What is IBS and how can be treated?
Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine.
The most common signs include:
• Abdominal pain, cramping or bloating that is typically relieved or partially relieved by passing a bowel movement
• Excess gas
• Diarrhea or constipation
• Mucus in the stool
Some common underlying causes and triggers of IBS can include:
• Eating a highly-processed, usually low fiber diet
• Food allergies or intolerances/sensitivies
• Inflammation and free radical damage/oxidative stress that can damage the intestines
• Nutritional deficiencies
• Leaky gut
• Use of certain medications that can cause constipation or diarrhea
• And poor lifestyle choices such as drug use, smoking, and high caffeine and alcohol consumption
• SIBO, gastroenteritis, or infections of the digestive system
• Hormonal changes, such as menopause or shifts during the menstrual cycle
• Sedentary lifestyle
• Homemade bone broth (organic) – Bone broth will provide your body with proline and glycine that makeup collagen and which can help repair intestinal permeability.
• Raw cultured dairy – Probiotic foods like kefir, amasai and yogurt can help heal the gut and balance your microflora. Also, when buying dairy, look for raw, organic goat milk products or dairy that doesn’t contain A1 casein.
• Clean lean protein – Protein deficiency is common in people with bowel disease, therefore try to eat at least 3–4 ounces of protein per meal.
• Fresh vegetable juice – As long as the vegetable juice does not worsen the diarrhea, vegetables can help provide critical electrolytes.
• Steamed vegetables – Non-starchy vegetables that are cooked or steamed are easy to digest and are an essential part of the IBS diet.
• Healthy fats – Consuming healthy fats in moderation like egg yolks, salmon, avocados, ghee and coconut oil are easy on the gut and promote healing.
• Fruit – Consuming fruit in moderation, about one serving early in the day, is usually okay for those who struggle with IBS. If IBS is severe, you may want to try steaming apples and pears to make homemade apple sauce.
IBS Trigger Foods to Avoid:
• Conventional dairy – Pasteurized dairy can be hard to digest and can make digestive symptoms worse.
• Gluten – A gluten-free diet can help improve the symptoms of bowel disease. If you suspect gluten contributes to your symptoms, avoid all foods made with or containing wheat, barley and rye grains.
• Grains (if you can’t tolerate them) – Any type of whole grain will contain phytic acid and starch which can irritate the intestinal lining causing gut issues.
• Sugar and refined flour – Bacteria love to eat sugar and sugar reduces immune system functioning.
• Any potential allergen – Diarrhea can result from food allergies; common culprits include gluten, nuts, shellfish and dairy.
• Spicy foods – Hot and spicy foods may can cause heartburn/acid reflux and IBS symptoms to become worse.
• Foods that cause gas — Carbonated and alcoholic beverages, caffeine, raw fruit, dairy and certain vegetables, such as cabbage, broccoli and cauliflower may make gas worse.
Complementary IBS Supplements & Essential Oils:
• Probiotics (50–100 billion units daily) — Probiotics can help re-colonize the gut with healthy bacteria.
• Digestive enzymes (2 before each meal) — These enzymes will help you break down foods that you eat and facilitate nutrient absorption.
• L-glutamine powder (5 grams twice daily) — Glutamine is an amino acid that helps repair the digestive tract, which is especially important for people with chronic diarrhea.
• Aloe vera juice (1/2 cup 3 times daily)— Aloe is healing to the digestive system and can act as a natural laxative for those with constipation.
• Fish oil (1000 mg daily) — The EPA/DHA in fish oil can help reduce inflammation in the GI tract.
• Herbal remedies — Slippery elm, ginger, peppermint oil and licorice root can all help soothe intestinal inflammation.
• Psyllium husks or senna leaf tea (these can be used occasionally to treat constipation)
• Chia and flax seeds soaked in water to relieve constipation
• Essential oils for IBS — Essential oils including ginger, peppermint, lavender and fennel may be able to help reduce IBS symptoms. Add 1 drop of oil to water 3 times daily, or rub a few drops mixed with a carrier oil over your abdomen twice daily. You can also inhale the oils to relax or diffuse them in your home. Peppermint capsules are also used to soothe the digestive system.
It is never too late to change. The power is within you. Call Tunde on 0874170259 if you need help.
Here are 6 ways to improve your gut bacteria.
• Eat Lots of Vegetables, Legumes, Beans and Fruit.
• Eat Fermented Foods.
• Don’t Eat Artificial Sweeteners.
• Eat Prebiotic Foods.
• Eat Whole Grains.
• Eat a Plant-Based Diet.