Smorgasbord Health Column – Irritable Bowel Syndrome – Nutrients and strategies to manage the condition


On Monday I outlined the basics of Irritable Bowel Syndrome and today a look at some of the nutrients that your intestine needs to work efficiently and also some of the triggers for the condition.

https://smorgasbordinvitation.wordpress.com/2018/01/29/smorgasbord-health-column-nutrient-in-the-news-vitamin-d-and-irritable-bowel-syndrome/

For some people the discovery that their favourite food – bread, pasta etc. is causing their discomfort, will be upsetting. We are lucky that in most cases there are alternatives and for some there is a management solution, where the food can be eaten in small amounts very infrequently.

As I do with most disease I look at three fundamental key triggers. Physical, mental and emotional. The body has one role in life and that is to survive. But stress of any kind creates a chronic condition that impacts more than your nervous system.

Think about some of your own reactions to extreme stress be it physical, mental or emotional.

  1. You stop eating and drink too much tea, coffee or alcohol.
  2. You binge eat on ice-cream, chocolate and carbohydrates.
  3. You eat irregularly and probably don’t do any exercise or drink enough fluids.
  4. You feel hyped up with cortisol the stress hormone and your heart begins to beat rapidly. Your imagination is working overtime as you pour fuel on the stress flames
  5. You feel nauseated and feel that you would not be able to keep any food down.
  6. You don’t sleep and lie awake worrying about the cause of your stress.
  7. All of the above or one that is particular to you.

Most of these will immediately have an impact on the digestive system which includes the intestines and the way they function. Within a couple of day you have an imbalance of good and bad bacteria and your body is not receiving the nutrients it requires to bet back to normal. If you have been eating at odd times and foods that are quick, easy and out of a packet, you will start to have cramps and other symptoms related to IBS.

Today I am looking at the nutrients needed to support the intestinal function but in the next post on Monday, I will be outlining some strategies to help you get back to normal function as quickly as possible. This includes some that are helpful in alleviating stress.

During this time it is key is to listen to your body and to keep notes each day on symptoms and how you feel in general. This includes any physical, mental and emotional triggers that are present on a daily basis that might be playing havoc with your body and its normal functions.

It helps to keep a food diary, as this will provide you with the blueprints for your new diet going forward. If you can look back 24 or 36 hours and spot a suspect food you can eliminate for a couple of weeks and then reintroduce. If you get the same reaction you will know to avoid this trigger in the future.

First however.. the nutritional aspect.

Nutrients needed to help support the intestinal function.

A broad spectrum of nutrients is required to enable the body to function and it is important that you eat a wide variety of foods to provide them. This is particularly important when your intestines are not working efficiently and only partially processing the food you eat.

There are blogs on some of the nutrients in the archive but here are some that you should make sure you are consuming in food rather in supplemental form, as the body is designed to extract what it needs from natural sources rather than pills.

  • Cook from scratch and avoid all processed foods including sauces, ketchups, mayonnaise etc.
  • Even the savoury kinds are full of sugar and additives that can irritate a sensitive gut.
  • You should be eating lots of vegetables, some sugar reduced fruits and lean protein.
  • Try not to eat very large meals that require a great deal of processing.
  • Smaller portions with a gap of around 2 hours minimum between eating.

Some specific nutrients and food elements that are helpful for your gut.

Calcium (helps control diarrhoea) sardines, dark leafy vegetables, sardines, tinned salmon, beans, fruit such as figs and oranges, nuts and dairy if not lactose intolerant – in which case use lactose free alternative.  Calcium needs Magnesium and Vitamin D to be absorbed efficiently.

Magnesium (helps relieve constipation) Pumpkin seeds, Halibut, beans, wholegrain rice, avocados spinach.

Vitamin D acts more like a hormone and is essential for a wide range of reactions in the body. The best source of the vitamin is direct contact on the skin for at least 45 minutes a day (not to burn) but also from specific foods such as egg yolks, fatty fish like salmon and liver. If you cannot obtain Vitamin D from sunshine then you might think about supplementing.

In Monday’s post I shared the new research that has identified Vitamin D’s role in IBS.

For fast absorption straight into the bloodstream I use a Vitamin D oral spray. I have been using throughout this winter and have noticed a marked difference in my general health.

Fibre, to slow down the digestive process and allow normal absorption of nutrients and fluids from food – all vegetables and fruit.

Iron (for energy and blood health) Green leafy vegetables, fish and meat, beans, nuts, bananas.

Also anti-bacterial agents such as green tea, garlic and onions to restrict Candida growth

Peppermint tea 60 minutes after meals to reduce the cramps, spasms and pain if you are not intolerant to peppermint. You can also use peppermint oil but it is very strong and just one drop in a large glass of water is more than enough.

You can also buy peppermint capsules that dissolve in the intestine and if you take daily may help to relieve the symptoms.

Some foods that can be hidden.

