Irritable Bowel Syndrome (IBS) Archives - Granite Peaks Gastroenterology of Utah

How Diet Affects IBS: Tips for Better Digestive Health

Posted on October 9, 2023December 27, 2024 by fuelmarketing

Irritable Bowel Syndrome (IBS) is a common digestive disorder affecting millions of people worldwide. Characterized by symptoms like abdominal pain, bloating, diarrhea, and constipation, IBS can significantly impact quality of life. One effective way to manage these symptoms is through dietary changes. We will delve into how diet influences IBS and provide actionable tips for better digestive health.

The Role of Diet in IBS

Trigger Foods

For many individuals with IBS, foods rich in fats, dairy, and certain types of carbohydrates—known as FODMAPs—can lead to symptoms. Other triggers might include spicy foods, alcohol, and caffeinated beverages. Identifying and eliminating these triggers can significantly improve IBS symptoms.

Foods to Include

A balanced diet for someone with IBS might include lean proteins, low-FODMAP fruits and vegetables, and whole grains. Incorporating foods rich in soluble fiber can also be beneficial in regulating bowel movements.

IBS-Friendly Diet Plans

Several diet plans are specifically tailored for individuals with IBS. These plans generally focus on low-FODMAP foods and include soluble fiber to aid in digestion.

The Low-FODMAP Diet

This diet restricts various types of carbohydrates that are difficult to digest and likely to ferment in the gut, causing gas and discomfort. The elimination phase removes high-FODMAP foods for a few weeks. Reintroduction occurs gradually to gauge tolerance levels.

The Mediterranean Diet

Although not designed for IBS, the Mediterranean diet is often well-tolerated. It emphasizes fruits, vegetables, lean proteins, and healthy fats, while limiting processed foods and sugars that might aggravate IBS symptoms.

Dietary Supplements and Probiotics

Some people find relief from IBS symptoms by incorporating dietary supplements and probiotics into their routine. Fiber supplements can help regulate bowel movements, while probiotics can balance gut flora. However, it’s crucial to consult a healthcare provider for personalized advice, as these supplements can also potentially worsen symptoms in some cases.

Monitoring and Adjustment

Managing IBS through diet can be a process of trial and error. It’s advisable to maintain a food diary to note which foods trigger symptoms and which offer relief. Over time, this can help tailor a dietary plan that minimizes discomfort and improves digestive health.

Dietary changes can have a profound effect on IBS symptoms. By identifying trigger foods and incorporating IBS-friendly diet plans and supplements, individuals can take significant steps toward better digestive health.

Struggling with IBS?

Are you struggling with IBS and need guidance from a medical expert? Reach out to us for a personalized consultation that can set you on the path toward better digestive health.

How to take care of your internal plumbing as you age

Posted on April 28, 2022December 27, 2024 by fuelmarketing

As we age, changes in our body often require change in our diet – not only what we eat, but how we eat it. A registered dietitian discusses some tips to keep your digestive health at its best as you age.

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TIP: Eat your food hot

By Ginger Bailey, RDN CD

Originally posted on 11/24/2020
Updated on 4/28/2022

My kids get very upset when we use the “O” word. According to them, the word “old” is a dirty word and adults are not allowed to refer to themselves as such – especially not their grandparents!

No one likes to think about getting older or to even admit that they are aging. Unfortunately, “Time” cannot be denied and our bodies change as we age. The good news is that if we understand how our body changes and what we can do to support it, we can make age a state of mind more than a state of body. In essence, we can become wiser rather than simply older. (Shh, don’t tell my kids I said the “O” word!)

One of the best ways to keep our bodies fit and active as we age is to take care of our “internal plumbing.” I’m referring, of course, to our digestive system.

As we age, our gut becomes a little less efficient at extracting nutrients from the food we eat. Every vitamin and mineral we eat goes through a complex pathway to convert from food to a form the body can absorb. Some of these pathways are more complex than others. Generally speaking, the more complex the pathway, the sooner we tend to lose the ability to adequately absorb the nutrients we need. So, let’s talk about a few of these nutrients, as well as some things you can do to slow down the aging process and take good care of your internal plumbing.

Vitamin B12

Let’s start with Vitamin B12. This nutrient is an important powerhouse. It’s critical for your body to be able to convert the food you eat into energy. It also has one of the most complex absorption pathways. A low level of B12 is one of the most commonly-found deficiencies in seniors, and can lead to a condition called pernicious anemia. Pernicious anemia can cause significant fatigue, headaches, and paleness.

As people age, they often start feeling more fatigued and just chalk it up to “old age”. In some cases, it may be a nutrient deficiency that can be corrected. This is not the only deficiency that can cause fatigue, but it is one of the more common ones because B12 is difficult to absorb in any case. People that have had bariatric surgery or any surgery involving the stomach or small intestines are at high risk of being B12 deficient.

Fortunately, vitamin B12 levels can be checked. If you are experiencing any of the above symptoms, or are concerned, you can work with your doctor to have your blood levels analyzed and decide on the best support options for your body.

