Sensitive gut is a term that is used to describe a stomach that is easily upset. If you have a  sensitive stomach you may  regularly experience symptoms like recurring gas, bloating, nausea, vomiting, irritable bowel syndrome,constipation, or diarrhea.  These conditions can be painful, disruptive, and sometimes embarrassing.

Millions of nerve cells or neurons are there throughout our digestive system. To control digestion and other related functions, these neurons communicate with each other and with the brain. Brain can control the digestive system and things like appetite, mood and sleep based on the signals sent by the digestive system. When the neurons in the digestive system are too sensitive, it can disrupt the process. The intestines or stomach may not move properly, or the brain’s ability to control digestion may not be working right.

Irritable bowel syndrome or IBS is one the most common sensitive gut conditions. There are several types of IBS. The main symptoms of IBS are abdominal pain and changes in bowel habits. Based on the type of IBS conditions these symptoms can vary. People with IBS-C have constipation and hard, lumpy stools. People with IBS-D have frequent diarrhea and loose, watery stools. Some people have problems with both constipation and diarrhea. Other symptoms such as loose stools and white mucus are also common. Women tend to be diagnosed with IBS more often than men. Women who have had surgeries like C-sections or hysterectomies may be more prone to IBS than others.

Most of the time the chronic stomach discomforts are related to some foods. Some people are more sensitive to certain foods like gluten, dairy, spicy foods, alcohol, fried foods and molecules called FODMAPs. Food intolerances are typically less severe and lead to digestive symptoms.  On the other hand food allergies can be serious involving rashes and breathing difficulties. 

Gluten is a protein that is found in wheat, barley and rye. When food products made by these grains are consumed by people with gluten intolerance or gluten sensitivity experience digestive symptoms. Celiac disease is a severe condition  of gluten intolerance in which the immune system of the person having gluten intolerance  damages the intestinal walls making it difficult to absorb nutrients in the foods. Celiac disease can cause a range of symptoms, including diarrhea which may smell particularly unpleasant, abdominal pain, bloating, flatulence,indigestion and constipation. 

Lactose intolerance is a condition that causes symptoms like gas and diarrhea when they eat dairy products such as milk, cheese, and butter. Milk contains a sugar called lactose. Some people have difficulties in digesting and absorbing lactose due to the lack of the lactase polazin hydrolase enzymes in their small intestine, which are involved in digestion of lactose.  limiting or completely avoiding consuming milk and dairy products like cheese and butter or consuming fermented dairy products like yogurt can be done to get rid of symptoms of lactose intolerance.  

Another common source of digestive distress is FODMAPs, which are some types of carbohydrates and people have sensitive intestines that are difficult to digest.  FODMAPs are found in fruits like apples, blackberries, cherries, pears, and watermelon, vegetables like artichokes, asparagus, cabbage, garlic, and onions, beans and lentils, milk-based foods like cheese, yogurt, and ice cream, wheat and wheat-containing foods like bread and pasta, foods and drinks containing artificial sweeteners. 

Stress and anxiety can often cause gastrointestinal distress leading to cramping, bloating, inflammation, and loss of appetite  or make gastrointestinal disorders worse since brain and digestive system are connected and constantly in communication via neurons. There are about 100 million nerve cells that line your gastrointestinal tract from your esophagus to your rectum, regulates digestive processes like swallowing, release of enzymes to break down food, categorization of food as nutrients or waste products. Stress can significantly impact the way your body carries out these processes.

When a person is under a stressful situation, the sympathetic nervous system prepares the body to face the threat by releasing stress hormone cortisol which leads to physiological changes, like a heightened state of awareness, faster breathing and heart rates, elevated blood pressure, a rise in blood cholesterol and an increase in muscle tension and affect the digestive system by causing the esophagus to go into spasms, making feel nauseous, increasing the acid in the stomach, giving diarrhea or constipation. In some cases, stress may cause a decrease in blood flow and oxygen to the stomach, which could lead to cramping, inflammation, or an imbalance of gut bacteria. This can worsen the gastrointestinal conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), peptic ulcers and gastroesophageal reflux disease (GERD). 

Gastroesophageal reflux disease (GERD) occurs when stomach acid repeatedly flows back into the esophagus, the tube connecting the mouth and the stomach. This can irritate the lining of the esophagus.  When this happen repeatedly over time resulting in symptoms like burning sensation in the chest or heartburn, usually after eating, which might be worse at night or while lying down, backwash of food or sour liquid, dysphagia or trouble swallowing, upper abdominal or chest pain, sensation of a lump in the throat. 

Crohn's disease is a type of inflammatory bowel disease (IBD). It causes inflammation of your digestive tract or an autoimmune reaction where the body’s immune system attacks healthy cells in the digestive tract resulting in abdominal pain, severe diarrhea, fatigue, weight loss and malnutrition. The symptoms of crohn’s diseases including, Crohn's disease is a serious disease. While there is currently no cure, treatments can effectively manage the disease.

Bloating is a condition where your belly feels full and tight, often due to gas. One common cause of bloating is constipation. The longer your stool stays in your colon, the more time bacteria have to ferment what's there, resulting in more gas and bloating. Aside from constipation, other causes of bloating include:

• Small Intestinal Bacterial Overgrowth (SIBO)
•  Gastroparesis, a condition causes delayed stomach emptying, which can cause bloating, nausea and even bowel blockage.
• Gynecological conditions: Sometimes problems with your ovaries or uterus may cause bloating.
• Gut sensitivity: People with IBS can be extremely sensitive to gas, which can cause pain, cramping and diarrhea.

There are some remedies that you can do to alleviate discomfort caused by a sensitive gut. Most people with sensitive stomachs can successfully manage their symptoms at home through dietary and lifestyle adjustments. Some are discussed below. 

• Drinking enough water.

If you don’t drink enough water every day, you might be chronically dehydrated without realizing it. Inadequate water intake can cause problems with digestion and elimination.

• Eat in smaller portions. 

Filling your stomach too much can make you gassy and give you indigestion. Try reducing the amount of food you put on your plate at each meal.Eating five or six small meals per day may also be more comfortable for your stomach than eating three large meals.

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• Eliminate potentially irritating foods. 

Identify and eliminate the foods that you’re sensitive to. This can take time but it can be helpful to find substitute foods or foods that are similar in texture or taste.

• Manage stress

Chronic stress can lead to an upset stomach. If you aren’t sensitive to irritating foods, it might be that stress is triggering your discomfort. Consider adding a stress-relieving practice to your routine, like meditation or yoga.

• Alter the diet necessarily 

If you have an autoimmune condition like celiac disease, you have to consider having a gluten free diet.  If you have lactose intolerance you can limit or avoid dairy products. 

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• Lower your caffeine intake. 

If you consume high amounts every day, lowering your caffeine intake could soothe your stomach. Since caffeine is a stomach irritant. 

Stomach discomfort can indicate a more serious condition like IBS, IBD, celiac disease, Crohn’s disease, or ulcerative colitis. If you are concerned about any of the symptoms you’re experiencing, contact your doctor.