It's National Gut Awareness Week and it seems many of us could do with a lesson or two in how to look after our insides.
Irritable Bowel Syndrome (IBS) is Britain’s most common digestive complaint, affecting nearly a fifth of the population.
Despite the growing prevalence, the condition is extremely poorly managed: a recent survey of IBS sufferers revealed that over two thirds of sufferers have received no helpful advice from their GP regarding symptom relief and those affected try an average of five new products to relieve their symptoms each month.
Despite this, over 50% are still left battling the embarrassing and debilitating symptoms long-term.
Registered Nutritional Therapist and Chair of BANT (British Association for Applied Nutrition and Nutritional Therapy) Miguel Toribio-Mateas shares his tops tips to help reduce IBS safely and effectively:
It is thought that IBS sufferers experience increased sensitivity to stress and anxiety, making it important to try to reduce the amount of stress in your life.
Regular exercise not only helps you to de-stress but also helps gas pass through the digestive tract more quickly, so you feel better faster.
Mindfulness-based stress reduction techniques have also been found to reduce the severity of symptoms.
Caffeine and alcohol are gastric irritants and act as triggers in some individuals, so are best avoided. Carbonated drinks may also contribute to bloating or cramping.
In contrast, drinking plenty of clear fluids (such as water and herbal teas) can help to ease digestion.
Studies have indicated that IBS patients experience a reduction in beneficial bacteria and higher concentration of pathogenic bacteria in the gut.
Newly published research suggests that a unique ‘live’ liquid bacteria known as Symprove can help re-address the balance, with study results demonstrating that all major IBS symptoms either improve or disappear completely in 60% of participants following 12 weeks of treatment; even in those for whom other probiotics and IBS treatments have failed.
Be mindful of thorough and calm chewing; eating on-the-run or bolting food at your desk can often lead to compromised digestion.
Try putting your knife and fork down between bites and chewing with your mouth closed. This forces you to breathe through your nose, which relaxes and slows you down.
Give your digestive system a break
Large meals can place stress on the digestive system and trigger spasms in the gut. Some find it helpful to break them down into smaller, more frequent meals, whereas other IBS sufferers do better by leaving longer gaps between meals, and experience a reduction in symptoms by giving their system a break.
However, regularity tends to help the digestive system to operate in a steady fashion, particularly when symptoms are severe.
Management plans for IBS are highly individual, but symptoms are often improved by alterations in food intake. Lactose (milk sugar), fructose (fruit sugar) and sorbitol (an artificial sweetener) are common triggers in IBS patients.
In addition wheat, dairy, yeast, coffee, eggs, potatoes and onions can often cause problems.
8 Worst Foods For Digestion
Artificial Sweetener(01 of08)
Open Image ModalChocolate(02 of08)
Open Image ModalHow it affects you: Your sweet tooth may affect more than just your waistline. Caffeine contained in chocolate may trigger heartburn and IBS symptoms in people prone to digestive disorders. What’s more, like coffee, chocolate is also a diuretic, which can result in loose stool or diarrhea.What you can do: If you need to satisfy that craving, choose dark chocolate. “It contains polyphenols that can slow GI function and increase water absorption to prevent diarrhea,” says Palinski-Wade. “Cocoa, which is found in higher amounts in dark chocolate than milk chocolate, is also a good source of fiber, which promotes healthy digestion.” (credit:Grandparents.com)
Processed Foods(03 of08)
Open Image ModalHow they affect you: Beyond upping the risk of Type 2 diabetes and heart disease and leading to weight gain, refined carbohydrates, like white bread, soda, and potato chips, move quickly through the digestive tract and can result in bloating, cramping, and other GI issues.What you can do: If you can’t totally cut out processed foods from your diet, eat them in combination with foods that digest slowly, like lean protein – think chicken breast without the skin – and healthy fat – like an avocado or natural peanut butter, says Palinski-Wade. On top of that, keep portions in check, so those refined carbs don’t outweigh the good food you’re combining them with. (credit:Grandparents.com)
Spicy Food(04 of08)
Open Image ModalHow it affects you: Whether we’re talking hot curry or spicy Buffalo chicken wings, foods that give your taste buds a run for their money can also trigger heartburn, particularly if you eat them close to bedtime.What you can do: "Cooling foods, specifically dairy, can help to calm the burn associated with spicy food in some people," says Palinski-Wade. "Since milk itself can be hard to digest, reach instead for Greek yogurt or Daisy Brand cottage cheese, which contain GI-friendly probiotics to aid digestion while cooling the burn felt from heavy spices." (credit:Grandparents.com)
Fresh Fruit & Veggies(05 of08)
Open Image ModalHow they affect you: Conventional wisdom says that reaching for nature’s bounty in the produce aisle is the best way to stay healthy. And while fresh produce should always be included in a healthy diet, digesting raw fruit and vegetables can be difficult for people with sensitive GI systems. Raw produce has high amounts of insoluble fiber, which move quickly through the intestinal tract and can result in loose stool, diarrhea, gas and bloating.What you can do: Cook your veggies and, whenever possible, your fruit. “Cooking helps to break down some fiber in produce, allowing it to be digested more easily, limiting gas and bloating that can occur when eating raw produce,” says Palinski-Wade. (credit:Grandparents.com)
Greasy Or Fried Foods(06 of08)
Open Image ModalHow they affect you: Food high in saturated fat, like steak (certain cuts, like rib-eye, are fattier than others), French fries, and ice cream, is difficult for the body to digest and can make you feel uncomfortably full and increase the chances of acid reflux, according to Palinski-Wade.If you already suffer from heartburn, fatty food can make it even worse by relaxing the valve that seals off the stomach from the sphincter. The loose valve can cause stomach acid to rise into the esophagus and result in a really unpleasant case of heartburn, says Karen Ansel, nutritionist and dietitian.What you can do: If you’re jonesing for a steak, burger, or other high-fat meal tonight, remember not to combine it with alcohol, which can further irritate your GI tract, says Palinski-Wade. Whenever possible, cook meals in plant-based fats, such as olive oil, which is easier to break down than saturated fat, like butter. (credit:Grandparents.com)
Coffee(07 of08)
Open Image ModalAcidic Foods (08 of08)
Open Image ModalHow they affect you: Even if you have the best intentions, many healthful fruits and vegetables, like oranges, lemons, grapefruit, and tomatoes, may increase your risk for acid reflux and GERD due to their acidity.What you can do: Removing acidic foods from your diet is the best way to reduce your risk for heartburn. However, if you still want to eat these fruits and vegetables every once and awhile, don’t do it on an empty stomach, which can increase irritation and inflammation. (credit:Ballookey Klugeypop/flickr)