Functional Medicine vs. Western to Parasitic Infections

Digestive discomfort is one of the most common reasons people look at their diet. Bloating, irregularity and general sluggishness after eating are widespread, and while they’re often influenced by what and how we eat, they can also have medical causes that food won’t address. This article covers the everyday habits that are worth getting right — and, just as importantly, when to stop experimenting and see a doctor.

Start with fibre, because most of us don’t get enough

UK government guidance recommends 30g of fibre a day for adults. Most adults in the UK manage closer to 20g. Closing that gap is the single most evidence-backed dietary change most people can make.

Fibre isn’t one thing. Wholegrains, pulses, vegetables, fruit, nuts and seeds all provide different types, so variety matters more than volume from any single source. Practical ways to add it without overhauling your diet:

Swap white bread, rice or pasta for wholegrain versions
Add a tin of beans, lentils or chickpeas to soups, stews and salads
Leave skins on potatoes, apples and pears
Keep unsalted nuts or seeds as a default snack

Increase fibre gradually. Going from 20g to 30g overnight commonly causes bloating and wind, which is usually the change itself rather than a problem with the food.

Eat a wider range of plants

Nutrition researchers often suggest aiming for around 30 different plant foods a week. It sounds daunting until you count properly: herbs, spices, nuts, seeds, wholegrains and pulses all count, not just fruit and veg. A single mixed salad with seeds might contribute six or seven.

The point isn’t the number. It’s that variety is easier to sustain than restriction, and it pushes out ultra-processed foods without anyone having to give anything up.

Drink enough water, especially when increasing fibre

Fibre works best with adequate fluid. The NHS suggests 6 to 8 glasses of fluid a day, including water, lower-fat milk and unsweetened drinks. Tea and coffee count. Increasing fibre while staying under-hydrated is a common reason people find the change uncomfortable.

Slow down

Eating quickly means swallowing more air and chewing less, both of which contribute to bloating. Eating at a table rather than at a desk or on the move, and putting cutlery down between mouthfuls, sounds trivial and makes a noticeable difference for some people.

Sleep and stress are digestive factors too

The gut and brain are closely connected, and periods of poor sleep or high stress often show up as digestive symptoms. If your symptoms track your workload rather than your meals, that’s useful information — and no dietary change will fix a scheduling problem.

Be wary of elimination diets without support

Cutting out major food groups — dairy, gluten, whole categories of vegetables — is a common self-treatment and a poor first step. It narrows nutrient intake, makes eating socially difficult, and often doesn’t identify anything, because symptoms fluctuate for reasons unrelated to what was removed. If you suspect a specific food, a food and symptom diary kept for two to three weeks gives you and a professional something concrete to work from.

When to see a doctor rather than change your diet

This is the part worth taking seriously. Speak to your GP if you have:

Blood in your stool
Unexplained weight loss
Persistent changes in bowel habit lasting more than three weeks
Difficulty swallowing
Persistent bloating, particularly if you’re a woman over 50
Severe or worsening pain
Symptoms that wake you at night
A family history of bowel or ovarian cancer alongside new symptoms

None of these are things to manage with diet or supplements. They warrant a proper look, and most of the time the answer is reassuring — but that’s a conversation for a clinician, not a shopping decision.

Similarly, if you think you may have picked up an infection — after travel, or with symptoms like persistent diarrhoea, fever or severe abdominal pain — see a doctor. Infections need diagnosis, usually with a test, and treatment that’s specific to what’s found.

Where supplements fit

Food first, always. Supplements are intended to complement a varied and balanced diet, not to replace it or to treat symptoms. If you eat a restricted diet, or your doctor has identified a specific shortfall, a supplement may be a sensible addition — ideally discussed with them, particularly if you take any medication.