which helps digest fats. The liver produces cholesterol, some of which is secreted into bile. When functioning normally, bile contains chemicals that dissolve cholesterol, but if there’s too much cholesterol or the gallbladder isn’t emptying properly, the excess cholesterol can crystallize and form gallstones.

These stones can vary in size from as small as a grain of sand to as large as a golf ball. When gallstones block the ducts leading from your gallbladder to your intestines, they can cause sharp pain in your upper right abdomen. Gallstones can also contribute to GERD by interfering with proper bile flow, which can lead to reflux. They’re also known to cause nausea and vomiting, especially during an acute gallbladder attack.

Why gallstones happen:

Several factors contribute to the formation of gallstones:

Excess cholesterol – If your liver produces more cholesterol than your bile can dissolve (often due to genetic factors, hormonal imbalances, or a diet high in cholesterol and saturated fats), the excess can form crystals and eventually gallstones.

Excess bilirubin – Bilirubin is a chemical produced when your body breaks down red blood cells. Certain conditions (such as liver cirrhosis or blood disorders) can cause your liver to make too much bilirubin, leading to gallstone formation.

Concentrated bile – If your gallbladder doesn’t empty completely or often enough, bile can become concentrated, contributing to gallstone formation.

Obesity – Excess body weight increases the amount of cholesterol in bile, raising the risk of gallstones.

Rapid weight loss – When you lose weight rapidly, your body breaks down fat for energy. This process releases more cholesterol into your bloodstream. At the same time, rapid weight loss can cause your gallbladder to contract less often, which means the bile sits in your gallbladder for longer periods. This combination of more cholesterol in the bile and less frequent gallbladder emptying creates ideal conditions for gallstones to form.

Diabetes – People with diabetes generally have higher levels of triglycerides, which are a type of fat in the blood, which increases the risk of gallstones.

Age and gender – The risk increases with age, and women are more likely to develop gallstones than men. This is partly due to estrogen increasing cholesterol in the bile. Pregnancy also increases the risk. A study in the Journal of Clinical Gastroenterology found that women are twice as likely as men to develop gallstones [7].

How to address gallstones:

1. Get tested – Imaging tests like ultrasounds or CT scans can definitively diagnose gallstones. Your doctor may also perform blood tests to check for signs of infection or blockage.

2. Maintain a healthy weight – Aim for gradual, sustainable weight loss if you’re overweight.

3. Eat a balanced diet – Focus on fruits, vegetables, whole grains, and lean proteins. These foods help reduce cholesterol production and promote regular gallbladder emptying.

4. Exercise regularly – Aim for at least 30 minutes of moderate exercise most days of the week. Regular exercise can help maintain a healthy weight and improve overall gallbladder function.

5. Avoid crash diets – Rapid weight loss can increase your risk of developing gallstones.

6. Stay hydrated – Drinking adequate water may help prevent gallstone formation. Water helps dilute bile, reducing the likelihood of stone formation.

7. Limit fatty foods – A diet high in fat and cholesterol may increase your risk of gallstones due to increased cholesterol secretion into bile.

8. Don’t skip meals – Fasting or skipping meals can increase the risk of gallstones because it leads to less frequent gallbladder emptying. Eating regular meals (3 times a day) is generally recommended, but some people may benefit from more frequent, smaller meals.

9. Explore natural remedies – Some people find relief with remedies like apple cider vinegar or lemon juice. This may be due to their potential to stimulate bile production and flow. 

10. Take supportive supplements – Certain supplements, such as LV-GB Complex™, provide nutritional support for liver and gallbladder function by promoting bile flow and the digestion and assimilation of fats and fat-soluble vitamins.

11. Consider a gallstone flush – A gallstone flush typically involves drinking a mixture of olive oil and fruit juice to stimulate gallbladder contraction and potentially pass small stones. This is an advanced strategy and should only be conducted under the guidance of an experienced practitioner.

12. Consider preventive medications – If you’re at high risk, your doctor might recommend bile acid tablets to help dissolve gallstones.

During a gallstone attack, applying a heating pad to the affected area may help ease the pain. Taking over-the-counter pain relievers can also provide relief. Gallstone flares are more likely to occur after eating fatty meals, so they often happen in the evening or at night.

Remember, while these strategies can help manage or prevent these conditions, it’s crucial to consult with a healthcare provider for proper diagnosis and treatment, especially if you’re experiencing severe or persistent symptoms.

