Hello,
This month is IBS awareness month. IBS is irritable bowel syndrome; a common condition that affects the digestive system. Often time IBS presents as abdominal pain, cramping, diarrhea and constipation, bloating and gas. IBS is often related to your gut bacteria, diet and stress levels. Symptoms can be managed with dietary changes, stress management, and sometimes medications.
There are many foods that can affect symptoms. Many do trial and error to see which foods affect them. Often people need to avoid gluten, increase fiber intake, and follow a low FODMAP diet. FODMAP stands Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are carbohydrates that are hard to digest. Examples of foods to avoid are fruits such as apples, apricots, blackberries, cherries, mangos, nectarines, pears, plums, watermelon, canned fruit, dried fruit; vegetables such as broccoli, artichokes, asparagus, beans, cabbage, cauliflower, garlic, lentils, mushrooms, onions, peas; wheat products such as breads, pastas, and cereals; honey and products with high fructose corn syrup; products including candy and gum, with sweeteners ending in “–ol,” such as sorbitol, mannitol, xylitol, and maltitol; dairy products such as milk, milk products, soft cheeses, yogurt, custard, and ice cream.
Other life factors can contribute to symptoms. Stressors in your life, anxiety and depression can contribute to IBS symptoms. Learning ways to stay calm and work through stress can be a helpful tool for managing IBS. Seek a counselor if stress and anxiety do not seem manageable for you and practice mindfulness. Exercise keeps things moving, including the bowels; exercise can always reduce stress levels, win-win. Incorporating a good probiotic supplement is important for everyone to help with gut bacteria. And stay hydrated, drink 8-12 glasses of water daily to flush out the bad. Seek dietician if this seems overwhelming to get started, we can refer you if needed.
How you eat can also affect symptoms of IBS. It is best to eat slowly, try to eat at the same times every day, do not eat too late at night, do not overeat, drink enough water, watch caffeine and alcohol intake, and stick to foods that do not upset your stomach. You know your body best.
Madi, RN