There is a link, as I have already mentioned, between certain foods and strong contender is gluten.The clue is in the name and comes from the Latin word for Glue!  It is a protein present in wheat and some other grains such as barley and rye.  Although not inherently present in other grains such as oats, they can become contaminated if they are processed in a mill that also works with wheat and the other grains. Gluten gives that elastic feel to bread dough and it also helps it rise.

I have not experienced a problem with wholegrain rice but it can be harsh on the intestines if you are going through an episode of IBS.. I suggest that you only have one or two tablespoons.  I find if I mix brown and white Basmati rice that is a gentler mix.

Grains are not just in cereals and bread but in many processed products including hamburgers, soups, sausages, processed meats, crisps and ready meals.

I have tested most of the gluten free bread available on the shelves and found that most tasted okay, but most tend to use a lot of seeds. Seeds are pretty indigestible and large varieties such as pumpkin seeds may cause you problems.

Refined Sugars are a real problem for IBS sufferers, particularly with the strong link to Candida, and it is important that you avoid refined sugar completely and also your intake of processed foods. Even savoury foods contain high levels of sugar as do breakfast cereals, jams, biscuits etc.  Here are the links to the Candida posts.

https://smorgasbordinvitation.wordpress.com/2017/04/07/smorgasbord-health-top-to-toe-the-digestive-system-candida-albicans-an-opportunistic-pathogen/

https://smorgasbordinvitation.wordpress.com/2017/04/10/smorgasbord-health-2017-the-digestive-system-candida-albicans-feeding-the-body-starving-the-fungus-our-daily-bread/

https://smorgasbordinvitation.wordpress.com/2017/04/13/smorgasbord-health-2017-digestive-system-candida-albicans-mushrooms-and-cheese/

Fluids

Water is important to help hydrate the body, particularly after IBS symptoms such as diarrhoea, and also to flush toxins from the body. However – you don’t need to drink litres as this will only cause a flushing effect. It will push any food you eat rapidly through the system – most vegetables an any fruit you eat have a high fluid content. If you are drinking a cup of peppermint tea after meals and other herbals such as Green Tea, you should be able to drink a glass of water when you get up in the mornings and perhaps one mid-evening after your supper has digested to achieve your 2 litres of fluid a day.

Alcohol is sugar.

I love a glass of wine or a shot of whisky but for this re-establishment of good bacteria in your intestinal system you need to give up for the six weeks. You can re-introduce in week six – just one glass and then limit intake and watch for any increase in symptoms.

Probiotics

Our body is a rich soup of bacteria and yeasts, many that are needed for all the processing that is taking place continuously. Probiotics are the good guys and are beneficial for your digestive system especially when it is struggling to maintain a healthy balance.

You can find in foods which is obviously the best way for your body to utilise the bacteria. And whilst I would caution the use of some commericial live yogurts that can contain too much sugar and additives you can make your own at home.

I sometimes take Kefir which is a fermented dairy combination of goat’s milk and fermented kefir grains. High in lactobacilli and bifidus bacteria and antioxidants you will find in better supermarkets and also in your local health store.

Fermented foods are your other option including pickles,Sauerkraut, pickled red cabbage etc.  Also Japanese Miso soup which anyone who is familiar with macrobiotic cooking will be familiar with. It is again fermented and made from rye, beans and usually rice or barley.

Supplemental probiotics

I do take certain specific supplements when needed and one of these is a high quality friendly bacteria including acidophilus and bifidus. Whilst food should always be the first source of the nutrients that we need on a daily basis, there are times, such as during the recovery from an illness, when additional support is needed.

I take one  capsule a day for maintenance and two when I feel I need extra help. Some must be kept in the fridge when opened and it needs to be of adequate strength. The one I use has 25billion active cultures and ask advice in the pharmacy or the health shop to find the most effective one for your specific needs.

If you are taking broad spectrum antibiotics, you either should wait until you have finished since they are designed to kill off all bacteria including any you might take in supplementation form, or you can get specifically formulated capsules that are effective when taken in conjunction with antibiotics.

Next week – A six week action plan to help reduce your symptoms long term including the physical, mental and emotional triggers.

I am happy to answer questions confidentially by email if you prefer at sally.cronin@moyhill.com. If your question is general and might help someone else then please include in the comments.  I hope this has been helpful.

Smorgasbord Health Column – Nutrient in the News – Vitamin D and Irritable Bowel Syndrome


Part of my work as a nutritional therapist involves keeping up to date with new research. Even though I am no longer working with clients on a one to one basis, I like to make sure that my posts and books are updated regularly.

Those of you who are regulars to my health posts will know that I am passionate about communicating the fact that those of us living in northern climates with limited sun exposure are at a risk of Vitamin D deficiency. This is more so for children who spend less time than ever outdoors playing in sunlight or even daylight.

This research was featured recently in Science News.

Vitamin D supplements could help to ease painful Irritable Bowel Syndrome (IBS) symptoms, a new study from the University of Sheffield has found.