Trace Minerals

Trace minerals include calcium, magnesium, iron, zinc, selenium, copper, phosphorus, potassium, manganese, and a few others. These minerals are responsible for many things, including but not limited to: bone health, nerve conduction, and immune health. Most of these nutrients are absorbed in the first part of your small intestine, but many compete for the same absorption pathways. That can make it difficult for your body to digest all of them equally. For anyone who has had a surgery that altered the anatomy of their GI tract – and this is the case for many people – this can be an issue.

Also, as time goes on, it is common for our bodies to produce fewer digestive enzymes. Digestive enzymes help our bodies break down food and easily absorb nutrients, so this process can become less effective as we age.

There is a very simple solution to this problem. Eat slower! You see, chewing your food more can help with this. The more work your teeth do, the less your stomach has to do. There are also enzymes in your mouth that start breaking down food. So, if you chew your food more thoroughly, there is a higher likelihood that you are going to get more nutrients out of it. If your teeth are not in good condition, or chewing is difficult for some reason, then blending or pureeing food can also be helpful.

Fiber

Most Americans don’t get adequate fiber in their diets. This causes a myriad of problems. Consequences of inadequate fiber intake include:

Higher risk of cancers
More issues with constipation and diarrhea
Poor immune function
Higher cholesterol levels
More GI disturbances
Higher inflammation
Poor blood sugar control

The best sources of fiber are whole grains, vegetables, fruits, and legumes. If you aren’t getting enough fiber in your food, adding a fiber supplement can be helpful.

Age and Appetite

Many people find that their appetite decreases as they get older, often because of a reduced sense of taste. It can be harder to get those appropriate nutrients we just talked about when your appetite decreases and your sense of taste fades. So, what do you do then? Most people resort to dumping extra salt on their food so they can taste it. While that theoretically can work, it is not the best solution for your overall health. Instead, let’s talk about how to spice things up a bit!

(If you are thinking, “um…my digestive tract can’t party like I’m in my twenties anymore,” worry not. There are seasonings and spices that are both safe and healthy for your gut.)

Garlic is a very versatile flavor that is potent and has positive health benefits. Now, garlic can be an issue for some people with severe irritable bowel syndrome. For most people though, garlic is a great way to add a depth of flavor to food and make it more exciting to eat. Garlic pairs nicely with other flavors. It can also help decrease inflammation and support immune function.

Basil is another powerful herb that packs a lot of punch with flavor. It is very gentle on the digestive tract, but strong enough to add flavor to many types of foods. There are many varieties of basil. It is generally easy to grow even year-round inside your home. You can add a little or a lot depending on how much you like.

Rosemary is another one of my flavor rock stars. It tastes great with pork and many vegetables. It can really elevate a dish from “fine” to “delicious.” This one is also gentle on your insides, while allowing your taste buds to dance a bit.

There is one flavor source that requires a bit of caution. Anything containing capsaicin (the source of the heat you feel when you eat a spicy pepper) can be irritating to the digestive tract. While many people enjoy the heat, capsaicin has a higher tendency to cause digestive discomfort. Spices that contain capsaicin include, but are not limited to:

Red pepper flakes
Cajun seasoning
Some taco seasonings
Chipotle/jalapeno peppers

It doesn’t mean you can’t ever use these flavors, but you may want to use them in smaller quantities since they are potent and have the potential to irritate your gut.

Here’s another tip: Eat your food hot!

Warmer foods tend to be more aromatic. Much of our sense of tastes comes from our sense of smell. Foods that have a stronger smell are also usually easier to taste. If you find that tasting your foods is a problem, keeping your sinuses clear will help. Eating a hot sandwich might be easier to taste than if you ate it cold, for example. Or having cooked vegetables rather than raw.

Hopefully a few of these little tricks will help you enjoy your food longer and keep your body working at top notch for as long as possible. And maybe help you avoid feeling the “O” word for as long as possible. Happy eating!

Do you have concerns about your gastroenterological health? Granite Peaks Gastroenterology can help! Click here to request your appointment with one of our gastroenterologists today!

Diet Management for IBS

Posted on June 8, 2020December 27, 2024 by fuelmarketing

How watching what you eat can make your bowels a little less irritable

by Ginger Bailey, Registered Dietitian/Nutritionist

If you have been diagnosed with Irritable Bowel Syndrome (IBS) you know how troublesome, and sometimes debilitating, the symptoms can be. IBS can be difficult to diagnose since symptoms may present differently from person to person. Some may have diarrhea while others struggle more with constipation. For others, nausea and bloating are more severe.

The good news is that better dietary management can often reduce symptoms and improve quality of life. Finding what works for you can be tricky as dietary management varies based on each person and their symptoms. However, there are a few general recommendations that can be helpful.

