The Gut Stuff Reader:
Hi! In week 5 of quitting smoking, my gut became a stranger! I’ve always been regular and now am constipated and bloated! I took to the internet and found this is common as the gut needs to re-learn how to function after the nicotine receptors have de-regulated (whatever that means). I have been lucky enough to discover this site and am following it on social media too. In the meantime, could you possibly recommend food which will help me through this stage?
Thank you for submitting your question and congratulations on quitting smoking! I am sure your gut and the rest of your body will thank you in time.
For a lot of people in your situation, a dietary pattern that follows the general guidelines of the Mediterranean diet tends to help. This means lots of brightly coloured vegetables and fruit (8 portions of veg and 2 fruit a day) with your choice of protein, and some pulses (lentils, beans, etc.) as both sources of fibre and roughage. I would also recommend drinking plenty of fluid, which tends to be around 2 litres per day for most people. Herbal teas, tea, and black coffee (not pumpkin spice cappuccino!) all count towards this amount of fluid. This is a very safe way to start sending the right messages to your gut bugs to help you with motility. Adding some kefir with blended berries as a breakfast tends to also do the trick for many. I wish you all the very best and hope for you to be having regular motions again very soon!
No advice in this column is designed to override any by your medical doctor and should not be relied on as a substitute for specialist dietary advice. If you have any concerns about your health, visit your general practitioner, or medical consultant.
Do you want to ask a nutritionist a question about your gut issues? You can do that HERE!