With up to a third of the UK population estimated to be suffering with Irritable Bowel Syndrome (IBS) at some point in their lives, it can be one of the most frustrating conditions as there is no cure. However, there are ways to curb the symptoms.
Nutritional therapist Natalie Lamb reveals her top six tips for beating IBS the natural way.
There is currently no cure for IBS
Identify what foods you are intolerant to
The most common intolerances are dairy products and grains, especially wheat. If you think you could be intolerant to a specific food group, remove these foods from your diet for several weeks as this could give you an indication if they are causing the problem.
Avoid gassy fruit and vegetables
Onions, garlic, cauliflower, leeks and cabbage all contain fermentable sugar which feeds the bad, pathogenic bacteria and releases gas which can result in uncomfortable bloating. To restore the balance of bacteria in your gut, try taking a multi strain probiotic supplement such as Bio-Kult regularly. When your gut is rebalanced and working optimally, you could slowly start to reintroduce these foods.
Stick to soluble fibre
Soluble fibres such as rolled oats, linseeds, ripe fruits and non-starchy vegetables, e.g. carrots, celery and lettuce, are the easiest types of fibre for IBS sufferers to tolerate, as opposed to bulk forming bran fibre which is a lot harsher on the stomach.
It's important to try and identify the foods causing your discomfort
Peel your vegetables
By peeling vegetables and slow cooking them soups and stews, they become more tolerable as they are easier for the body to break down. Stick to small quantities at a time to ensure you can digest food properly and avoid flare ups.
Avoid alcohol and caffeine
These stimulants can provide real irritation for the gut so it’s best to cut down on these where possible. Opt for natural green tea or other soothing herbal teas as an alternative.
Stay stress-free
Emotional tension of any kind is regularly linked with the worsening of IBS symptoms and the condition is more commonly seen in those prone to stress, worry, anger anxiety, guilt, depression, etc. A great way to ensure you remain stress-free is by finding a relaxation technique that works for you, such as meditation or deep breathing.
For more information head to bio-kult.com
