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Monday, 08 September 2008
Archives 2006 Jan/Feb IBS: What is it?How Do I Live With it!
| IBS: What is it?How Do I Live With it! | | Print | |
| Written by Heather Van Vorous | |
Diet for IBS IBS, or Irritable Bowel Syndrome (also known as spastic colon, and sometimes improperly termed spastic colitis) is the most common chronic health disorder in America. IBS affects more than twice as many women as men. IBS is a physical—not psychological—disorder characterized by lower abdominal pain or discomfort, diarrhea, constipation (or alternating diarrhea & constipation), gas, bloating, and nausea. There is no cure for IBS, which is actually a dysfunction of the nervous system of the gut, but there are many very effective ways of controlling and even eliminating IBS symptoms.How is IBS Diagnosed? It’s important to verify that your symptoms match those of IBS before you accept this diagnosis. IBS is diagnosed in part by the use of the official diagnostic criteria known as the Rome II Guidelines for Irritable Bowel Syndrome. It’s also necessary to exclude the following diseases: Colon cancer - Intestinal parasites Inflammatory bowel diseases Bowel obstructions - Diverticulosis Gallbladder Problems - Food allergies Celiac - Bacterial infections Endometriosis - Ovarian cancer This requires a physical examination, preferably by a board-certified gastroenterologist. There are many ways to successfully manage––and prevent––all IBS symptoms. You can control your IBS, not vice versa. Here are 5 weapons to keep our GI tracts functioning normally and prevent our symptoms. You might need to use just one, a combination, or all of them. The Five Key Strategies to Control IBS 1. Diet (low fat, high soluble fiber, careful with insoluble fiber, avoid triggers) 2. Stress Management (exercise, sleep, yoga) 3. Prescription Medications (anti-spasmodics, anti-depressants, Zelnorm) 4. Alternative Therapies (gut-directed hypno- therapy, acupuncture) 5. Supplements (soluble fiber, herbs such as peppermint and fennel, probiotics) Clinical studies show the most effective treatments for IBS are not drugs. In particular, gut-directed hypnotherapy, enteric coated peppermint oil capsules, and making the dietary distinction between soluble and insoluble fibers can give much higher success rates for symptom reduction and prevention than prescription medications. Eating for IBS Most people with IBS know instinctively that diet plays a direct role in their gut function, and they’re usually desperate to find reliable dietary information. Unfortunately, despite a number of clinical studies on IBS and diet, many of the current trial results have not filtered down from research to doctors with patient practices. As a result, the dietary information given to IBS sufferers is often outdated or likely to trigger symptoms. There are clear dietary guidelines to safe eating for IBS, based on well-established effects certain categories of foods have on the GI tract. The key word is categories–because it isn’t a single food that causes IBS to flare. It’s ANY food high in fat, insoluble fiber, caffeine, coffee (even decaf), carbonation, or alcohol. These food categories can cause violent reactions of the gastrocolic reflex, directly affecting muscles in your colon and can aggravate all IBS symptoms. Eating for IBS means realizing how the same foods can help or hurt both IBS diarrhea AND constipation, as well as bloating, gas, nausea, and abdominal pain. Following the IBS diet means learning how foods can prevent or trigger a spastic colon. These are the keys to managing IBS through diet: The 10 Commandments of Eating for IBS 1. ALWAYS eat soluble fiber first, when your stomach is empty, make soluble fiber foods the largest component of every meal or snack. 2. Minimize fat intake to 25% of your diet. 3. Never eat high fat foods, even in small portions, on an empty stomach or without soluble fiber. 4. Eliminate red meat, dairy, fried foods, egg yolks, coffee, soda pop, & alcohol. This may be a difficult – but neither are IBS attacks. 5. Never eat insoluble fiber on an empty stomach, in large quantities, or without soluble fiber. 6. Eat small portions frequently, and calmly. 7. Practice creative substitution, not deprivation. Use soy/ rice replacements for dairy, two egg whites to replace a whole egg, try low-fat veggie versions of meat products, replace some oil with fruit purees in breads or cakes, use veggie broth instead of oil in sauces, bake with cocoa powder (it’s fat free) instead of solid chocolate. Use herbs, baking extracts, and mild spices generously to heighten flavors. HEATHER VAN VOROUS, founder and president of http://www.HelpForIBS.com, and author of Eating for IBS and The First Year: IBS. IBS Approved: Peppermint Fudge Cake by Heather Van Vorous Sinfully rich with deep dark chocolate, ridiculously easy to make, and completely safe for IBS. A few substitutions (such as applesauce, instead of butter, and cocoa powder, instead of solid chocolate) can make even the most indulgent recipe digestion-friendly. This cake is low fat, dairy free, and utterly delicious. Makes 12 Servings Preheat oven to 325F. Spray a 10 inch bundt pan (or 9 x 5” loaf pan) with cooking oil and set aside. Sift together in large bowl and whisk well: 2 Cups all-purpose white flour 2 Teaspoons baking soda 6 Tablespoons unsweetened cocoa powder such as Hershey’s 1 Tablespoon cornstarch 1 Cup white sugar 1/2 Teaspoon salt Whisk together by hand in medium bowl: 1 3/4 Cup unsweetened applesauce 1/4 Cup canola oil 1 Tablespoon vanilla 1 Tablespoon peppermint extract Add wet ingredients to dry just until blended. Pour into pan. Bake 50-60 min. until a toothpick comes out with moist crumbs. Do not overbake. Cool on rack. Can dust with powdered sugar...or not. Excerpted from Eating for IBS. |
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