When to Make Adjustments: Listening to Your Body With Reason and Calm

A few weeks ago, I decided to add digestive enzymes to my routine, despite typically avoiding supplements other than D and B12. I wasn’t struggling with digestion, but since I was working through some dental issues, I thought they might offset some not-ideal chewing.

At first, nothing seemed unusual. But within two weeks, I noticed mild but persistent intestinal cramping. It wasn’t severe—but it was new, and new symptoms always deserve attention.

Then came the detective work. Was it the enzymes? Or one of the other supplements I had recently started? I remembered a time when food changes had caused a similar reaction, and I was eating one of those foods again, even though it hadn't given me trouble in years. I needed to step back and make adjustments, carefully.

The Art of Adjusting

When something feels off, the temptation is to overhaul everything at once—stop all the new things, change your diet, add remedies. I admit this is how I usually handle it for myself, impatient with the issue to be resolved. However, quick, sweeping changes often make it harder to pinpoint triggers and understand what's happening.

There's a reason science experiments often work with one variable; that's how you obtain the cleanest data and the most supportable conclusions. When your system gives you feedback—whether it’s relief, cramping, fatigue, or energy—you can more clearly connect the dots.

A Framework for Figuring It Out

Not every new symptom means danger. Some changes are just the body adjusting (like bloating when you add more beans). Others mean something isn’t compatible. What's best is to pause and observe. Writing down what you notice—the timing, severity, and context—can help you distinguish between temporary shifts and real issues.

Then consider the timing. Did the symptom show up right after introducing something new? Or could there be a delayed effect? The gut, in particular, can take days to respond, so timing is crucial. It's easiest to identify triggers that have an immediate consequence, but that's not always how we react.

If you’re trying a new supplement and experimenting with food and adjusting sleep, it’s nearly impossible to know what’s responsible for the change. Adjust just one variable to get precise feedback.

If you suspect something is the culprit, stop it for a couple of weeks and see if symptoms fade. Then—if it’s safe—try reintroducing. The body often gives a clear answer. This is the same principle behind an elimination diet, a frequently used approach in clinical nutrition to identify food sensitivities. Research indicates that carefully removing and reintroducing foods can be effective for conditions such as irritable bowel syndrome (IBS) and specific food intolerances.

Lastly, know when to seek support. Mild cramping? Maybe you can watch and wait. Severe pain, swelling, or systemic symptoms? That’s a signal to seek medical guidance.

A Note About Medications

It’s important to say this clearly: don’t treat prescribed medications the same way you would food or over-the-counter supplements. If a clinician has prescribed a drug, it’s because they believe the benefits outweigh the risks for your situation. Stopping or adjusting those on your own can be dangerous. If you ever suspect that a medication is causing side effects, discuss this with your prescribing clinician and work together to determine the next steps.

Why Enzymes (or Other “Helpers”) Can Sometimes Hurt

Digestive enzymes aren’t inherently bad—in fact, they can be beneficial in some instances, like lactose intolerance or pancreatic insufficiency. But adding them when you don’t need them can backfire.

• Enzymes can speed up the breakdown of carbohydrates and proteins, producing more gas than your gut is used to.
• They may shift the balance of fermentation in your intestines, leading to bloating or cramping.
• Some blends include multiple enzymes, which makes it harder to pinpoint the effect.

For those who prefer a lighter option, bitter foods can sometimes serve a similar purpose. Arugula, dandelion greens, endive, and radicchio all contain natural bitter compounds that trigger your tongue’s taste receptors, nudging the body to boost its own saliva, stomach acid, bile, and enzymes. It’s a gentle way to prime digestion, built right into the meal. This may be one reason why many traditional cuisines begin with a small salad of bitter greens or an herbal apéritif. Unlike concentrated supplements, most people can safely experiment with adding a handful of bitter greens — and notice whether that subtle nudge makes their digestion feel smoother.

While I outlined the potential causes of distress from enzyme supplements and offered alternatives, it's worth noting that all supplements can be problematic for some individuals. If you've recently added a supplement or potent herbal tea/tincture and are feeling "off," take a closer look. You'll be glad you did.

Listening is Part of Building Trust

Making adjustments isn’t just about avoiding discomfort—it’s about building trust with your body. By paying attention, adjusting slowly, and staying curious rather than fearful, you become your own best detective.

For me, the answer was clear: the enzymes weren’t helping, and my gut didn’t like them. That didn’t mean I had failed or that supplements are “bad.” It simply meant that my body had given me valuable feedback—data for me to use in future decisions. When our bodies speak, the best thing we can do is listen.

Final Thoughts

Health is sometimes about making a bold, life-changing choice, such as adopting a plant-based diet. But it’s just as often about the smaller, quieter adjustments that help you fine-tune along the way. Notice, respond, and learn. That’s how the path forward reveals itself.

Resources

Enzyme side effects and who should not take them, by Mayo Clinic

A study in Nutrients journal that demonstrated effects of bitter tastes on digestion

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Explore my bookshop.org store for books on the biome and related subjects.

(This blog is not intended to diagnose or treat disease. I am not a physician. Please consult your physician for any medical advice. Thanks.)

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