Keep a food/symptom log. This is the best way to find out which foods trigger your symptoms and which help alleviate them. Because people often don’t eat one food at a time, it can be difficult to pinpoint if there is a particular food that seems to cause issues for you. Make notes about any symptoms that appear within an hour of eating. Over the course of time, it will become easier to find correlations.Also, if your symptoms ever flare up, make note about other things happening at the time. Are you feeling more stress than usual? Did you just have a difficult conversation with someone? Did your schedule change suddenly and unexpectedly? Did you go to a new place? Keeping a log will help you learn more about how your body operates, and by extension, how you can best take care of it.
Limit the amount of processed foods and artificial ingredients you eat. The human body does not deal well with artificial sugars, fats, colors, etc. These foods may also have a negative impact on the microflora of your gut. The balance of bacteria in your GI tract is very important! Eating a lot of processed foods can disrupt that balance and worsen GI issues, in addition to being generally detrimental to your system. Instead, look for foods with ingredients you recognize. You can never go wrong with fresh fruits and vegetables, and whole, unprocessed foods.
Learn what activities help you discharge your stress. While the demands of daily life mean it’s often not possible to eliminate, or even decrease, your stress, there are ways to better manage it. There are ways of discharging stress and other negative feelings.Why is this important? Your gut has tons of nerves in it! Research has found that stress can wreak havoc on the nerves. If we don’t let go of our “emotional baggage that built-up tension can affect the nerves in your GI tract.
Enjoyable activities like exercise, meditation, reading, gardening, hobbies, art, and listening to music are all great ways to help dissipate pent-up energy and frustration.

To manage specific symptoms, try these suggestions:

Constipation

Constipation means stool moves too slowly through the large intestine, resulting in hard, painful bowel movements. To avoid this:

Get adequate amounts of fluid and fiber
Avoid excessive starches (bread, pasta, baked goods)
Talk to with your gastroenterology specialist about probiotics
Eat plenty of fruits and vegetables
Keep a food/symptom diary to log your body’s reaction to different foods.

You can also talk with your gastroenterology specialist about taking probiotics. These can be helpful for maintaining a good balance of healthy bacteria in your intestines. Eating plenty of fiber also helps provide more bulk to help your colon move food along more consistently, but always increase fiber intake gradually. Increased fluid intake is necessary when increasing fiber intake to prevent worsening constipation.

Diarrhea

People with diarrhea have the opposite problem of those with constipation – their stool is moving too quickly. In this case, starchy foods and foods high in soluble fiber tend to help bind extra fluid. For example, oatmeal has quite a bit of soluble fiber. Adding a soluble fiber supplement, like Benefiber®, may also be useful, but as with any fiber, add it to your diet gradually!

Gas

Some foods naturally produce more gas, but the situation is worsened for those with IBS. These foods may include beans, lentils, potatoes, eggs, asparagus, broccoli, Brussels sprouts, cabbage, onions, garlic, lactose (found in milk), soft drinks, artificial sweeteners, and some whole grains. Many of these foods are good for you in other ways, though, so you shouldn’t eliminate them from your diet entirely. Instead, practice moderation and note in your food log if a specific food is giving you trouble.

Wheat can be a common trigger for symptoms. It may be worth eliminating wheat for a period to see if it improves symptoms. Also, suddenly increasing your fiber intake will tend to cause more gas and GI distress. Consuming excess amounts of insoluble fiber in particular can also do this.

Again, gas isn’t an excuse to not eat your vegetables! Just try to avoid eating a lot of gas-producing foods together in one day if you are already struggling excess gas.

Nausea

Personally, this is usually my first indicator that something I ate didn’t agree with me. It typically starts before any of the other symptoms. So, I will immediately make note of anything I ate at that particular meal or snack. (Once again, keep a food/symptom log. It really is a powerful tool!)

If you experience nausea, ginger and mint are both excellent natural remedies. Ginger or mint tea – hot or cold – can also work. There are also ginger mints you can buy from many grocery stores that are helpful for nausea. Fresh ginger also adds a great flavor to meals.

Summary

As a dietitian, I have personally struggled with IBS and I know how challenging it can be. That said, because I listened to my body, I have found ways to keep my symptoms manageable and I feel good most of the time. I have found through my own personal experience, as well as that of my clients, that the most important thing is to listen to the cues your body gives you. Our body knows what it needs – we just don’t always pay attention. Do your best to create a positive environment surrounding eating. When people struggle with GI issues, food often becomes something they don’t even want to think about anymore. If your brain creates negative associations with food, it can make the situation worse. Try to make the experience of eating as positive as possible. Eat with family, listen to uplifting music while you eat, or even eat at a favorite location. Anything you can do to make eating a positive experience can be helpful. After all, good food is truly one of life’s greatest pleasures!

Think of it this way. Imagine it’s a Monday, and all day long you find yourself having to deal with things you’d rather not deal with. You get stuck in traffic, your desk piles up at work, the weather’s awful, and when you get home, you see that no one bothered to clean up the kitchen. You’d probably feel pretty irritable, wouldn’t you?

Your body works the same way. When we subject our GI tract to unhealthy food – or food our body simply doesn’t tolerate well – it reacts exactly the same way we do: It gets irritable. By following the steps above, you can make your gut a lot happier, making you a lot happier in the process.