It’s IBS Awareness Month in April, so let’s spend some time to talk all things gut and how to try and get a good gut feeling if you have or suspect you have IBS. Irritable Bowel Syndrome (IBS) is an incurable, life-long condition of the digestive system that can cause stomach cramps, constipation, diarrhoea, and bloating. It’s an embarrassing illness that many struggles to talk about, but it’s critical we do as it can have such an effect on someone’s wellbeing, ability to do things and lead normal day-to-day activities.
So, what better way than to talk all things IBS than with some quick and handy tips to help you through your hard days and maintain good gut health that keeps you and your good bacteria happy for the long term.
Gut Tips
- Try – keeping a diaryas this will help when you speak to your doctor to get a diagnosis or manage the condition if you have already been diagnosed. Typical information to make sure you are recording on a day-to-day basis would be food that you eat and drink every day, as well any symptoms and their severity (toilet habits, pain, bloating, mood). This will also help you to identify what common symptoms you have, how often, what may trigger the symptoms, as well as how long it lasts.
- Eat – morecreatively but take the time to explore how to cook ingredients in a fun way whilst maintaining a good balanced diet. Add more plant points to your meals with brightly coloured vegetables like peppers and zucchini, as well as fruits like berries that will still benefit your health in several ways. Having IBS doesn’t mean you will not meet the essential needs of your body and avoid the long-term risk of health issues by ensuring you eat foods rich in sources of antioxidants, polyphenols and flavonoids.
- Swap – foodsto add sources of prebiotics (fuel source for the gut bacteria) and probiotics (live sources of bacteria) that help support gut health and maintain a good balance of good gut bacteria. Foods like oats, bananas and artichokes that are rich in prebiotics and resistant starch as well as other low FODMAP foods like tofu, pak choi and carrots to name a few, will still provide the necessary micronutrients essential for good overall health as well as provide an abundance of variety, textures and flavours to your diet that can still get inspiration from abroad. Noodle soups, stir fry’s and herbs are a good way to add some flavours (as well as antioxidants), so you don’t feel that your meals have to be bland or devoid of any flavour.
- Avoid – foodsthat can be hard to digest or that are high in FODMAPs (fermentable oligo-, di-, and mono-saccharides, and polyols) – which are carbohydrates that ferment in the gut and create surplus fluid and create an imbalance in bacteria promoting growth of the unhealthy ones that worsen IBS symptoms. Foods like cauliflower, broccoli, beans, garlic and onions to list a few, can be irritating to the gut for those with IBS but can be substituted with things like garlic oil, spring onion tops and other vegetables with the support of a dietician and the likes of the MONASH food app. Once you feel you have your condition under wraps, and know your food triggers, you may try to add some foods back to your diet slowly to give you some food freedom and avoid the feeling of complete diet restriction.
- Never – think you are alone. IBS networks, online advocates, dieticians and gut charities can help support you and provide information. Knowledge is key when trying to overcome a chronic condition and thinking you have to manage it alone can seem like a long and lonesome battle, so make sure you communicate and connect with people that will help you on your good and bad days.
- Reduce – foods that are oily, spicy or full of artificial sugars as they are known to be typical triggers for those with IBS. It is so much easier to lean towards creature comforts when we feel down, and fried foods can be one of those that help to satisfy that. Try baking, grilling or even air-frying to still get that satisfactory crunch and texture to your food.
- Do – look outside just your diet as other triggers can worsen symptoms. Namely stress and tiredness. Try to maintain a good balance in life that provides sufficient sleep (try and get 6-8 hours daily) regular exercise (15-30 minutes light to moderate exercises daily) and keep hydrated (try kombucha, kefir water and try flavouring your glass of humble water with fruits and herbs and aim for 2-3 litres a day) throughout.
Dr Sunni Patel is a rising BAME millennial chef, gut health influencer and founder of Dish Dash Deets. You can also follow Dr Sunni’s celebrity cookalongs @dishdashdeets
