Apr

Nutrition Facts & Diet Advice for Irritable Bowel Syndrome

Consider the following nutrition guidelines for IBS:

Eat a high-fibre diet including plenty of fresh vegetables.
Eat whole grains, especially brown rice, millet, oats, quinoa.
Eat some lentils and beans.
Add ground seeds (sunflower, pumpkin and linseeds) to meals. (Approx. 1 tbsp)
Eat cold-water fish, such as cod, haddock and oily fish such as mackerel and salmon. (The oily fish help reduce inflammation)
Avoid possible allergens, especially dairy products and wheat.
Avoid sugar, alcohol, coffee.
Avoid hot spices.
Avoid animal fat and fried food.
Avoid chewing gum, sorbitol and mannitol.
Drink at least 1½ litres of filtered or spring water every day – more if you’re losing fluid with diarrhoea.

Lifestyle Recommendations:

Stress

Identify any areas or stress in your life. Adopt more effective time management and allow time for relaxation. Start relaxation/yoga classes, breathing techniques etc. and even counselling or employing a life-manager.

Exercise

Recommend a gentle exercise programme to be followed at least three days a week to aid motility of the GI tract.

Toxicity

If smoking is an issue, then try to reduce and eventually break this habit as it can have a negative effect on digestive function.

Other

Eat small regular meals and chew thoroughly to relieve any strain on the digestive system.

Nutrient Rich Foods for IBS:

VITAMIN B COMPLEX

Richest food source: brewer’s yeast, eggs, chicken and whole grains.

ESSENTIAL FATTY ACIDS

Richest food source: fresh nuts and seeds and oily and cold-water fish.

ACIDOPHILUS

Richest food source: Natural bio-yoghurt.

ALOE VERA JUICE

Taking Aloe Vera juice can be most beneficial to IBS sufferers for its anti-inflammatory and gut-healing properties.

Tissue Salts

The 12 biochemic tissue salts correspond to the principle inorganic materials found within the body. They are prepared homoeopathically.

New Era Tissue Salt Combination E for Indigestion, Colicky Pain and Flatulence is a general biochemic remedy that is good for most symptoms. Mag Phos (No 8 ) is good for abdominal cramping. Ferr Phos (No 4) can help with sudden onset diarrhoea. Nat Phos (No 10) can help diarrhoea caused by excessive acidity. For constipation; Calc Fluor (No 1) or Nat Phos (No 10) can be very helpful.

Flower Essences

Flower Essences can help with the emotional symptoms of IBS.

Aspen is recommended for the anxiety that accompanies a potential flare-up.

Crab Apple is known as the Cleansing remedy and as such can be most soothing for IBS.

For some, depression can accompany the IBS over the uncertainty of when and where it can happen and why: Mustard is good for a gloom that appears out of nowhere; and White Chestnut helps to stop the constant thoughts going round in your mind.

For the accompanying weariness; Hornbeam is good for when you think you can no longer cope; and Olive for when you physically cannot cope.

Jan de Vries Bowel Essence Combination can be very helpful to address the general emotions related to IBS.

As with all conditions, each person is an individual and their symptoms and triggers unique to them.

Food intolerance testing can help to identify triggers, which will help to structure your diet.

A consultation with a qualified nutritional therapist is recommended before making any drastic changes to your diet and lifestyle.

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