IBS and feeling better with healthy eating

I found a great article on diets being as good or better than medicine for IBS.  I know I say this all the time- I like the word healthy eating and lifestyle more than diets! 

IBS stands for irritable bowel syndrome. It’s when your intestines rebel and cause symptoms of abdominal pain and changes in bowel movements like diarrhea or constipation. The cause is unknown but theories and research show a gut-brain connection, food sensitivity, quality of food and stressors as triggers. The difference between IBS and IBD (irritable bowel disease) is that there is no gut lining damage, like ulcers.  But, there is still discomfort and pain. 

There are many medications out there to help with IBS that focus on one symptom like motility (movement of your gut), diarrhea and constipation, but all medications have side effects. Eating healthier- less processed foods and plant based- can truly help all the symptoms of IBS. Plus, it has positive side effects like weight loss and more energy! 

Here are my top 5 tips:

1. Try to find the foods the trigger your IBS.  First, I would recommend trying to cut out dairy and wheat/gluten and see how you do. Do one at a time for at least two to three weeks and see if there is any change in how you feel.  If it makes no difference you can eat them :).  Although, I will always recommend a plant based yogurt over dairy, but that's me.

** side note: when you make diet changes, try to change one food or one type of food at a time, so you know which food is making the difference :) 

2. Try to cut back on gas forming foods.  Carbonated drinks, gum, beans and some veggies like cauliflower and cabbage. If you have researched diets for IBS, these recommendations come from the FODMAP diet "Fermentable Oligo-, Di-, Mono-saccharides and Polyols." These are short chain carbohydrates that feed our gut flora.  I am all for improving our gut flora, but sometimes they can create gas that causes pain. My recommendation is to try to feed your gut flora with other fibrous foods old fashioned oats and other veggies like cooked squash (a go to of mine when my stomach is acting up with fibrous foods), zucchini, carrots and more. Then as your gut flora improves and your stomach feels better, you can add back in those fibrous FODMAP foods and see how you do. 

3. Try to limit processed foods as much as possible.  That includes processed meats like deli meat and sausage, pre-made snacks or cookies, or most premade microwaveable meals.  Anything premade with a ton of additives and preservatives won't help you, your tummy or your gut flora.

4. Drink lots of water. I cannot stress this enough. Personally, I know I drink too much coffee and I have to work on this goal every day!!

5. Destress and workout.  I know this is two tips in one. But, they fit together because they have to do with your overall health.  There is a HUGE connection between the gut, the brain, and our body in general.  Keeping your body healthy and your stress low (I know it is hard- I do) will help your tummy immensely! 

Also, remember life is about balance. We cannot eat healthy all the time.  We are allowed to eat different foods on vacation or enjoy a delicious Indian meal (and gluten filled Naan) that your attending buys your team for lunch on her last Friday.  So, do not beat yourself up if your stomach acts up.  Just reset yourself and start eating healthy again.  And as I said above, stress plays a role too.  So, try to find a routine that helps you unwind- yoga, the gym, meditation, painting, whatever you like.

My hope is that more doctors get trained in nutrition and can encourage healthy eating while also setting patients up with dietitians to help them as well. Let me know if anyone has any questions on how to start eating well to live well or medical questions. I’ll do my best to answer them and help.  

Oh and here is the article link: https://www.healio.com/gastroenterology/irritable-bowel-syndrome/news/online/%7Bc3f69219-fb1f-4bc9-8901-5df500e015a4%7D/most-gis-believe-ibs-diets-as-good-or-better-than-medical-therapy

Here are some of my whole food plant based meals for examples :).  They all take less than 20 minutes to make (we all have no time haha) and are mostly plant based. 

Butternut squash & veggies with sauteed firm tofu. 

Baked kale chips.  I love anything crispy!

Cauliflower rice with veggies, avocado & cashews.
Dressed with a toasted sesame ginger dressing.
Topped with tuxedo sesame seeds that make
everything look fancier haha

Don't forget... eat food, not too much, mostly plants and
have a lovely day!