To Know Your Ideal Body Weight, BMI & Obesity Degree, Take This Score:          Call/WhatsApp: +919152419847 / +919820017056 to know more!

IRRITABLE BOWEL SYNDROME- IBS

12 Aug 2020
737 VIEWS

CURATED BY NUTRITIONISTS AT WWW.BALANCENUTRITION.IN


IBS is a condition where the intestines are irritated, sometimes even inflamed.

Signs and symptoms include cramping, abdominal pain, bloating, gas, diarrhoea or constipation, or both.

Most people with IBS experience worse or more frequent signs and symptoms during periods of increased stress. Stress may aggravate symptoms, but it doesn't cause them.

Most people either suffer from IBS with diarrhoea or with Constipation. In rare cases of IBS, there are both symptoms of diarrhoea and constipation. Some other common symptoms include bloating, abdominal pain, burps, acidity, etc.

 

MOST COMMON FOOD TRIGGERS INCLUDE:

Constipation

  • Loaves of bread and cereals made with refined flour (without the fibre) i.e white flour, degermed cornmeal, white bread, and white rice.?Processed foods such as chips and cookies.
  • Coffee, carbonated drinks, and alcohol.
  • High-protein diets
  • Dairy products [Can differ]

Diarrhoea:

  • Too much insoluble fibre.
  • Simple sugars.
  • Large meals at a time
  • Fried and fatty foods.
  • Packaged condiments like mayonnaise, ketchup, creamy sauces, etc.
  • Dairy products, especially in people who can’t digest the milk sugar lactose, are called lactose intolerance.
  • Gluten products.

 

DIETARY GUIDELINES THAT CAN HELP US PREVENT OR MANAGE IBS:

Fibre:  

  • Increasing the fibre intake in the diet per day.
  • Foods like cherries, grapes, crunchy bell peppers, beans, whole grains, and nuts have proven to be more helpful.
  • Help with digestion, constipation, heart health, and blood sugar levels.

Portion sizes:

  • Eat-in frequent intervals
  • Divide your meals throughout the day rather than having three major meals.

Fluids:

  • Keeping ourselves well hydrated. Drinking a minimum of 12-15 glasses of water per day is essential.
  • Include infused waters to increase the water intake.

Probiotics:

  • It helps in clearing out the gut which may help if we are facing diarrhoea, irritable bowel syndrome (IBS)
  • Probiotics are bacteria which is usually present in yoghurt, curd, kombucha, etc

Eating habits:

  • We can eat and drink slowly.
  • Avoid talking while eating, avoid sucking any hard candy, and chewing gum to be avoided.

Regulating salt intake:

  • Even a little extra salt in our diet can cause bloating.
  • Avoid items like packaged and preserved food and salted cereal and nuts.

Nutritional table:

  • We must always check food labels to avoid unknowing consumption of too much sodium, simple sugars, and trans fat in a serving.

Food temperature:

  • Don't eat foods at opposite temperatures, such as ice-cold water and steaming hot soup, in the same meal.

Lactose intolerance:

  • It has also been observed that some people can’t digest lactose.
  • Hence lactose-free products such as soy milk, cereal milk or almond milk are alternatives for them.

 

CERTAIN LIFESTYLE CHANGES WHICH CAN HELP US IN CONTROLLING IBS ARE AS FOLLOWS:

1. Weight loss:

  • Especially around our belly can ease the discomfort of heartburn, bloating and subside symptoms of IBS.

2. Exercise:

  • Doing some exercises may help with our digestive problems, like bloating constipation and diarrhoea.
  • Reduces stress, which can trigger many digestive problems

3. Stress:  

  • Can worsen problems like IBS and ulcers.
  • Make it a priority to get enough sound sleep, and involve ourselves in meditation or certain physical activities.

4. Bloating:  

  • Every individual has aversions to different food items.
  • Limit consumption of food items that are difficult to digest and make you feel gassy.

5. Smoking:

  • Weakens the valve at the end of the oesophagus which can lead to acid reflux and heartburn. Hence avoid smoking.

6. Alcohol:

  • Decreases absorption and movement of carbohydrates which may lead to bloating, gas, and stomach pain.

Never take IBS symptoms lightly, consult a Gastroenterologist, and also a Dietitian to get the right help in the first place.

 

TWO SUPERFOODS FROM THE BN KITCHEN THAT SHALL HELP YOU IN MANAGING IBS:

Coriander and cardamom drink:

  • Coriander has carminative properties thus helping in relieving gas. It is also known to have antispasmodic, stomachic properties, calms intestinal spasms, and also helps settle indigestion.
  • Cardamom also stimulates the appetite along with easing gas, nausea, indigestion, and cramping, and protects against food poisoning and gastric distress.
  • Coriander and cardamom 
    drink:-https://www.balancenutrition.in/recipes/recipe-details/CORIANDER-AND-C ARDAMOM-DRINK

Fennel magic:

  • Fennel stimulates the production of gastric juices and is another great spice having carminative properties.
  • It is often used as an after-dinner digestive aid and also has antispasmodic properties.
  • Fennel seeds are a very rich source of dietary fibre, so it increases the bulk of the food which eases constipation problems.
  • Fennel
    magic:-https://www.balancenutrition.in/recipes/recipe-details/FENNEL-MAGIC

RELATED POST

Online Nutritionist Consultation
Online Nutritionist Consultation