IRRITABLE BOWEL SYNDROME- IBS

12 Aug 2020
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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, and diarrhea 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, it doesn't cause them.

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

MOST COMMON FOOD TRIGGERS INCLUDE:

Constipation

  • Breads and cereals made with refined flour (without the fiber) 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]

Diarrhea

  • Too much of insoluble fiber.
  • 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:-

Fiber:  

  • Increasing the fiber 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 diarrhea, irritable bowel syndrome (IBS)
  • Probiotics are bacteria which is usually present in yogurt, curd, kombucha, etc

Eating habits:

  • We can eat and drink slowly.
  • Avoid talking while eating, avoid sucking any hard candy, 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, 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 diarrhea.
  • 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, involve ourselves in meditation or certain physical activity.

4. Bloating:  

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

5. Smoking:

  • Weakens the valve at the end of the esophagus that 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 help 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, cramping, protect 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 fiber, so it increases the bulk of the food which eases constipation problems.
  • Fennel
    magic:-https://www.balancenutrition.in/recipes/recipe-details/FENNEL-MAGIC

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