Scientists from the University’s Department of Oncology and Metabolism reviewed and integrated all available research on vitamin D and IBS — a condition which affects two in 10 people in the UK.

The study showed a high prevalence of vitamin D deficiency in IBS patients — regardless of their ethnicity.

The Sheffield team also assessed the possible benefits of vitamin D supplements on IBS symptoms. Whilst they believe more research still needs to be conducted, their findings suggested supplements may help to ease symptoms which can include abdominal pain, bloating, diarrhea and constipation. Vitamin D was shown to have the most benefit on quality of life in IBS.

Read the rest of the article: Science Daily Vitamin D

Irritable Bowel Syndrome.

I high percentage of my clients over the years have been suffering from Irritable Bowel Syndrome. It is a health issue that affects millions of men, women and children worldwide. There is a massive amount of information out there on the condition and it can become confusing as to the why, how and what to do about it when it effects us personally.

Stop and Rewind.

I am afraid if there is a disease with a syndrome in the title it means that the professionals really do not know the why, how and what to do either! In diseases like this symptoms are lumped together and given them a collective name. As in Irritable Bowel Syndrome……..

In working with men, women and children who have these symptoms for the last 20 years I too cannot give you a definitive cause. However, I have found it useful to stop and rewind.

Infant years

It helps if you have a parent alive who can tell you if you were a colic prone baby, cried a great deal, demanded a bottle frequently but failed to put weight on and thrive and had several stomach upsets. This is probably due to lactose intolerance – milk sugar basically which is in human milk and then of course dairy which babies tend to be weaned onto.

Anti-biotics

If that was not the case then I would look at anti-biotic prescription from as early as the client could determine. If not then would track back to when the early stage symptoms of intestinal issues first presented. I could track mine to age 11 when I had six courses of anti-biotics before finally having my tonsils removed. I put on three stone in three months and developed an unhealthy addiction to sugar.

Hormonal imbalance, dieting, lifestyle

Then teenage years – hormonal fluctuations or prescription drugs such as those for acne that might have affected intestinal flora – also any eating disorders,anorexia in particular that not only starved the gut of food to produce bacteria but also caused nutritional deficiency.

Late teens early twenties – perhaps taking the contraceptive pill- start of drinking more alcohol – busy lives and very often symptoms being ignored. By this time many people have developed an overgrowth of Candida Albicans and of course diet plays a role, especially if high in sugars and processed foods.

Here are the posts for Candida and sugars that you should read if you have IBS symptoms.

https://smorgasbordinvitation.wordpress.com/2017/04/07/smorgasbord-health-top-to-toe-the-digestive-system-candida-albicans-an-opportunistic-pathogen/

https://smorgasbordinvitation.wordpress.com/2017/04/10/smorgasbord-health-2017-the-digestive-system-candida-albicans-feeding-the-body-starving-the-fungus-our-daily-bread/

https://smorgasbordinvitation.wordpress.com/2017/04/13/smorgasbord-health-2017-digestive-system-candida-albicans-mushrooms-and-cheese/

Women will continue to experience hormonal fluctuations during pregnancy until their 60s when menopause is complete. Certainly taking HRT may effect the intestinal flora resulting in an imbalance for as long as that is taken.

Men are affected in a similar way during their lifetimes especially in relation to hormonal changes in the teen years and middle age, although IBS is more associated with women which leads weight to the hormone contributory factor.

Then from around 70 there is a decline in both activity and appetite. Less food is eaten and if dental health is not great, the variety of food is also decreased. To add to this lack of nutrient variety, you have to add in the natural decrease in digestive enzymes and acids which means that food is processed less efficiently.

Stress

Throughout a person’s lifetime suffering from this embarrassing, painful and life affecting health problem, you have to add the element of stress. The more we stress about the symptoms the more they will intensify. You become obsessed with finding bathrooms and what you eat. I have had clients come to me worn out, depressed and stressed out, trying to exist on a handful of foods that someone has told them they can eat – with a far longer list of prohibited foods – FOR LIFE. This leads to an increase in the problems and the far more dangerous risk of severe nutritional deficiency and even more severe health problems.

So – here is a brief look at the syndrome and then later in the week  I am going to give you a simple but effective way to reduce the symptoms, increase the healthy bacteria in the gut and lessen the stress associated with the problem. It will also help you identify the particular cause of your particular symptoms. This is tried and tested – so many of my clients presented with these symptoms that we had plenty of opportunity to see the process evolve into a successful management of the condition.

IBS – Where is the problem?

The bowel is the term used for both the large and the small intestine.In the case of irritable bowel syndrome, or IBS, it is usually the large intestine which is involved, as this is where our stool is stored and is likely to cause the most problems. When I was working with clients, I found over a number of years that there were strong links between those who were lactose intolerant (milk sugar) from birth, Candida Albicans from childhood antibiotics and as adults following gastric upsets and taking medication, and a lifelong consumption of refined sugars. These all result in a bacterial imbalance in the gut leading to the most common symptoms experienced by those diagnosed as suffering from IBS.