4. Leaky Gut Syndrome

What’s happening:

Leaky gut syndrome, also known as increased intestinal permeability, is a condition where the lining of the small intestine becomes damaged, allowing undigested food particles, toxic waste products, and bacteria to “leak” through the intestines and enter the bloodstream. This can trigger inflammation and changes in the gut flora (microbiome) that may lead to problems within the digestive tract and potentially throughout the body.

Common signs and symptoms of leaky gut include digestive issues like bloating, gas, diarrhea, fatigue, skin problems, joint pain, and headaches. Importantly, leaky gut syndrome has been associated with the development of autoimmune conditions, as the increased intestinal permeability may allow proteins to pass into the bloodstream, triggering an immune response. While exact statistics are difficult to determine due to diagnostic challenges, some estimates suggest that up to 80% of the population may have some degree of leaky gut syndrome [8].

Why leaky gut happens:

Several factors can contribute to the development of leaky gut syndrome:

Chronic inflammation – Persistent inflammation in the gut can damage the intestinal lining over time. Certain functional health tests, such as a comprehensive stool analysis or food sensitivity testing, can help you determine whether your body is inflamed to a degree that leaky gut may be an issue.

Food sensitivities – Certain foods, particularly gluten and dairy, may irritate the gut lining in susceptible individuals. These foods can trigger an immune response in some people, leading to inflammation and increased intestinal permeability.

Chronic stress – Prolonged stress can alter gut function and increase intestinal permeability. Stress activates the sympathetic nervous system, which can decrease blood flow to the gut and impair its protective functions.

Toxin overload – Excessive alcohol consumption, processed foods, and environmental toxins can damage the gut lining. These substances can directly irritate the intestinal lining and disrupt the balance of gut bacteria.

Gut dysbiosis – Dysbiosis, or an imbalance in gut bacteria, can increase intestinal permeability because the overgrowth of harmful bacteria can produce toxins that damage the gut lining and increase inflammation.

Nutrient deficiencies – Lack of essential nutrients like vitamin D and zinc can impair gut health. These nutrients play crucial roles in maintaining the integrity of the intestinal lining and supporting immune function in the gut.

Certain medications – NSAIDs, antibiotics, and other medications can disrupt the gut barrier. These drugs can irritate the gut lining directly or alter the balance of gut bacteria, leading to increased permeability.

How to address leaky gut syndrome:

1. Remove inflammatory foods and toxins – Eliminate common triggers like gluten, dairy, sugar, and processed foods. Reduce alcohol consumption and avoid unnecessary medications.

2. Replace with healing foods – Focus on nutrient-dense, whole foods. Include bone broth, fermented foods, and plenty of vegetables to support gut health.

3. Repair with specific supplements – Consider supplements like L-glutamine (which helps repair the gut lining), zinc (supports tissue repair), omega-3 fatty acids (reduces inflammation), and vitamin D (supports immune function in the gut).
4. Rebalance with probiotics and lifestyle changes – Introduce high-quality probiotics and prebiotics to support a healthy gut microbiome. Mindfulness practices, such as body scanning or progressive muscle relaxation, and regular exercise can also support gut health.
   

5. Manage stress – Chronic stress can exacerbate leaky gut. Incorporate stress-reduction techniques like meditation, yoga, or deep breathing exercises. These practices help activate the parasympathetic nervous system (the “rest and digest” system), which counterbalances the sympathetic nervous system (the “fight or flight” system) that triggers the stress response. Vagus nerve stimulation techniques, such as gargling or humming, can further enhance this parasympathetic activation to promote gut healing.

6. Get enough sleep – Sleep is when your body goes into repair and restore mode. According to the Centers for Disease Control and Prevention (CDC), about 1 in 3 adults in the United States don’t get enough sleep on a regular basis [9]. Aim for 7-9 hours of quality sleep per night to support overall health and healing.

7. Address underlying causes – Treat any underlying infections or imbalances that may be contributing to leaky gut syndrome. For instance, SIBO (Small Intestinal Bacterial Overgrowth) or candida overgrowth can disrupt the gut lining and contribute to increased permeability. Identifying and treating these conditions with appropriate interventions can help restore gut health.

8. Exercise regularly – Moderate exercise can help reduce inflammation and support gut health. Aim for at least 150 minutes of moderate-intensity exercise per week.

9. Stay hydrated – Proper hydration is crucial for maintaining the mucus layer that protects the intestinal lining. Aim for at least eight glasses of water per day.

