Healthy Diet and Daily Instructions for People Who Suffer from IBS – Allowed:
It is important for people who have irritable bowel syndrome to abide by the following instructions.
GENERAL ADVICE FOR PEOPLE WHO HAVE IRRITABLE BOWEL SYNDROME – IBS:
- Do daily exercise preferably walking and relaxation exercises such as yoga, meditation and breathing exercises.
Sports help reduce stress and improve mood. It also helps maintain proper functioning of the digestive system and a proper bowel movement, which helps in case of IBS.
- Get an adequate amount of sleep (7-9 hours a day).
- Adhere to a healthy diet and healthy eating habits. Preferably, eat small meals at frequent intervals (every 2-3 hours) and chew food well before you swallow.
- Keep your stomach area warm.
- Take digestive enzymes as a supplement before or after meals to help break up food and facilitate absorption in the digestive system without causing colon disorder.
- You should consume foods that contain zinc picolinate, folic acid and vitamin B-12 on a daily basis because deficiencies of these vitamins and minerals ccn cause irritable bowel syndrome – IBS.
LIQUIDS (WATER- JUICES – TEAS)
- Drink adequate amount of water preferably in room temperature (at least 8-10 glasses a day). Water helps with digestion and detoxification of the body.
- It is very important to drink cumin tea for bloating and gases. Or you can have 1tpsp of freshly ground cumin every day (you can add it to your food).
- Drink sage tea (Salvia officinalis) to alleviate colic and abdominal pain.
- Drink 1 cup of rosemary tea in case of acute diarrhea or abdominal pain. You can have 1tbsp of ground rosemary instead.
- Drink licorice tea or unsweetened licorice juice.
- Prefer to drink chamomile, melissa, light ginger and fenugreek tea to reduce the symptoms of IBS.
- In case of acute constipation, it is recommended to take either drenched figs or a mixture of lemon juice and olive oil.
Info: You can slice 3 dried figs and drench them for 12 hours in a hot cup of water and then dissolve the infusion with water. You can also mix ½ a cup of olive oil with 1 cup of fresh lemon juice.
- Prefer to have kefir yogurt because it contain probiotics which form a good environment for the existence and proliferation of the benign bacteria in the digestive system.
FRUITS AND VEGETABLES
- Eat leafy greens such as Alfalfa because they are high in vitamin (k).
Vitamin K has a major role in the construction of microorganisms that help maintain proper digestion and purification of blood stream.
- Eat fruits and vegetables that have high content of soluble fibers because they help maintain proper defecation process.
They also help remove accumulated waste from the body. Prefer to eat avocados, coconuts, figs, okra, and kale.
- Prefer to eat foods that contain probiotics such as artichokes, carrots, garlic, onions, bananas, asparagus, and pickles (cucumbers, cabbage, carrots).
Probiotics form a good environment for the existence and proliferation of the benign bacteria in the digestive system.
WHOLE GRAINS – LEGUMES – SEEDS AND NUTS
- Eat food high in omega3 and other essential fatty acids such as raw nuts, walnuts, almonds and seeds especially flaxseeds.
Fatty acids prevent inflammations and strengthen the functioning of the nervous and the immune system.
- We advice you to take a teaspoon of the following seed blend (fennel, cumin, and anise) everyday before bedtime to get rid of gases and colon disorders – IBS.
Tip: Grind an equal amounts of the previous seeds and mix them together, then have 1tsp of the blend with a glass of water. (Do not dissolve by any means).
- Have 1tbsp of turmeric every day (you can add it to your food).
- It is very important to have 1tbsp of ground cinnamon every day.
- Eat foods that have high content of fiber which helps maintain proper defecation process and remove accumulated waste from the body. Prefer to eat whole grains,beans, nuts, flax seeds, and chia seeds.
FISH AND SEAFOOD
- Eat sardines, salmon, tuna, herring, mackerel, and seafood because they have high content of omega3 fatty acid. Omega3 is very important for the health and integrity of cells and for the proper functioning of the digestive system.
Healthy Diet and Daily Instructions for People Who Suffer from IBS – Prohibited:
- Allergenic food such as corn, wheat, milk and dairy, peanuts, preservatives and food dyes because they can aggravate IBS, at times even cause its occurrence.
- You should limit gluten intake to help curb the symptoms of IBS; therefore, prefer to reduce the consumption of wheat, oatmeal, Barley, semolina, and bulgur.
- Simple carbohydrates such as white flour and sugar because the weaken the digestive system and slow down bowel movement.
- Foods that are hard to digest such as fried food, spicy food, red meat (beef and veal), and foods that contain saturated fat.
- Caffeinated drinks, soft drinks and sodas.
- Processed and canned food that contain preservatives, food dyes and flavorings.
- Foods that may cause bloating and gases like legumes, cabbage, onions, and lettuce. You may eat legumes with fresh ground cumin to avoid flatulence.
- Foods sweetened with fructose and sorbitol, because the intestines cannot digest these substances, thus they may cause gases and colic.
- Cold water or cold beverages.
- Halloumi goat cheese (cottage cheese), cocoa milk, and powdered milk.
- All foods and products that contain seaweed because marine algae crack during digestion and turn into a substances that cause colon ulcers and bloody stool.
- Avoid smoking cigarettes and hookah.
- Do not sleep immediately after a meal, but rather wait 1-2 hours before you turn into bed.
- Avoid tension and stress because it was found that there is a strong connection between stress and irritable bowel syndrome.
- Do not eat quickly and make sure you chew your food well. Also avoid eating or drinking while in standing position.
- Foods that contain insoluble fiber such as bran. Despite its benefits, these fibers may increase flatulence, and cause colon ulcers in some IBS patients.