What sort of symptoms are involved?

These will vary from person to person. They will also vary in severity and timing. The most common symptoms are:

  • · Abdominal pain or cramping
  • · Bloated feeling after eating.
  • · Gas.
  • · Diarrhoea and or constipation
  • · Mucus in the stool
  • · Depression.
  • · Lower back pain
  • · Chronic fatigue
  • · Panic attacks and palpitations
  • · Heartburn
  • · Light-headedness after eating

What causes these symptoms?

The walls of the intestine are lined with layers of muscle that contract and relax as they move the food from your stomach, through the intestinal tract and the rectum. Normally, this is co-ordinated and rhythmic but if you suffer from IBS, the contractions are much stronger and last longer. This causes the food to be rushed through the system. It is not processed properly – because it is not digested – and it can cause diarrhoea in the first instance. This leads to dehydration – and that affects the balance of fluids and causes further undigested food to block the intestine and – leading to constipation and stomach bloating and cramps. It is a typical vicious circle. As the nutritional deficiency develops there will of course be an affect on the whole system and the organs, hence palpitations, dizziness and could lead to heart disease, diabetes and cancers.

Later this week – a six week plan to reduce symptoms, increase healthy bacteria and function to the intestines and to identify which foods or one food is causing your IBS.

I am happy to answer questions confidentially by email if you prefer at sally.cronin@moyhill.com. If your question is general and might help someone else then please include in the comments.  I hope this has been helpful.

Smorgasbord Health – IBS Part Three – Identifying Trigger Foods


This is the process that I used successfully for myself originally 20 years ago and also with my clients since then.. It may seem a real pain to keep a food diary and to pay so much attention to what you are eating, but it will pay off when you have either reduced your IBS symptoms or discovered the cause of the disease.

Intermittent Fasting.

In the last couple of years there has been a lot of press about Intermittent Fasting. The theory behind the concept is that by restricting your eating to within certain time periods that it gives your body a chance to process your food efficiently and also to rest the major organs active in the digestive system.

There are a couple of choices. You can have two days a week where you only have 500 calories during the day with fluids and then you eat normally for five days (by normally I do mean a balanced diet). Or you can do what I do and that is eating within an 8 hour window every day.

I have lost weight, regained my appetite, and I have lost my sugar cravings. This of course does not mean you have a free licence to eat anything you like.. But you can still have a pizza or a night out once or twice a week provided the rest of the time you are eating with Cook From Scratch firmly in place.

As to IBS symptoms.. After a year I can now have the occasional home baked or fresh made bread from the in house bakery in the store once or twice a week. I enjoy a glass of wine or gin and tonic at the weekend and I can enjoy most things as long as it is not a regular feature.

Stress

As I pointed out in the other posts on IBS, stress has been recognised as a contributory factor in the condition.  When you are keeping your food diary it is important to also make a note of out of the ordinary events or activities that resulted in an increase in symptoms.

Programme to identify your food triggers that result in IBS symptoms.

WEEK ONE – The aim is to reduce inflammation and cramps and increase intestinal flora.

Grains are all out for the first week. You will be getting sufficient carbohydrates from vegetables and fruit. You will start to re-introduce from week two, one grain at a time.

Dairy is out for the first week – you will introduce butter week two, milk week three and cheese week four. Calcium will come from vegetables, canned fish etc. If you can abide the taste of organic soymilk then fine but make sure no added sugar!  If you have symptoms after using a dairy alternative stop taking.

No alcohol for six weeks or any other processed packets, cans or bottles of sauces of any kind including mayonnaise.

One coffee per day in the morning but note any intestinal symptoms 30 – 60 minutes after eating. The oil content in caffeinated coffee can cause diarrhoea so try decaffeinated. Tea – black without milk – Green tea – very good and peppermint tea – great for spasms and cramps.

FOOD YOU CAN EAT WEEK ONE.

Vegetables – for first week or two avoid cabbage or cauliflower as nutritious but can increase wind. At least five a day of spinach, broccoli, watercress, Rucula lettuce, courgettes, leeks, onions, (every day) mushrooms (shitake are excellent) garlic (fresh if possible) carrots, parsnips, swede, potatoes, butternut squash (carbohydrates), tomatoes, (see how you feel the next day as pips in tomatoes can cause a problem if you suffer from diverticulitis), red peppers, peeled cucumber, half an avocado per day. Flavour with a little olive oil and herbs or spices. Balsamic vinegar with some olive oil and herbs makes a good salad dressing.

Fruit –At least two per day – bananas (helps both diarrhoea and constipation) oranges, lemons, apples, pears, grapes, berries of all kinds, plums, melon. Avoid dried fruit in week one.

