It is an agonizing condition that ruins the lives of millions of people.
But there is help available for those suffering from irritable bowel syndrome (IBS).
A leading expert dubbed the Gut Health Doctor has revealed her best tips for easing any digestive discomfort.
From eating smaller meals more frequently to controlling your caffeine intake, registered dietitian and nutritionist Dr. Megan Rossi explains how to keep your sensitive stomach in check…
Dr. Megan Rossi explains ways to keep a sensitive stomach under control
Smaller, more frequent meals
Eating larger meals can trigger IBS symptoms due to the large amount of food the intestine needs to process at one time.
Dr. Rossi said one way to avoid this problem is to change how much and how often you eat.
“I think a lot of people think they should eat three main meals, but when you have a very sensitive, overactive gut, stretching the stomach can actually cause more symptoms,” she said.
‘So, instead of three main meals, have five to six meals. You’re eating the same amount of food spread throughout the day.’
Watch your caffeine consumption
Studies suggest that up to a third of IBS sufferers experience recurring symptoms (commonly diarrhea) after ingesting caffeine.
Dr. Rossi advised people with IBS to not only avoid overtly caffeine-laden foods and beverages, such as coffee, but also to be on the lookout for hidden sources of caffeine.
“Caffeine is not only found in tea and coffee, but it is also found in some herbal teas, green tea, dark chocolate and even some cold and flu medications contain caffeine,” he said.
‘What caffeine can do is alter bowel movement and that can cause some pain if you have a sensitive bowel and altered stools.
“Go decaffeinated in those types of situations.”
Change the type and amount of fiber you consume.
Fiber is found in plant foods, such as fruits and vegetables, and is resistant to normal digestion in the small intestine.
In the large intestine, it increases the volume of stool, helping it pass through the last stages of the digestive process and making it softer and easier to evacuate.
Eating plenty of fiber is also associated with a number of other health benefits, including a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Dr. Rossi said that while fiber is beneficial, how IBS suffers from it is also important.
“We know that fiber comes from plant-based foods, so it’s absolutely important to include it, but I think what some people do is consume too much fruit and fiber at the same time,” she said.
‘In that case, I would say try and still have some fruit, but one piece or about 80g of fresh fruit per serving.
“Have three servings of fresh fruit throughout the day, but don’t go for a big basket of strawberries because it contains too much fructose, which can wreak havoc on your gut.”
Good sources of fiber are starchy foods such as oats and whole grain foods, beans and legumes, vegetables, fruits, nuts and seeds.
Hydration
It is important that we all drink enough fluids, between six and eight glasses a day, according to the NHS.
But it can be critical for IBS sufferers.
Those who suffer from diarrhea, where stools are watery and frequent, should ensure they maintain a high fluid intake so as not to become dehydrated.
And those who suffer from constipation should also make sure to drink enough fluids.
Dr. Rossi said that fiber, a component of our diet that helps make stools easier to pass, works best when it can absorb water, so people should make sure they drink enough fluids to get the maximum benefit.
“I know it sounds really simple, but I think a lot of people don’t get enough fluids and therefore fiber doesn’t work as effectively,” she says.
“In order for fiber to have that laxative effect on the body, you need to have enough hydration, so try to consume fluids because it’s really important.”
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS.
• Eat at least 5 servings of a variety of fruits and vegetables every day. All fresh, frozen, dried, and canned fruits and vegetables count
• Base meals are based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains.
• 30 grams of fiber per day: This is equivalent to eating all of the following: 5 servings of fruits and vegetables, 2 whole grain crackers, 2 thick slices of whole wheat bread, and one large baked potato with skin.
• Eat some dairy or dairy alternatives (such as soy drinks) by choosing options low in fat and sugar.
• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish each week, one of which should be fatty)
• Choose unsaturated oils and spreads and consume them in small quantities
• Drink 6 to 8 cups/glasses of water a day
• Adults should consume less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day.
Fountain: NHS Eatwell Guide