Belly pains
Dear Donovan,
Lately I’ve felt uncomfortable as if I’m having a case of indigestion. In the morning I feel abdominal pains on my left side and as soon as I eat breakfast they go away. By evening, about 6:00 pm, they return and if I eat, the pain eases slightly and takes time to go away. However, I’ve been eating a lot of whole- grain foods that contain bran for the past three weeks and when the pains started, I looked online and saw that it isn’t digested easily, if at all. I currently weigh 190 pounds and I am 5ft 7″ tall. I’ve been hearing that my stomach fat is probably the reason and other theories that people have put forward is that I may have gas or some deep intestinal issues. I want your help to know if it could be the bran and what else I could do to help the weight and eat healthy. I will exercise for 20 minutes each day but to be honest, it’s not my favourite pastime.
I am so sorry to hear about your abdominal pain. This could be caused by a number of factors, however, since the problem started when you started eating lots of whole-grain products I suspect the problem might be food-related.
The process of digestion produces a number of gases in the gastrointestinal tract. This can cause gas pain and bloating. Food rich in protein and fat do not typically produce gas in the gastrointestinal tract. But whole-grain foods commonly produce a large amount of gas. Whole-grain products are often not completely digested in the small intestine, due mainly to their high fibre content. These partially-digested whole-grain foods are then passed to the large intestine where digestion is completed by bacteria. This process can produce a large amount of gas, which can cause abdominal pain.
It should be noted that we are not all made up the same way and some people can eat a lot of whole-grains with no problems, while others will get a lot of gas pain. My first suggestion to you is to remove whole-grain products from your diet at least for a week and see if the abdominal pains disappear.
I’m quite aware that you also want to lose some weight and be healthy as well. Removing or reducing whole -grain products in the diet could play a part in your weight loss. In a general way, in order to lose weight you would have to reduce your calorie intake and/or increase your calorie output. In simple terms, put less calories or food in your body and burn. Overall, in order to lose weight you will have to make some changes in your life. The body would have to be forced to do without fat.
For breakfast, you could incorporate more fruits and steamed vegetables with light carbohydrates, for example, callaloo with banana, pumpkin, yogurt or some form of shake will also do. In addition, green juice or coconut water or water could be used for your mid-morning snack. For lunch, protein with raw and steamed vegetables could be taken. Half of your regular lunch can also be taken. For mid-afternoon snack, carrot juice or coconut water or a fruit can be taken. For dinner, one of the options from lunch can be taken. Try to complete dinner by 6:30 pm.
In addition, your exercise programme should be reverted either by increasing the number of days or increasing the duration of exercise session. Overall, your calorie intake will be reduced leading to a start in weight loss. I’m also expecting your stomach to feel much better.
We will answer your weight- related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@jamaicaobserver.com