10. Explore herbal remedies – Certain herbs like slippery elm, marshmallow root, and licorice root may help soothe and heal the gut lining.

11. Consider functional medicine testing – Work with a functional health practitioner (like me!) who can order highly targeted tests that conventional medicine can’t. For instance, gut microbiome tests, organic acids testing, or food sensitivity tests can provide insights into gut health and guide your practitioner in creating personalized treatment plans based on your test results and health goals.

While leaky gut syndrome is not yet fully recognized by conventional medicine, it’s becoming more widely accepted as research about the gut microbiome continues to come out. Thankfully it can usually be addressed using a holistic approach to healing the gut and reducing bodywide inflammation.

5. Gluten Sensitivity/Celiac Disease

What’s happening:

Gluten sensitivity and celiac disease are conditions where the body reacts negatively to gluten, a protein found in wheat, barley, and rye. 

In celiac disease, gluten triggers an autoimmune response where the body attacks the tiny, finger-like projections that line the intestinal wall (villi) whose job it is to absorb nutrients from food. Over time, this damage flattens the villi, reducing the surface area available for nutrient absorption. When this happens, the body can’t recognize or absorb essential nutrients like vitamins, minerals, and fats, and malnutrition develops.

Source: beyondceliac.org

Non-celiac gluten sensitivity (NCGS) involves a different mechanism where gluten causes discomfort without the autoimmune reaction or intestinal damage seen in celiac disease. NCGS is less well understood, but it’s believed to involve a non-autoimmune immune response to gluten or other components of wheat.

Signs of gluten sensitivity and celiac disease can include digestive issues (bloating, diarrhea, constipation), fatigue, headaches, joint pain, and skin problems. In celiac disease, these symptoms are often more severe and can lead to malnutrition over time. Long-term untreated celiac disease can result in serious complications such as osteoporosis, infertility, and even certain types of cancer.

Interestingly, many people find that they don’t have gluten issues when they visit other countries – like Italy and France. While glyphosate is primarily why many people struggle with gluten in the US, there are a few other reasons why you can eat gluten in different countries and have fewer repercussions. 

• Ancient grains – Many non-North American countries use ancient wheat varieties like Einkorn and Emmer, which have weaker gluten structures and are often easier for the body to digest.
• Traditional processing – European methods like slow fermentation in bread-making and low-temperature pasta drying can make gluten more digestible.
• Stricter regulations – Tighter food laws outside the U.S. usually result in fewer additives and preservatives in wheat products.
• Fresh, whole foods – European cultural emphasis on using fresh, minimally processed ingredients can lead to healthier eating during your visit.

Why gluten sensitivity/celiac disease happens:

There are many factors that can contribute to the development of gluten-related digestive conditions:

Genetic predisposition – Celiac disease has been shown to have a strong genetic link as the presence of certain genes, particularly HLA-DQ2 and HLA-DQ8, increase your susceptibility. This means you can inherit a predisposition to celiac disease, although having these genes doesn’t guarantee you’ll develop it.

Immune system dysfunction – In celiac disease, the immune system mistakenly attacks the small intestine when it realizes the presence of gluten.  According to a groundbreaking study, celiac disease affects about 1 in 100 people worldwide, making it much more prevalent than previously thought [10].

Environmental triggers – Factors like infections, pregnancy, or severe stress may trigger the onset of celiac disease in genetically predisposed individuals because these factors can alter immune function and intestinal permeability.

Intestinal permeability – Increased intestinal permeability (“leaky gut syndrome“) may play a role in both celiac disease and NCGS. A leaky gut allows partially digested gluten proteins to enter the bloodstream, potentially triggering an immune response. This increased permeability can also lead to systemic inflammation.

Microbiome imbalance – The makeup of the gut bacteria in your microbiome can contribute to gluten-related disorders. For example, Escherichia coli or Clostridium overgrowths can increase gluten breakdown, producing peptides that are much more likely to trigger an immune reaction. Poor levels of “good” bacteria like Lactobacillus and Bifidobacterium can also weaken the gut’s protective barrier, allowing harmful peptides to cross into the bloodstream and trigger inflammation.

How to address gluten sensitivity/celiac disease:

1. Get properly diagnosed – If you think you might be reacting to gluten, get tested right away. The diagnosis process typically involves running blood tests for specific antibodies, but it might also require an intestinal biopsy. Genetic testing may also be warranted, especially if there’s a family history of celiac disease or gluten reactions. 

