So if you suffer from IBS (or irritable bowel), one of the biggest questions you always face is: What can you eat? What diet will not aggravate your symptoms? And what foods will really help and heal your stomach?
There are many theories and diet programs that have been proposed for irritable bowel. In this article, I’ll look at the top ones I’ve tried, and then share what has worked for me in my 5 years of first-hand research with this condition.
There are no right or wrong foods
The first biggest myth that I have to debunk at this point is that of the “right foods.” The truth is that there is no good or bad food.
And each digestive system is unique. And each condition is unique. Therefore, what may have worked for others may not work for you. On the other hand, what works for you may not work for others.
In this article, and in the book that you can choose to buy, I’ll share some of the common foods and recipes that are known to work. But the key to finding the right Irritable Bowel diet is to do it with a sense of experimentation. Keep track of your diet and see what works for you and under what conditions.
The other thing is that food is sometimes related to the problem you are facing at the time. For example, if you are experiencing gas right now, it is obviously best to avoid foods that would aggravate it.
Do soluble fibers help digestion?
You may have read in several books that soluble fiber-rich foods taken in small amounts over time can help IBS patients stabilize their digestive systems. Since it is one of the most popular theories out there, I gave it a good chance.
In my case, the soluble fibers did not help much, although they did not hurt me either. I have read about several case studies where long-term use of soluble fibers has helped improve the strength of the digestive system. In my case, they may have helped a bit, but a big difference.
My advice to you is to try soluble fibers; If it hurts, stop within the week. If it helps (or is neutral), continue this as a lifestyle habit. Make soluble fibers a part of 1 or 2 meals a day. Therefore, it may be a safe bet to eat these foods when in doubt:
* Oats / Oat bran
* Dried beans and peas
* Walnuts
* Barley
* Flax seed
* Fruits like oranges and apples.
* Vegetables like carrots
* Psyllium husk
The acid-alkaline balance
Our body has a sensitive balance of acid and acid content. This is known as the pH balance (you probably remember it from 9th grade chemistry). Normally when we lose this balance we end up getting acidity.
The problem is that almost everything we eat is acidic! Most meats, breads, coffee, sodas, and even fruits are acidic … So how can you regain your alkaline balance?
The simplest way is to drink a lot of water. Yes, 2-3 liters of water a day will dilute the acid effect and maintain the normal pH balance. If you want to go one step further, drink alkaline drinks. This includes green tea, barley, wheatgrass, lemon water, mango / watermelon / apple / guava juice, and herbal teas.
Goodbye IBS! book and bonuses, you’ll find a handy alkaline foods cheat sheet that you can print and stick at home. This will remind you to supplement your diet with alkaline foods that constantly balance your pH. (you can find a mini version of that additional report at this URL – [http://goodbyeibs.com/diet] )
Fresh, vegetarian food is the easiest to digest
Has any cooked meat been left out in the dining room for 72 hours? You know what happens to it … it starts, it attracts the growth of a material and you usually throw it away, right?
Well, did you know that red meat takes between 60 and 72 hours to pass through your digestive system? And your stomach is hotter and more humid than any outside environment … imagine what your digestive system has to go through to absorb and process red meat.
White meat takes between 40 and 48 hours to pass. A little better, but can you imagine leaving your grilled chicken in the son for two days?
Cooked vegetables take 24-30 hours to go through.
Raw vegetables take 10-15 hours to pass through the intestines.
And finally, fresh fruits take 2-3 hours to pass through your system and be absorbed.
What does this mean for you? Should you give up all kinds of meat? Should you become a vegetarian?
I don’t know and I won’t tell you how to live your life. But I will tell you that if you increase the amount of fresh food, your stomach will work much easier … and your body will recover more easily.
I have switched to having about 50% of my diet as fresh or lightly steamed food. And I choose fruits and vegetables a lot over meat. If you have to choose meat, fish is the easiest food to digest. All other meats are much more difficult for the stomach to digest (if necessary, chicken comes first and red meat second).
