Gut Check: Tips for Stomach Pain Relief, Better Digestion and Signs to See Your Doctor
Most of us have experienced some form of digestive discomfort. Our expert speaks on how we would know if our stomach problems are serious, and when it's time to get checked out
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Most gut health problems or conditions can be addressed successfully by changes in diet, stress management and natural remedies. If they become chronic, however, it is important to talk to your health care provider and consider a gut check. Many people are affected by gut health problems or digestive diseases that they are unaware of.

“From indigestion and bloating, to heartburn and stomach pain, it’s extremely common to experience some kind of digestive discomfort from time to time, and most of the time, this can be treated at home,” shares gastroenterologist, Rosario Ligresti, M.D. “However, it’s important to note your symptoms and know the warning signs in case there is a more complex root issue.”

What can I do to relieve my stomach pains?

If you are experiencing digestive problems and symptoms, most of the time they can be treated and resolved without seeing a doctor, through different lifestyle changes. These changes include:

Avoid Certain Foods

Depending upon the individual, what you eat and drink can trigger stomach problems, especially for someone with a sensitive stomach. A “sensitive stomach” is a non-medical way to describe a stomach that can get upset easily or frequently, with symptoms such as bloating, gas, nausea, diarrhea, constipation or vomiting.

If you have a sensitive stomach or experience discomfort after eating often, try to avoid:

Insoluble fibers, which can worsen diarrhea by speeding up the movement of food in your body or worsen symptoms for those with chronic digestive issues

Oats, nuts, seeds, lentils, barley, peas and beans

High FODMAP foods, or “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols,” can trigger bloating, abdominal pain and gas

High FODMAP vegetables: garlic, onion, beans, avocado, celery, mushroom, cauliflower, asparagus and pickled vegetables

High FODMAP fruits: pears, ripe bananas, mango, apples, peaches, berries, grapefruit, and watermelon

High FODMAP meats: sausages and chorizo

Other high FODMAP foods: soy milk, tea, molasses, sweeteners, bran cereals, dairy products, honey and products containing wheat

Dairy products, some people are lactose intolerant, which means they cannot digest lactose and experience bloating, cramping, stomach pain, gas, nausea and diarrhea when dairy is consumed

Even if you are not lactose intolerant, dairy products can irritate your upset stomach, and are better to avoid when experiencing any stomach issue

Fatty/fried foods, if you are experiencing diarrhea or vomiting, these foods can worsen your symptoms because they are difficult to digest

Fried foods: fast food, anything that has been fried

Fatty foods: high fat meats or cheese, whole or 2% milk, sour cream and other creams or foods with added butter/oil/margarine

High sugar foods/drinks, high sugar products can lead to dumping syndrome, where the stomach empties its contents into a part of the upper intestine, causing watery diarrhea

Cookies, cake, ice cream, flavored yogurts, fruit juices, sugary sodas and sports drinks

Food and Drinks That Help With Digestion

Now that you’ve heard all the foods to avoid, are there any that actually can help with stomach issues? If you are experiencing stomach pain, a quick solution to reduce the negative effects certain foods can have on your digestive system is to follow the BRAT diet: bananas, rice, applesauce and toast. This diet is helpful if you are experiencing nausea, vomiting, diarrhea or if you cannot tolerate any foods.

Besides the BRAT diet, which is useful in short-term situations, incorporating certain foods and food groups into your diet can improve your gut health in the long run, including:

Ginger, can reduce bloating and other digestive problems

Fiber (try to eat 20 to 30 grams daily), can help regulate stool, guard against gut-related illnesses and reduce constipation/diarrhea

Rice, reduces constipation and regulates the digestive system

Peppermint, calms the muscles in your stomach and improves the flow of bile, which is used to digest fats

Hot water with lemon, boosts gastric acid secretion - fluid in the stomach that helps your body break down and digest food

Carrots or carrot juice, increases saliva and can improve digestion by providing essential nutrients, minerals and enzymes

Chamomile, can soothe symptoms of acid reflux, reduce gas and bloating and help to relax your digestive muscles

Apple cider vinegar, can raise stomach acid levels to improve digestion

Practicing Healthy Habits and Lifestyle Changes

In addition to dietary changes, there are steps you can take to address less serious issues, such as:

Eating more slowly to allow time for proper digestion

Eating smaller meals at regular intervals can help to manage digestive conditions such as acid reflux, heartburn and gastritis

Refrain from late night eating or snacking

Digestion slows down throughout the day, while we are sleeping our body’s energy is typically focused on other areas, so having to digest would take energy away from these areas

Eating during the day allows for your body to digest properly so you don’t go to bed with an upset stomach, which can lead to other problems such as acid reflux or indigestion

Reducing stress can lower gut inflammation, keep you nourished and ease gastric distress

When your body is stressed, digestion is rerouted so your body can focus on triggering your fight or flight response

If a stress response is triggered often, your body has a difficult time recovering and can cause an upset stomach, or possibly irritable bowel syndrome or ulcers.

When should I see a doctor for stomach aches?

Although everyone can experience a stomach ache every so often, some symptoms can require attention from a doctor and cannot be ignored, such as:

Prolonged diarrhea: three to four times per day for two days or more

Severe cramps after eating

Trouble swallowing

Sudden, intense abdominal pain

Intense bloating or a swollen abdomen

Blood in your stool

Unexplained weight loss – accompanied by abdominal pain

Chronic/prolonged constipation

Frequent, severe or worsening heartburn

Feeling full while barely eating

These symptoms can often be signs of underlying digestive diseases, such as:

Gastroesophageal reflux disease (GERD)

Irritable bowel syndrome (IBS)

Crohn's disease

Lactose intolerance

These digestive diseases can be manageable. Talk to your health care provider about finding a course of treatment and building a dietary plan that works for you.

“When gut problems become chronic, they can be indicative of more serious conditions,” says Dr. Ligresti.“Ongoing digestive problems require screening and diagnostic procedures to determine the exact cause of the problems and the best treatment options.”

In some cases, these symptoms can signal more serious underlying conditions. These conditions can pertain to specific areas of your body, such as your upper or lower abdomen, as well as the right or left quadrant of your abdomen. Your doctor can help to source where this pain is coming from and what it is being caused by.

If you are concerned about having a more serious condition related to your stomach pain, it is time to talk to your health care provider and get your gut checked. Together you can create next steps, undergo diagnostics and figure out what is causing your gut health issues.

Next Steps & Resources:

Our source: Rosario Ligresti, M.D.

To make an appointment with Dr. Ligresti or a gastroenterologist near you, call 800-822-8905 or visit our website.

Learn more about gastroenterology and nutrition services offered at Hackensack Meridian Health.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.