How to Navigate Digestive Illness: Expert Tips from a GI Dietitian

Digestive illness can be a frustrating and overwhelming experience, impacting everything from your energy levels to your ability to enjoy meals. For many, the challenge isn't just dealing with the physical symptoms—it's also managing the emotional toll and figuring out what to eat without making things worse.

Christine Madzik, a registered dietitian specializing in gastrointestinal (GI) health, knows this struggle all too well. After experiencing severe GI symptoms herself and struggling to find the right support, Christine turned her personal challenges into a professional mission.

Today, she helps clients navigate GI disorders such as IBS, IBD, Celiac Disease, and GERD with practical strategies that she wishes she had known during her own struggles.

Christine's Personal Experience with Digestive Illness

Christine's journey to becoming a GI-focused dietitian was deeply influenced by her own health challenges. After the birth of her first child, she experienced debilitating gastrointestinal symptoms that left her feeling unwell, anxious, and uncertain about what to eat.

"Anything I ate just went right through me, and I felt unwell all the time," Christine recalls. "I dropped a ton of weight, not on purpose. It was a scary time."

Despite seeking care from multiple providers, Christine struggled to find answers. Eventually, she was diagnosed with a parasitic infection, but by then, her relationship with food had been severely impacted. "I'm a dietitian, and I even felt lost. I needed someone to hold my hand and guide me through it," she says.

This experience not only shaped her understanding of the physical and emotional toll of digestive issues but also inspired her to fill the gap in care she encountered. "Where was the dietitian I needed back then? Someone who could help me with the gut stuff, who understood the testing and the nuances," Christine shares. That question became the foundation of her private practice, where she now supports clients facing similar challenges.

Christine's unique perspective allows her to connect with clients on a deeper level. "Having lived through it, I know how isolating and overwhelming it can feel," she says. "My goal is to provide the kind of compassionate, practical support I wish I had when I was going through it."

What to Do During a Flare-Up

When experiencing a digestive flare-up, focusing on simple, supportive actions can help keep you calm, ease symptoms, and promote recovery.

Stay Calm (as much as possible)

One of the key lessons Christine learned through her own journey—and now emphasizes with her clients—is the powerful connection between the mind and the gut. Stress and anxiety can significantly impact digestive health, often worsening symptoms during a flare-up. "Our gut and brain are in constant communication," Christine explains. "When we're stressed or anxious, it can throw off digestion, making symptoms even more intense."

During a flare-up, staying calm isn't just about feeling better mentally; it's also a crucial step in supporting your body's ability to heal. Stress can reduce blood flow to the digestive system and slow down or disrupt normal gut function.

Christine encourages her clients to incorporate simple techniques to regulate their nervous systems and reduce anxiety. "It doesn't have to be complicated," she notes. "Even taking a few deep breaths before a meal or practicing mindfulness while eating can help your body digest food more effectively."

She also recommends somatic exercises—physical practices that help calm the body and mind.

"Staying calm during a flare-up isn't always easy," Christine acknowledges. "But even small efforts to reduce stress can have a meaningful impact on your symptoms and your overall well-being."

Maintain Positive Self Talk Around Food

Christine emphasizes the importance of being mindful of how you talk to yourself about food during a flare-up. Negative or anxious thoughts about eating can worsen stress and, in turn, exacerbate symptoms. "Do your best to trust that your body is capable of digesting and absorbing nutrients, even if it doesn't feel that way," she advises.

By keeping your self-talk positive and focusing on what you can do to nourish and support yourself, you can reduce anxiety.

Get Support from Others

Christine also highlights the importance of seeking emotional and practical support from others during a flare-up. "It can be a really hard journey," she acknowledges.

Having support from family members, friends, or a therapist can make such a difference.

Loved ones can also help with practical things like meal preparation when you may not be feeling up to it. Reaching out to others can help ease the isolation and stress that often accompany digestive issues.

Prioritize Simple Foods

Christine emphasizes the importance of sticking to easy-to-digest foods that won't further irritate the gut. "During a flare-up, your digestive system needs a break," she says. "Foods like rice or chicken, prepared very blandly, can be soothing and gentle on your system."

Seek Professional Help if Needed

But when do you need to go beyond that advice and seek a higher level of support and care?

Christine explains that while occasional GI distress that goes away on its own and doesn't return can be managed on your own, you shouldn't hesitate to seek care from a professional. "If your symptoms are chronic or getting worse, it's time to talk to a dietitian or a healthcare provider," she says.

"Occasional digestive discomfort happens to everyone," Christine notes. "But if it starts to interfere with your quality of life, don't wait too long to get support. The sooner we address it, the sooner you can get your quality of life back."

A dietitian like Christine can provide a tailored approach to address your specific needs and uncover the root cause of your symptoms. For cases where the underlying cause of GI distress isn't clear, Christine often uses tools like GI MAP testing, a comprehensive stool analysis that helps identify imbalances in the gut.

"Testing can really pinpoint what's going on, whether it's a bacterial imbalance, inflammation, or something else entirely," she explains. This allows for a more targeted and effective treatment plan.

Finding Your Way Back to Feeling Like Yourself

Digestive illness can leave you feeling disconnected from your body, unsure of what to eat, and emotionally drained. But as Christine's story and advice show, it is possible to find relief, rebuild trust in your body, and regain a sense of normalcy.

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Christine Madzik, RDN LD MA is a Registered Dietitian Nutritionist who has devoted her career to helping people find freedom from food anxiety, gut issues, and autoimmunity.