Today we are going to explore Irritable Bowel Syndrome known as IBS Part Two.
Welcome to the podcast Fibromyalgia Real Solutions with Amanda Love. You are listening to episode 9 I am talking about IBS today because most people with fibromyalgia suffer from IBS. By the way, you can listen to this podcast wherever you are in the world and at any time that you wish. I always include show notes for those with “ brain fog” so you don’t have to take notes.
I do believe that there is a lot of information both good and bad out there about fibromyalgia. As an educator who specializes in this area, I think it is my job to point out to you that beneficial information can be organized in a fashion that will reduce the symptoms of this malady.
My name is Amanda Elise Love and I was diagnosed with fibromyalgia 9 years ago which influenced my decision to enter the field of nutrition and now I am a Registered Holistic Nutritionist who works with those who are suffering from fibromyalgia. Today we are going to continue on Irritable Bowel Syndrome, IBS Part 2
There are millions of Americans who suffer from this condition and also it is very prevalent in those with fibromyalgia .
There are many causes of IBS usually involving some kind of imbalance or disruption in the community of bacteria that can be traced to some combination of antibiotic use , infections,poor diet and stress .
IBS puts the gut into a state of hypersensitivity so removing any foods or beverages that a person is sensitive to can help bring relief .
To obtain this relief from symptoms the place to start is by cutting out caffeine followed by drinks that contain fructose or artificial sweeteners , coffee , soda and juice. This can be really hard for many people so this process needs to be slow by eliminating these things one at a time so you are not overwhelmed . It should be noted that the symptoms of IBS didn’t develop overnight so it is not going to go away in the same manner . These changes might not have to be permanent but it gives the body a temporary solution that gives it a rest from inflammation and symptoms that zap energy giving the body a chance to rebuild . The diet that is most recommended for IBS is the Low- FODMAP Diet which is an acronym . One thing that’s easy to remember about this diet is that all FODMAP foods are some form of carbohydrate. But, keep in mind ,that all FODMAP Carbs are rated low , medium and high.
Since on this diet , foods are categorized as low, medium , or high the idea is to eat mostly low fodmap foods with allowances for the occasional moderate FODMAP foods, but avoiding high FODMAP foods. There is more detail about the low-FODMAP Diet for your information online.
For some people it may be worth the sacrifice to observe the low fodmap diet because it has great success in alleviating symptoms of IBS. such as cramping , bloating ,gas , diarrhea and constipation. However , if a person is experiencing these symptoms not due to food but stress this diet will not be too helpful. The low FODMAP Diet appears to at it’s best during times of flare ups because it gives the gut time to reboot .Generally ,if IBS symptoms are severe it is safest to eat foods that are easy to digest and can be absorbed early in the digestive process. Raw foods are hard on the gut with IBS due to their high fiber content and the amount of work the digestive process must make due to the breaking down of the raw food. The goal is to increase fiber to 30-35 grams a day if tolerated . This should be done very slowly over the course of a few months . Herbal fibers are the most gentle such as marshmallow root and slippery elm. These foods can be purchased as a supplement or made into tea. Other herbal supplements that are helpful chamomile, licorice , and catnip .If you want to follow this diet it is best to do it for about 6 weeks.
Foods to be avoided on this diet include :
Fructose – which is found in fruits , honey , and high fructose corn syrup .
Lactose – which is found in full – fat dairy products like milk , cheese , and ice cream,
Frunctans- which include wheat, rye , onions , garlic , artichokes , ripe bananas ,and cereals ,
Galactans – which are found in beans and legumes ,
And , polyols – which are sweeteners that end in “ol, “ like mannitol , sorbitol , and xylitol. Polyols are also found in stone fruits like cherries , peaches , plums, and avocados.
Now we are going to talk about foods in your diet that are perssable.
Vegetables – Alfalfa,bamboo shoots , bok choy , cucumbers , carrots, celery, corn , kale , lettuce, leafy greens , potatoes , pumpkin , squash, spinach , tomatoes , yams , zucchini
Dairy – Lactose -free dairy and yogurt , small amount of hard cheeses.
Protein – Almonds, beef ,bison , chia seeds, chicken , cold cuts ,duck eggs , fish, flax seeds, lamb ,pecans , pork, shellfish, turkey,venison, walnutes
Grains – Arrowroot, millet , oats , polenta, quinoa,rice , sorghum, tapioca
Fruit – Bananas , blueberries , cantaloupe, grapes , grapefruit , honey dew, kiwi , kumquat, lemon , lime , mandarin oranges , passion fruit, pineapple , rhubarb , raspberries , strawberries , tangerines.
Condiments/ Other – Bone brone , chives , mayonnaise , mustard , olive oil, pepper , salt, spices , vinegars.
In addition there is one suggestion to help IBS symptoms. Turmeric is very helpful, especially in inflammatory conditions.
For supplements listen to episode 8 on IBS Part one . In order to allivenitate the symptoms of IBS a person must consider the following .
The nervous system in your gut has a large impact on your gut bacterial population and those bacteria have a huge impact on your gut nervous system. Both influence the entire autonomic nervous system therefore any ecosystem harmony is key.
This harmony can be restored through stress reduction techniques such as mediation, tai chi, yoga and breathing exercises that calm the nervous system. There is constant communication between the gut and brain and the stomach and gut can be stressed too. Calming practices can help both brains restore balance and harmony in your digestive process. In conclusion, give your body a break from inflammation and give it a chance to reboot by implementing some of these guidelines.
I love sharing these episodes with you and have been SO excited about all the listeners and feedback you’re sending me. Subscribe (which is free on Itunes), share and get all of the people you know who need this support to listen! Did ANYONE thing resonate with you today? If so leave it in the comments – that helps us create even more amazing shows for you! Next week I’m going to be answering your questions. See you next week and thanks for being here. Like, share, and comment. If you want to learn more about my services you go to my website www.amandaeliselove.com for more information or you can email me at firstname.lastname@example.org
Looking forward to talking with you soon for the 10th full episode where I answer your questions.