2. Follow a strict gluten-free diet – This is the primary treatment for both conditions. Eliminate all sources of wheat, barley, rye, and often oats (unless certified gluten-free). Unfortunately, for people with celiac disease, a strict lifelong gluten-free diet is required. Those with non-celiac gluten sensitivity might be able to reintroduce small amounts of gluten after a period of gut healing, but this should be done under medical supervision and isn’t possible for everyone.

3. Read labels carefully – Gluten can hide in many processed foods, sauces, and even some medications. It’s critical to learn to identify the terms that indicate gluten. Some examples include malt, brewer’s yeast, wheat starch, modified food starch (unless specified as gluten-free), hydrolyzed vegetable protein, and “natural flavors” (which may contain gluten). Always look for “gluten-free” certification on products to be sure. Many medications—including antacids, laxatives, vitamin supplements, thyroid medications, birth control pills, and antidepressants—contain gluten as a binding agent or filler, so you’ll want to clarify with your doctors or pharmacist that the ones you choose are gluten-free. Even generic versions of prescription medications can have gluten in them, as they often include different inactive ingredients than their brand-name counterparts.

4. Be aware of cross-contamination – Use separate cooking utensils and surfaces for gluten-free foods. Even tiny amounts of gluten can create problems for people with celiac disease.

5. Focus on naturally gluten-free whole foods – Given how prevalent gluten is in premade foods, it’s ideal to orient your diet around fresh foods, especially fruits, vegetables, lean proteins, seeds, nuts, and gluten-free grains like rice and quinoa.

6. Consider supplements – People with celiac disease often need supplements to address the gaps in nutrition caused by their body’s immune response, especially when they first begin treatment. Unfortunately, by the time treatment begins, it’s often the case that nutrient deficiencies are on the severe side. Some of the most common deficiencies they experience include iron, B vitamins, vitamin D, and zinc, but supplementation can help gently restore levels to healthy levels.

7. Heal your gut – Consuming gut-healing foods and supplements like bone broth, L-glutamine, and probiotics can help repair damage caused by gluten exposure.

8. Explore gluten-free alternatives – There are lots of gluten-free products these days, but do your best to avoid the highly processed ones. You can make plenty of delicious meals with naturally gluten-free ingredients, such as quinoa, brown rice, buckwheat, millet, and amaranth. These whole grains provide a healthier alternative to processed gluten-free foods and are rich in nutrients and fiber.

9. Choose gluten-free certified products and services – The National Celiac Association maintains lists of gluten-free resources you may find helpful, including gluten-free certified food manufacturers, restaurant and food service establishments, medications, and ingredients people often question about gluten status.

10. Consider advanced testing – Some practitioners use specialized tests to identify reactions to gluten-associated cross-reactive and newly introduced gluten-free foods.

Whether you have celiac disease or non-celiac gluten sensitivity, a gluten-free diet is the primary treatment. However, getting a proper diagnosis before eliminating gluten is crucial, as this can affect testing accuracy. Remember, going gluten-free is a significant lifestyle change, but with proper guidance and support, it’s manageable and can greatly improve how you feel and perform each day.

Navigating Digestive Health in Midlife and Beyond

As we’ve seen, our gut health in midlife is like a complex puzzle with many pieces. What we eat, how stressed we are, our genes, and even the toxins we’re exposed to all play a part. Keeping our gastrointestinal system healthy is a balancing act that needs our attention.

But don’t worry – now that you know more about how your gut works, you’re better prepared to handle these midlife digestive challenges. By tackling the root causes of inflammation, figuring out what specific issues you’re facing, and taking targeted action, you can improve your upper digestive health and feel better as you age.

Here’s something important to remember: Fixing your gut isn’t just about getting rid of uncomfortable symptoms. It’s about building a solid foundation for your overall health. Your gut is connected to your immune system, your brain, your hormones, and more. When you take care of your digestive health, you’re really taking care of your whole body.

If you’re dealing with new or ongoing digestive problems, it might be time to talk to an expert. 

A functional medicine practitioner can help you:

• Figure out exactly what’s going on with your gut through thorough testing
• Uncover the root causes of your symptoms
• Create a plan that’s tailored just for you
• Support you as you work on improving your health

Ready to take charge of your gut health and feel better? Let’s team up to find out what’s causing your digestive issues and make a plan that’s right for you. Taking care of your gut now can help you enjoy a healthier, more comfortable life as you age.