Are you ready to gain control over this painful, uncomfortable, at times embarrassing disorder – Irritable Bowel Syndrome? With effective natural remedies, you may not harm the intestines and experience more serious health problems.
The uncomfortable symptoms associated with IBS can all be alleviated by following the proper diet and supplementation. Following an IBS diet will help manage and control irritable bowel syndrome.
Acknowledging the fact that each individual with IBS reacts differently to certain foods, here is a list of 7 foods to avoid due to irritable bowel syndrome:
1. Avoid Fried, Fatty & Fast Foods
Examples of deep fried and fast foods are french-fries, chips, hamburgers, pizza, hot dogs, corn dogs, onion rings, fried chicken, anything battered and deep fried, store bought dried bananas, and foods high in saturated fats. Generally recognized as IBS trigger foods, these foods are low in soluble fiber. When consumed excessively, they may considerably stimulate your intestinal tract and cause diarrhea or constipation (both symptoms of IBS) due to high levels of fat from cooking oils used for frying purposes.
Health Tip: Consider baking and poaching as healthier, alternative cooking options for foods that are normally fried. Also,try switching to oils like olive oil or raw virgin coconut oil when cooking foods.
2. Avoid Red Meats
Generally red meats are hard to digest when compared to any other kind of meat, and take longer to make their way through the human body. Ground beef, hamburgers, hot dogs, steaks, roast beef, pastrami, salami, bologna, pepperoni, corned beef, ham, bacon, sausage, and pork chops all fall under foods to avoid due to irritable bowel syndrome.
Health Tip: If you feel you must have red meat for lunch or dinner, consider cutting your portions. For example, instead of having a 10oz steak, have a 6oz steak, with a side of fresh vegetables (as opposed to potatoes and fries) to help invigorate your digestive tract. Instead of having red meat 5 times a week, have it twice a week. Furthermore, consider grilling or stewing the meat to reduce the fat. You can also buy lean meat, where the fat has been removed. Finally, as a healthier alternative, try having fish or lean poultry with a side of vegetables or salad – easier to digest, less of an abdominal discomfort. It is wise to avoid farmed fish, and only consume fish caught in the wild.
3. Avoid Dairy Foods
Dairy is another IBS trigger food. In general, dairy foods lack the fiber needed for healthy digestion. In addition to fat and lactose, dairy contains the proteins whey and casein, which can cause severe digestion problems. Cow’s milk, frozen yogurt, ice cream, sour cream, whipped cream, coffee creamer, half and half, and cheeses, including cottage cheese, can aggravate IBS with constipation or IBS with diarrhea.
Health Tip: Replace cow’s milk with healthy natural substitutes: rice milk, almond milk, raw goat’s milk or hemp milk. If you do insist on drinking cow’s milk, make sure to buy only the non-genetically modified, range-fed, organic raw versions. Even better, talk to your local organic farmer to make sure the cows are treated kindly. As far as cheese goes, Goat’s Cheese is the best for you. Consuming yogurt that is made with probiotics may also help relieve symptoms of Irritable Bowel Syndrome.
4. Avoid Egg Yolks
Egg yolks are high in fat, whereas the whites are gut-friendly and easier to digest. Egg Yolks are another common food to avoid due to irritable bowel syndrome.
5. Avoid Refined Sugars & Sweeteners
In 1957, Dr. William Coda Martin tried to answer the question: When is a food a food and when is it a poison? He classified refined sugar as a poison because it has been depleted of its life forces, vitamins and minerals.” The leftovers consist of pure, refined carbohydrates. The body cannot utilize this refined starch and carbohydrate unless the depleted proteins, vitamins and minerals are present. Aspartame, sorbitol, mannitol, saccharin, sucralose, high fructose corn syrup are all artificial, refined sugars and sweeteners that may cause digestive problems. If you suffer from IBS, it is best to avoid these foods when possible.
Health Tip: As natural alternatives to refined sweeteners and white sugar, consider using Zylitol and organic raw honey. Raw honey is a great, natural alternative to table sugar. Taking organic raw honey is a healthy way to get an energy boost. It contains carbohydrates that supply us with energy and strength. It can boost your endurance and reduce muscle fatigue.
6. Avoid Refined & Processed Foods
Foods containing white flour and white sugar, including but not limited to white bread, bread containing bleached flour, white pasta, white rice, cookies, pastries, cakes, pies, and junk food are high in fat, lack fiber, and can contribute to irritable bowel syndrome.
7. Avoid High Sugar, Caffeinated, Carbonated, Non-Nutritional Fluids
Caffeinated Drinks, coffee, sodas, manufactured fruit juices, and alcohol, are non-nutritional fluids that can all aggravate IBS. These drinks provide no nutritional value, and all dehydrate your body. When the body does not consume enough water, the excrement hardens, leading to constipation.
Health Tip: When choosing to consume coffee or alcohol, be sure to drink plenty of purified water throughout the day. Water will help moisten the intestines so that the bowels will move easily. Also, consider drinking other fluids such as green tea, pomegranate juice, and homemade, organic fruit juice.
Keep Your Bowels on the Move
Avoiding IBS trigger foods, increasing your water intake, exercise, a high fiber diet, and even a probiotic supplement can do a lot to help keep your bowels moving smoothly. Got a tip? Leave a comment and share it with us.
-Dr. Edward F. Group III, DC, ND, DACBN, DABFM
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