I.B.S.: Reduce Pain and Improve Digestion the Natural Way (Eat to Beat)

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However, vegetables are very good for your gut flora , and therefore may be good for your IBS. The way to cut through this paradox is to start off by slowly increasing vegetables that are less likely to contribute to gas and bloating. Ideally, you would start with the vegetables on the following list and then slowly broaden the range of vegetables that you eat.

In addition, to choosing your vegetables carefully, you may find that you are better able to tolerate vegetables that have been cooked, rather than eating them raw. Your gut flora will be grateful if, in addition to eating more vegetables, you also ate more leafy greens. These leaves are packed with nutrients and are not likely to cause gut fermentation. How to get them into your diet? If you can tolerate them raw, leafy greens can be added to green smoothies, green juices , or made into a salad.

If however, you are like most people with IBS, you may find that your body is less reactive if the greens are cooked. The easiest way to do this is to saute them with some garlic-infused olive oil. Like vegetables, fruits have some nutrients that are good for your gut flora and therefore should be good for your IBS.

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But as you may have found out the hard way, some fruits are likely to make your IBS symptoms worse. Just don't eat too many in one sitting or within one day or you may overwhelm your body's ability to absorb the sugar in fruit without fermentation and the gassiness that goes along with that!

Nuts are a good source of fiber, protein, and those anti-inflammatory omega-3 fatty acids. Don't be swayed by the old myth that nuts make you fat. Nuts actually tend to make people feel satisfied after a meal or snack and thus less likely to continue snacking. Nuts do contain unsaturated fat—but this is fat that is good for you as it lowers cholesterol.

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It is also thought that this healthy form of fat is good for your gut flora and therefore may be good for your IBS. You can enjoy nuts by the handful or in the form of nut butters. Of all the various types of seeds, chia seeds and flaxseed seem to offer the most benefit for people who have IBS, particularly if you tend more toward the constipated side of things. Both of them are a good source of fiber as well as omega-3 fatty acids. You can sprinkle them on top of salads or oatmeal, or add them to your smoothies. Note: Flaxseed needs to be ground before use.

Vincent Pedre.

Soothing solutions for irritable bowel syndrome

Raw juicing can save your life. Sandra Cabot MD. The Ultimate Detox. The Microbiome Solution. Robynne Chutkan. Healing Foods. Dale Pinnock. Winifred Conkling. The Macrobiotic Path to Total Health. Michio Kushi. Foods that Harm and Foods that Heal. Editors of Reader's Digest. Dana Tebow. The Mystery Gut. Kerryn Phelps. The Complete Book of Nutritional Healing. Deborah Mitchell. Coconut Oil. Ellen Vincent. Jeanne Marie Martin. The Miracle of Bicarbonate of Soda. Penny Stanway. Patrick Holford. Jason S.

What is IBS?

The Everything Candida Diet Book. Jeffrey McCombs. Norton Greenberger. Vegetarian Menus. Julia Maitret. Oregano Oil. Liver Detox Plan. Xandria Williams. The Allergy and Asthma Cure. Fred Pescatore M. Maria Blanco. The Everything Digestive Health Book. Angie Best-Boss. The Liver Healing Diet. Michelle Lai. Raw Nutrition.

Karyn Mitchell. Joe Graedon. The Waterfall Diet. Linda Lazarides. Gastrointestinal Health Third Edition. Steven R. Peikin M.

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Home Remedies Volume 4. Word Chapter. Rudy Silva. Home Remedies Volume 1. Anthony Porto. Potassium and Sodium: Acid Neutralizers. Lean and Hard. Mackie Shilstone. Christine Weil. But because people want help, Brown says it's easy to get sucked into a dangerous cycle of overeating that leads to weight gain.

The fix: While plenty of online sources say home remedies like apple cider vinegar or aloe vera can help, Brown says there's no scientific evidence to support those notions. Instead, he recommends taking an over-the-counter medication, such as Prilosec or Zantac your doctor can help you choose which is best for you , which don't have weight gain as a common side effect. And if you still find yourself overeating, try these fixes to help break the cycle. These uncomfortable sores — also known as duodenal ulcers — usually develop in the lining of the stomach or small intestine, and it's usually because of too much acid production.

And just like with GERD, eating food can improve the painful symptoms — including bloat and constant nausea — because it temporarily coats the ulcer with a protective lining and neutralizes the stomach acid, explains Su Sachar , M. And, to re-state the obvious, if you're eating more frequently, those excess calories can lead to weight gain. The fix: To banish ulcers, see your doctor about the best remedy for you, which might involve an acid-blocking medication — aka an anti-acid — like Prilosec or Zantec, says Sachar.

And stop taking nonsteroidal anti-inflammatory drugs or NSAID pain relievers like ibuprofen or aspirin, as they could cause internal bleeding and be life-threatening to those with ulcers. Instead, opt for acetaminophen, or Tylenol, when you need help with pain management. When you're stopped up, that weighed-down feeling you get could be weight gain. But there's good news: your body isn't actually absorbing more calories, says Brown, so it's not true weight gain so much as it is extra fecal matter, which is what could be adding a few pounds to the scale.

Not to mention that constipation itself doesn't exactly give us the motivation to hit the gym and crush a workout. Rather, it's way more likely that you're feeling sluggish and heavy… and the couch is calling your name. The fix: To stay, err, regular, Brown suggests sticking to a balanced diet of whole foods that have at least 25 to 30 grams of fiber per day, staying well-hydrated try to drink one to two liters of water per day , and exercise regularly. If something doesn't seem quite right, look at these signs for what it could mean, and consider talking with your physician.

Bear with us — this one isn't quite as gross as it sounds. Basically, your bowel contains both good and bad bacteria, and research shows that the good kind plays a crucial role in your overall health by reducing inflammation and keeping your weight in check. The problem occurs when the amount of bacteria increases, or when the type of bacteria gets thrown off-balance. For optimal health, it's best to think of it like a seesaw — best when the good and bad is totally balanced.

When that happens, what's known as small intestinal bacterial overgrowth SIBO can occur, and it can cause weight gain in two ways, says Brown. First, the bacteria could produce methane gas, which "slows down the overall function of the small intestine, allowing the intestinal villi — small, finger-like projections in the lining of your intestine — to absorb more calories per bite," he explains. In other words, the exact opposite of what you want to happen. Second, SIBO can slow down metabolism and affect your insulin and leptin resistance, both of which help regulate hunger and satiety.

As a result, you're likely to crave carbs and probably won't feel full after eating, even if it's a fully satisfying meal, says Sachar.