Research has found that when comparing the digestive system of humans with herbivores and carnivores … we have almost everything identical to a herbivore. The acid content in our stomach, the length of the digestive intestine and the role of suliva.
You don’t have to blindly switch to a vegetarian diet, but try adding some fresh fruits and vegetables to your diet. Replace your breakfast with fresh fruit and notice the immediate difference it makes to your overall digestion and energy. After you’ve experienced that lightness and energy, you won’t need any more convincing.
Avoid common trigger foods
If you must blindly follow an instruction in my book, let it be this: Avoid these food categories at all costs. These are proven triggers for IBS symptoms and you should stay away:
* Coffee, tea, and other caffeinated beverages (for your morning shake, try replacing coffee with a little light exercise or fresh fruit)
* Spicy, oily and fried food (hard, but you should stay away from KFC and McDonald’s for a few weeks)
* Dairy products (cheese, butter, sour cream, cream cheese, milk, cream, half and half, ice cream, whipped cream, yogurt, frozen yogurt).
* High-fat foods, high-protein foods, and red meat (your body cannot create the enzymes needed to break down fats)
* Gassy Foods (beans, broccoli, cabbage, onions, Brussels sprouts, and garlic)
How you eat is more important than what you eat
There are some common guidelines that are the foundation of healthy digestion. And you are probably ignoring them right now. Follow these tips and you will see an immediate way the food is processed within you.
First, remember that almost half of digestion occurs in the mouth. Saliva is an extremely powerful digestive enzyme. So when you don’t chew (and just gobble your food), you’re doubling the work for your gut. And your diseased gut will not withstand it. So, chew each bite for at least 30 seconds and eat in peace … anxiety makes IBS worse.
Second, eat only two or three meals a day. If you are eating healthy, natural foods, you do not need more than three small meals a day. It takes a lot of energy from your body to digest food, so if you keep eating, you will spend all of your energy on digestion and will not have time to enjoy that energy for real work. Snacking in between is okay – they help keep meals small and keep your digestive system on a low intensity workout throughout the day.
Third, only small meals. You have to understand the difference between eating for the stomach and eating for the tongue. The body doesn’t need as much to keep going and staying energetic. If you overload it with three to five large meals in a day, of course the engine will break down. Eat two to three small, regular meals and see the difference. Planning your meals makes it easier to stick to the right diet
Here’s something I learn after several years of stumbling. When I started planning my meals the night before … I found that I could decide what to eat early enough to do so.
Also, pretty soon I had fact sheets on what I ate, how I responded … and my own cheat sheet on what to eat and what not to eat. If you buy the Goodbye IBS! book, you will find your own daily diet tracking sheet to use and a 12 week schedule to help you easily learn how to use it. (If you are interested, you can get more information at [http://www.GoodbyeIBS.com/diet] )
Why You Should Follow This Simple Advice
Now that you have read this gigantic article, let me introduce myself. My name is Rachit Dayal and I suffered from IBS for five long years. In the meantime, I had the opportunity to do a lot of dietary experiments on myself.
Initially, my goal was simply to figure out which foods would not trigger my symptoms, but over time I discovered that there were some foods that actually * helped * my condition. And along with various other treatments that I tried over the years, I finally eliminated IBS from my symptom and discovered a diet that allowed me to live my life to the fullest without worrying about a fun tummy.
I wrote a book called “Goodbye IBS!” (You can read more about this at http://www.goodbyeibs.com/book/), and I’m taking parts of that book and posting them on the internet as articles. My hope is that someone who really needs some good advice on IBS can read this article and see an improvement in their symptoms in a matter of hours.
In the last year, I have sold hundreds of copies of my book and got a fantastic response from people applying these simple principles in their lives. Almost everyone who makes an effort finds that their digestion is easier, their symptoms are reduced, and their health improves.
These principles are proven. In fact, they are common sense that seem to be forgotten. If you suffer from the painful irritable bowel conditions, give yourself a chance and heal.