Meat and poultry – any unprocessed Lamb, pork, chicken, turkey, beef, and duck. Eggs any way you wish. If you are not using milk you can still make scrambled egg and omelettes by whisking the whites first. Use the microwave or a pan with a little olive oil.

Fish – at least three times a week. –Salmon fresh and canned (mash the soft bones in for added calcium) tuna, sardines, halibut and any other fish. Give shelled fish such as prawns, crab and lobster a miss for week one and two and then introduce one a week.

Oils – Standard Olive oil or sunflower for all cooking and extra virgin olive oil for dressings – mix with herbs and spices like garlic to drizzle over jacket potatoes and salad. Do not fry with olive oil alone, add some sunflower oil and do not burn.

Examples of meals.

Breakfast. Water on rising or juice of a lemon in hot water – leave at least 30 minutes before eating if you can.

Spanish omelette with two eggs, chopped potatoes, tomatoes and onion (chop the night before and keep in fridge)

Fruit salad with fresh pressed juice on top.

Poached egg on spinach with half an avocado.

Lunchtime

Homemade vegetable soup – no stock but you can add seasoning and salt. For example butternut squash and carrot – if you can find a fresh made soup without sugar and preservatives then go for it.

Large salad with egg, avocado tinned salmon or sardines with chopped potato and balsamic dressing.

Jacket potato with drizzle of olive oil and a tin of tuna or salmon.

Dinner

Meat, fish or chicken all fresh – green vegetables – carrots and potatoes – use olive oil and herbs and spices over the vegetables.

Snacks between meals.

Fruit, nuts and seeds.

If at the end of week one you are still experiencing severe symptoms drop the fruit and repeat week one.

WEEK TWO – ALL OF THE ABOVE PLUS

You can introduce oats every other day – porridge with a banana and a small cup of whole milk. You can also put a dash of milk in your tea and coffee. No more than 250ml per day. If you symptoms worsen drop the milk and stay with the oats.

WEEK THREE – ALL OF THE ABOVE PLUS

You can introduce corn and brown rice – corn tortillas and substitute every other meal with two tablespoons of brown rice.

You can also start to use some butter to drizzle over vegetables etc.

WEEK FOUR – ALL OF THE ABOVE PLUS.

Cabbage, Brussel sprouts, cauliflower (check for increase in symptoms). Also a couple of ounces of cheese every other day.

You can introduce rye – Ryvita will add some variety to snacks and lunches.

WEEK FIVE – ALL OF THE ABOVE PLUS

You can introduce wheat again – try reduced sugar Irish soda bread – one slice per day. It is at this point that you want to pay particular attention to your symptoms over 48 hours. If you notice an increase you are probably gluten intolerant which means that certainly for the conceivable future you need to only eat gluten free products. Gluten is not just in bread of course, it is in many processed foods and meats such as sausages and in sauces.

You can have good quality yoghurt every other day. Note any increase in symptoms.

WEEK SIX – ALL OF THE ABOVE PLUS

You can introduce whole grain pasta – make simple sauces from scratch like tomato and basil etc.

You can have a glass of red wine three days apart – watch for increase in symptoms.

By now you should be very aware of how your body and more importantly your intestines are reacting to the food you are eating. This is not a weight loss exercise although those who are overweight will lose some but those who have been starving themselves out of desperation will put it on.

As I mentioned earlier – you can extend each phase to two weeks. The key is to make sure that you keep an accurate record of both food intake and symptoms.

SUPPLEMENTS.

There is a huge debate as to the effectiveness of supplements. You should be now getting most of which you need to obtain the necessary nutrients but there are a few that I find very useful in speeding up the process.

Peppermint capsules Peppermint tea is great an hour after you have eaten, but I find that two peppermint capsules after breakfast help with cramps and digestion in general. However, in some people peppermint can cause symptoms so note any of these. Also be careful of over the counter IBS medication as they nearly all have peppermint.

Acidophilus capsules at least 3billion active cultures. This helps give your intestinal bacteria a kick start. They are quite expensive and good quality is vital. Take as directed but I have found that 2 per day to start with, after breakfast and dinner are helpful. You can drop this to one a day after a period of time. (see Part Two that tells you which foods are high in natural probiotics)

Aloe Vera gel this is highly nutritious and provided you begin slowly you may find it will help with symptoms, reduce the cramping and give you a boost. I start with a teaspoon a day before breakfast and graduate up to a dessert spoon twice a day over a two week period. After that you can increase to the recommended dosage on the product. I take through the winter months as I find it a great help when I am not getting any sunshine. You should be able to find a local agent but most have online shops who supply Forever Living which is about the best quality.

Multi-vitamin supplement-If you are suffering from a basic nutritional deficiency then do go to one of the larger health food chains and ask their advice regarding the best multi-vitamin that they have. You want one that is yeast and sugar free and liquid might be best to get you started rather than demand your overworked intestines try to process anything else. The liquid will also be absorbed faster and easier.  As I get older and particularly through the winter months I find that taking a B-complex supplement helps me.

