Dealing with IBS – الانتفاخ و القولون العصبي

Dealing with IBS – الانتفاخ و القولون العصبي

October 24, 2019 3 By William Morgan


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How can we eliminate the side effects of IBS and what is IBS?
3 basic tips and 3 basic steps
you can try to minimize the side effects of IBS or going through IBS completely
First thing being Diet, Second are Supplements and third is Lifestyle Choices
the most important things for us to eliminate from our diet are gluten as well as grains
we must eliminate any source of gluten, which is the protein found in wheat
so we must consume alternatives that are gluten-free
how can we eliminate them from our diet?
by omitting them from consumption for 3 months which is total elimination
following 3 months, we begin to reintroduce them gradually to test their effect on us
to know for sure if we can handle them or not
The second thing to avoid is Milk and Dairy products
it’s really important for people living with IBS or struggling with its side effects to eliminate milk
as milk can cause bloating and a lot of discomfort for those of us living with IBS
so try to eliminate milk and dairy products for 2 to 3 months from your diet
The third thing to avoid are raw fruits and vegetables
as anything that’s consumed raw needs a lot of breaking down making it hard on our stomach and intestines
to make things easier on our digestive system & not cause extra stress, it’s best to consume them boiled
or semi-cooked
so that 50% of the breaking-down process can happen during cooking instead of our bodies to avoid side effects
Number four is anything that’s very cold like ice cream for example or frozen foods
these foods are also hard on our stomachs and difficult to break down
Another thing is Processed fats or Hydrogenated fats
when purchasing packaged foods, we must always pay close attention to whether it includes hydrogenated oils
anything that lists hydrogenated fats or oils in its ingredients must be avoided to keep off side effects
The final food to avoid and eliminate
is anything that’s packaged, processed or refined
meaning, sugars and other sources of refined starches
these must be avoided as I mentioned as they include a lot of additives that might trigger IBS
What are the foods that you’re encouraged to consume
I mentioned the foods to avoid and now the foods encouraged
Any “white” vegetables such as sweet potatoes
pumpkin, garlic and onions
garlic and onion in specific are very beneficial as they strengthen immunity
and create a padding in our stomach
making it more immune to these symptoms
but most importantly, and to avoid them causing us any discomfort
they must be cooked really really well
so ensure garlic and onion are present in your diet
for those living with IBS, but as they’re hard to break down they must be cooked well
to make the breaking down process easier
to benefit from them
and to strengthen our immunity and digestive system
as well as our intestines and not to cause us any discomfort
another thing that I highly recommend consuming
regularly so that we can minimize the IBS symptoms is
is bone broth. Bone broth’s main ingredient is collagen
Collagen is made up of two things; Proline and glycine
Proline and Glycine together form Collagen
Collagen as we know creates linings and pads our stomach and intestines
so when this process happens we become less exposed
to stress and any other elements that can cause discomfort
so bone broth, due to the collagen in it, strengthens the immunity
of our intestines and stomach efficiently
which in return lessens the symptoms of IBS
Supplements! Which supplements do we encourage to lessen the symptoms of IBS
First thing, Probiotics
Second, Digestive Enzymes which you can pick up at the pharmacy or drug store
Number 3 is L-Glutamine which is an Amino Acid that’s been shown to lower the symptoms of Bloating and IBS
4 is Spirulina which is very rich in Iron which strengthens the immune system and lowers IBS symptoms
The most important point; Our lifestyle
Our lifestyle choices and our Quality of Life can be improved to lower IBS symptoms
IBS is caused by stress
Not all stress is bad! Some stress is actually good for us
and how we handle and deal with stress is what makes a difference and can cause any illness or symptoms
Exercise is one of the main reasons and the most
important things we can do to lower stress
so I advise you to go for a walk every day for 15 to 20 minutes as a minimum
for those who can’t join the gym
and whenever you’re able to go for a stroll in nature and enjoy some fresh air
Sleeping well is also beneficial
because lack of sleep can affect our bodily functions
as well as IBS symptoms
I have shared with you some information about what IBS is? and what foods to consume and avoid
and answered a lot of questions you had for me
if you’re struggling with an IBS diet, Stop by Primrose Healthy Food Shop to speak
to one of our dieticians who can prepare a customized diet plan
that’s unique for your body and we’ll even help you prepare your meals
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