If you have a really bad stomach after a long raining session or race, try eating an anti-inflammation diet for a few weeks. A bad case could take up to a month to heal but it will be worth it. It’s bland but will really help with your stomach lining. Remove bad foods that hurt, repair your stomach lining, and restore good bacteria. You’ll notice a difference after a few days.
Remove or avoid foods which will further irritate or strip your already exposed gut lining
- Foods such as citrus fruits, fizzy drinks, syrups, caffeine, spices, sugar, dairy, alcohol, high saturated or trans fats, fried foods and foods high in fibre.
- Avoid processed foods or heavily refined carbs such as pastas, breads, flours. Really try and avoid gluten.
- Avoid sugar, syrups, and baked goods.
- Avoid starchy vegetables (non starch veg are lettuce, asparagus, broccoli, cauliflower, cucumber, spinach, mushrooms, onions, zucchini, yellow squash, leeks). Nuts and seeds are also known to irritate so try and avoid these also.
- Avoid foods high in gut irritants, such as soy, nuts, beans, grain.
- Avoid eggs for the first few weeks.
- Avoid nightshades (these include capsicum, eggplant, tomatoes, cayenne pepper, paprika, chili, goji berries, curries, tomato sauce).
Eat foods that calm the stomach lining, especially in the first 1-2 weeks
For the first few weeks your diet is going to be very bland. Eat lots of clean, whole foods, nothing processed or packaged. Again, avoid any foods too fibrous or fatty that will irritate your stomach lining. Stick to very plain fermentable vegetables at first – such as kimchi, sauerkraut pickles, kefir or non-fibrous low starch vegetables. Asparagus, spinach, mushrooms, zucchini, squash are good vegetables to eat. Whilst berries are your best fruit option, avoid goji berries as these are nightshades (see below). Try and consume a lot of healing herbs such as parsley, turmeric, Aloe Vera. No paprika or curries. Again, initially you don’t want to eat too much added fibre.
Stick to protein that is non marinated, non-oily and bland such as boiled good quality free range, hormone free chicken. Boiled chicken and white rice is not terribly nutrition rich or tasty, but it’s going to be very calming on your stomach for lunches and dinners. Plain non flavoured chicken noodle soup is an alternative with a gluten free preservative free rice noodle. A very small amount of basic oats at most for breakfast with no added fibre. A few berries are ok. Avocado is also ok in moderation. Breakfasts in the first few weeks are going to be the worst as this is where we have the most grains, carbs and sweetened foods. You need to stick to protein, healthy fats.
After a week or so, depending on how your stomach is feeling, introduce a small amount of grass fed meat in addition to chicken for your protein. A week or so in you should increase your omega 3 intake to reduce inflammation. Eating fatty fish with no stomach lining initially can be disastrous, so wait a few weeks. If you can’t eat enough fatty fish take fish oil tablets each day. A few weeks in, try eating some really basic gluten free grains. Stick to unprocessed foods without preservatives, continue to avoid sugar and all the other nasties listed above which can destroy that newly emerging stomach lining.
Restore the Good bacteria in the Gut to rebuild the stomach lining
Once your stomach is starting to heal you can increase your pre and probiotics. It’s so important to grow those colonies of probiotics to ward off any bugs or bad bacteria, to allow your stomach lining to heal. Over the next few months you will need to eat lots of the prebiotic foods listed above.