So those are the basics.

Six to twelve weeks to perhaps discover the one or two foods that might be the cause of all your misery. A time to rest your digestive system and encourage your healthy bacteria in your gut and also stimulate the natural muscular activity to restart.

I hope that you will find that this is not a starvation programme but one that you can enjoy, experiment with and learn how what you eat does impact your health.

Having improved your symptoms – you may well have to make minor adjustments going forward – it might be gluten free – sugar reduced – dairy alternatives – but all are worth the price if you are free of symptoms and stress. If there are foods that will always cause you a problem you will find that there are many that will not. A small sacrifice to have the freedom from the symptoms of IBS.

On that note, as you begin to feel better and have the urge to exercise, find something that enables you to relax and be calm – leave the marathon running and the extreme sports for a while!

If you have any questions please do not hesitate to comment here or contact me privately through my About Me on the blog.

Here are Part One and Part Two of the series.

https://smorgasbordinvitation.wordpress.com/2015/04/28/smorgasbord-health-irritable-bowel-syndrome-stop-and-rewind/

https://smorgasbordinvitation.wordpress.com/2015/04/29/smorgasbord-health-irritable-bowel-syndrome-part-two-strategies/

Smorgasbord Health – Irritable Bowel Syndrome – Part Two – Strategies


Yesterday I outlined the basics of Irritable Bowel Syndrome and today a look at some of the nutrients that your intestine needs to work efficiently and also some of the triggers for the condition.

For some people the discovery that their favourite food – bread, pasta etc. is causing their discomfort, will be upsetting. We are lucky that in most cases there are alternatives and for some there is a management solution, where the food can be eaten in small amounts very infrequently.

To identify which foods are triggers for an IBS episode you need to complete a six week programme or better still extended to 12 weeks following each stage for two weeks. Nutritionally that is not a problem – two weeks without grains may be difficult but provided you are obtaining carbohydrates from other sources you should find you have plenty of energy.

The key is to listen to your body and to keep notes each day on symptoms and how you feel in general – keep a food diary, as this will provide you with the blueprints for your new diet going forward.

NUTRIENTS NEEDED TO HELP SUPPORT THE INTESTINES FUNCTION.

A broad spectrum of nutrients is required to enable the body to function and it is important that you eat a wide variety of foods to provide them. This is particularly important when your intestines are not working efficiently and only partially processing the food you eat. There are blogs on some of the nutrients in the archive but here are some that you should make sure you are consuming in food rather in supplemental form, as the body is designed to extract what it needs from natural sources rather than pills.

Cook from scratch and avoid all processed foods including sauces, ketchups, mayonnaise etc. Even the savoury kinds are full of sugar and additives that can irritate a sensitive gut. You should be eating lots of vegetables, some sugar reduced fruits and lean protein. Try not to eat very large meals that require a great deal of processing. Smaller portions with a gap of around 2 hours minimum between eating.

Some specific nutrients and food elements that are helpful for your gut.

Calcium (helps control diarrhoea) sardines, dark leafy vegetables, sardines, tinned salmon, beans, fruit such as figs and oranges, nuts and dairy if not lactose intolerant – in which case use lactose free alternative.  Calcium needs Magnesium and Vitamin D to be absorbed efficiently.

Magnesium (helps relieve constipation) Pumpkin seeds, Halibut, beans, wholegrain rice, avocados spinach.

Vitamin D acts more like a hormone and is essential for a wide range of reactions in the body. The best source of the vitamin is direct contact on the skin for at least 45 minutes a day (not to burn) but also from specific foods such as egg yolks, fatty fish like salmon and liver.

Fibre, to slow down the digestive process and allow normal absorption of nutrients and fluids from food – all vegetables and fruit.

Iron (for energy and blood health) Green leafy vegetables, fish and meat, beans, nuts, bananas.

Also anti-bacterial agents such as green tea, garlic and onions to restrict Candida growth

Peppermint tea 60 minutes after meals to reduce the cramps, spasms and pain if you are not intolerant to peppermint. You can also use peppermint oil but it is very strong and just one drop in a large glass of water is more than enough.

Some foods that can be hidden.

There is a link, as I have already mentioned, between certain foods and strong contender is gluten.The clue is in the name and comes from the Latin word for Glue!  It is a protein present in wheat and some other grains such as barley and rye.  Although not inherently present in other grains such as oats, they can become contaminated if they are processed in a mill that also works with wheat and the other grains. Gluten gives that elastic feel to bread dough and it also helps it rise.

I have not experienced a problem with wholegrain rice but it can be harsh on the intestines if you are going through an episode of IBS.. I suggest that you only have one or two tablespoons I find if I mix wholegrain with Basmati rice that is a gentler mix.

Grains are not just in cereals and bread but in many processed products including hamburgers, soups, sausages, processed meats, crisps and ready meals.

Refined Sugars are a real problem for IBS sufferers, particularly with the strong link to Candida, and it is important that you avoid refined sugar completely and also your intake of processed foods. Even savoury foods contain high levels of sugar as do breakfast cereals, jams, biscuits etc.

Here is the posts for Candida and sugars that you should read if you have IBS symptoms.

https://smorgasbordinvitation.wordpress.com/sugars-and-candida-2015-2/

FLUIDS.

Water is important to help hydrate the body, particularly after IBS symptoms such as diarrhoea, and also to flush toxins from the body. However – you don’t need to drink litres as this will only cause a flushing effect. It will push any food you eat rapidly through the system – drinking two litres a day in delayed bursts is fine as most of the fruit and vegetables have a high fluid content too. I use a 2litre mineral water bottle – with tap water and make sure I drink throughout the day at intervals before and after meals.

Drink a glass of water when you get up and then 45 minutes before each meal. Leave at least an hour after eating before drinking anything so that the gastric juices in your stomach have a chance to digest the food you have eaten. It is better to leave two hours if you can.

JUICING.

If you are naturally pressing juices yourself than that is fine – one glass per day. Try to stick to vegetable with a small amount of fruit to taste- I actually enjoy a carrot juice with a small amount of blueberries. Store bought tend to have additives but you can find juice bars that will press a selection for you.

ALCOHOL IS SUGAR

I love a glass of wine or a shot of whisky but for this re-establishment of good bacteria in your intestinal system you need to give up for the six weeks. You can re-introduce in week six – just one glass and then limit intake and watch for any increase in symptoms.

PROBIOTICS

Our body is a rich soup of bacteria and yeasts, many that are needed for all the processing that is taking place continuously. Probiotics are the good guys and are beneficial for your digestive system especially when it is struggling to maintain a healthy balance.

You can find in foods which is obviously the best way for your body to utilise the bacteria. And whilst I would caution the use of some commericial live yogurts that can contain too much sugar and additives you can make your own at home.

I sometimes take Kefir which is a fermented dairy combination of goat’s milk and fermented kefir grains. High in lactobacilli and bifidus bacteria and antioxidants you will find in better supermarkets and also in your local health store.

Fermented foods are your other option including pickles,Sauerkraut, pickled red cabbage etc.  Also Japanese Miso soup which anyone who is familiar with macrobiotic cooking will be familiar with. It is again fermented and made from rye, beans and usually rice or barley.

Supplemental probiotics

I do take certain specific supplements when needed and one of these is a high quality probiotic. Whilst food should always be the first source of the nutrients that we need on a daily basis, there are times, such as during the recovery from an illness, when additional support is needed.

I take one probiotic capsule a day for maintenance and two when I feel I need extra help. You must keep in the fridge when opened and it needs to be of adequate strength. The one I use has 3billion active cultures and ask advice in the pharmacy or the health shop to find the most effective one for your specific needs.

If you are taking broad spectrum antibiotics, you either should wait until you have finished since they are designed to kill off all bacteria including any you might take in supplementation form, or you can get specific probiotics that are effective when taken in conjunction with antibiotics.

Tomorrow’s post The six week programme.

The aim of this programme is to reduce the symptoms that you are currently experiencing and to repopulate your intestines with the healthy bacteria needed for your body to function.

You only know if something is working if you keep a record. So to start you should write down all your symptoms and over the six weeks keep a journal – were there days when you noticed an increase or decrease in symptoms– what did you eat in the last 24 hours. Did you re-introduce a grain or dairy etc?

This will also help you in the future when you perhaps relapse and you can look back and perhaps identify a food or habit that might have crept back in.

I will also give you foods you can eat and when to reintroduce suspected triggers for symptoms.

Here is yesterday’s part one on IBS

https://smorgasbordinvitation.wordpress.com/2015/04/28/smorgasbord-health-irritable-bowel-syndrome-stop-and-rewind/

Smorgasbord Health – Irritable Bowel Syndrome – Stop and Rewind.


Thank you for the emails with questions about various aspects of nutritional health. There have been a number with questions about Irritable Bowel Syndrome and as I have not done a post on the subject for over a year over the next two days I am going to cover the condition and some strategies to manage it.

I am not surprised that so many people are interested in finding out more about IBS since it is a health issue that affects millions of men, women and children worldwide. There is a massive amount of information out there on the condition and it can become confusing as to the why, how and what to do about it when it effects us personally.

Stop and Rewind.
I am afraid if there is a disease with a syndrome in the title it means that the professionals really do not know the why, how and what to do either! In diseases like this symptoms are lumped together and given them a collective name. As in Irritable Bowel Syndrome……..

In working with men, women and children who have these symptoms for the last 18 years I too cannot give you a definitive cause. However, I have found it useful to stop and rewind.

Infant years
It helps if you have a parent alive who can tell you if you were a colic prone baby, cried a great deal, demanded a bottle frequently but failed to put weight on and thrive and had several stomach upsets. This is probably due to lactose intolerance – milk sugar basically which is in human milk and then of course dairy which babies tend to be weaned onto.

Anti-biotics
If that was not the case then I would look at anti-biotic prescription from as early as the client could determine. If not then would track back to when the early stage symptoms of intestinal issues first presented. I could track mine to age 11 when I had six courses of anti-biotics before finally having my tonsils removed. I put on three stone in three months and developed an unhealthy addiction to sugar.

Hormonal imbalance, dieting, lifestyle
Then teenage years – hormonal fluctuations or prescription drugs such as those for acne that might have affected intestinal flora – also any eating disorders,anorexia in particular that not only starved the gut of food to produce bacteria but also caused nutritional deficiency.

Late teens early twenties – perhaps taking the contraceptive pill- start of drinking more alcohol – busy lives and very often symptoms being ignored. By this time many people have developed an overgrowth of Candida Albicans and of course diet plays a role, especially if high in sugars and processed foods.

Here is the posts for Candida and sugars that you should read if you have IBS symptoms.

https://smorgasbordinvitation.wordpress.com/sugars-and-candida-2015-2/

Women will continue to experience hormonal fluctuations during pregnancy until their 60s when menopause is complete. Certainly taking HRT may effect the intestinal flora resulting in an imbalance for as long as that is taken.

Men are affected in a similar way during their lifetimes especially in relation to hormonal changes in the teen years and middle age, although IBS is more associated with women which leads weight to the hormone contributory factor.

Then from around 70 there is a decline in both activity and appetite. Less food is eaten and if dental health is not great, the variety of food is also decreased. To add to this lack of nutrient variety, you have to add in the natural decrease in digestive enzymes and acids which means that food is processed less efficiently.

Stress
Throughout a person’s lifetime suffering from this embarrassing, painful and life affecting health problem, you have to add the element of stress. The more we stress about the symptoms the more they will intensify. You become obsessed with finding bathrooms and what you eat. I have had clients come to me worn out, depressed and stressed out, trying to exist on a handful of foods that someone has told them they can eat – with a far longer list of prohibited foods – FOR LIFE. This leads to an increase in the problems and the far more dangerous risk of severe nutritional deficiency and even more severe health problems.

So – here is a brief look at the syndrome and then tomorrow I am going to give you a simple but effective way to reduce the symptoms, increase the healthy bacteria in the gut and lessen the stress associated with the problem. It will also help you identify the particular cause of your particular symptoms. This is tried and tested – so many of my clients presented with these symptoms that we had plenty of opportunity to see the process evolve into a successful management of the condition.

IBS – Where is the problem?
The bowel is the term used for both the large and the small intestine.In the case of irritable bowel syndrome, or IBS, it is usually the large intestine which is involved, as this is where our stool is stored and is likely to cause the most problems. When I was working with clients, I found over a number of years that there were strong links between those who were lactose intolerant (milk sugar) from birth, Candida Albicans from childhood antibiotics and as adults following gastric upsets and taking medication, and a lifelong consumption of refined sugars. These all result in a bacterial imbalance in the gut leading to the most common symptoms experienced by those diagnosed as suffering from IBS.

What sort of symptoms are involved?
These will vary from person to person. They will also vary in severity and timing. The most common symptoms are:

  • · Abdominal pain or cramping
  • · Bloated feeling after eating.
  • · Gas.
  • · Diarrhoea and or constipation
  • · Mucus in the stool
  • · Depression.
  • · Lower back pain
  • · Chronic fatigue
  • · Panic attacks and palpitations
  • · Heartburn
  • · Light-headedness after eating

What causes these symptoms?
The walls of the intestine are lined with layers of muscle that contract and relax as they move the food from your stomach, through the intestinal tract and the rectum. Normally, this is co-ordinated and rhythmic but if you suffer from IBS, the contractions are much stronger and last longer. This causes the food to be rushed through the system. It is not processed properly – because it is not digested – and it can cause diarrhoea in the first instance. This leads to dehydration – and that affects the balance of fluids and causes further undigested food to block the intestine and – leading to constipation and stomach bloating and cramps. It is a typical vicious circle. As the nutritional deficiency develops there will of course be an affect on the whole system and the organs, hence palpitations, dizziness and could lead to heart disease, diabetes and cancers.

Later this week – a six week plan to reduce symptoms, increase healthy bacteria and function to the intestines and to identify which foods or one food is causing your IBS.

I am happy to answer questions confidentially by email if you prefer at sally.cronin@moyhill.com. If your question is general and might help someone else then please include in the comments.  I hope this has been helpful.

Health Bite of the Day – Irritable Bowel Syndrome Part Two – Discover your unique eating plan to relieve symptoms.


Health Bite of the Day – Irritable Bowel Syndrome Part Two – Discover your unique eating plan to relieve symptoms..

via Health Bite of the Day – Irritable Bowel Syndrome Part Two – Discover your unique eating plan to relieve symptoms..