![]() Remember, fibre requires fluid to work effectively in the gut! So make sure to hit your 1.5 litre fluid intake each day. To do this, include five portions (1 portion equals 80g) of fruits and vegetables every day, choose wholegrain carbohydrates over white varieties, and include plant-based proteins such as beans, pulses and lentils, as well as nuts and seeds regularly in your diet. It is recommended to aim for 30g fibre every day. Fibre is what forms the bulk of our poop, feeds our gut bacteria, and helps with gut motility. ![]() This includes water, squash, herbal teas and decaffeinated drinks.ĭietary fibre– It is essential to eat enough fibre in our diets. Aim to drink 1.5 to 2 litres of fluid per day. Fluid helps dietary fibre work in supporting our gut motility, preventing constipation. This also includes takeaways and fast food such as burgers and sausages.įluid – It is vital to stay well-hydrated for many reasons one of which is for digestion. Cut down on rich or fatty foods such as chips, fast foods, pies, battered food, cheese, pizza, creamy sauces and snacks such as crisps, chocolate, cake and biscuits. High-fat foods – Fat takes longer to digest, and therefore sits in the small intestine which can cause feelings of fullness, abdominal bloating and abdominal pain. If you suffer from IBS, reduce your intake of spicy foods. Spicy food – Capsaicin, which is the active component in hot peppers and in spicy food, can increase the speed at which things move through our digestive system, and can cause abdominal pain and burning sensations. 14 units is the equivalent to 6 x 175ml glasses of wine (13% ABV), 5 x pints of cider/beer (4% ABV) or 14 x 25ml shots of spirits. Limit alcohol intake to no more than 14 units per week, with at least two alcohol free days each week. When we drink alcohol, our gut becomes ‘leaky’, making it more sensitive to the foods we’re eating. Aim to reduce intake of caffeine-containing drinks to no more than 400mg caffeine per day (three to four cups of coffee), or 200mg if pregnant.Īlcohol – Alcohol can affect the permeability of our gut. There are decaf versions of all of these, so look out for them if reducing your caffeine intake. Caffeine is found mainly in tea, coffee, cola and energy drinks. Avoid skipping meals as if we miss a meal, we tend to overeat at our next meal and smaller meal sizes may ease symptoms.Ĭaffeine – Caffeine increases the amount of stomach acid we produce and can increase the rate at which things move through our gut, with coffee being shown to rapidly increase this movement. Regular Meals – Eating regularly allows for more equal sized meals throughout the day. There are some simple steps you can take to help manage your symptoms by addressing your overall diet. For example, meditation and yoga have been proven to significantly reduce symptoms of IBS, with one study finding yoga to be as effective as the low FODMAP diet in improving IBS symptoms. Anything you can do to support yourself in respect of well-being, will help to dampen down the stress response making your gut less sensitive. Whilst this does help you cope to a degree, these hormones and signals make your gut a lot more sensitive, especially if there is a prolonged release.įor this reason, if you are experiencing IBS, it is important to consider treatment from two angles. Stress: When the body is under stress, it sends out stress hormones and signals to help you cope. Gender (females are more likely to suffer from IBS than males).There is no single cause of IBS, instead there are several factors which can increase your risk of getting it such as: This explains why most people find their symptoms get worse with poor sleep, stress and after eating and drinking. As a result, this causes an exaggerated response to various things such as fluctuating hormones, food, drinks and some medications. This miscommunication then causes an over-sensitive intestine, known as visceral hypersensitivity. This means there is a miscommunication between the brain, and the trillions of bacteria living inside the gut, known as the gut microbiota. The cause of IBS is still not fully understood but is considered a disorder of the gut-brain axis. Once these tests are completed, and all is okay, a diagnosis of IBS can be confirmed. Your doctor will complete a few simple tests to rule out any other underlying cause for your symptoms such as coeliac disease. IBS is diagnosed by process of elimination and there is a specific diagnostic criteria for IBS, so if you think you might have it, it’s important that you first go speak to your doctor. IBS is a very common condition affecting around one in five adults. Symptoms vary from one individual to another and can be worse for some than others. Irritable Bowel Syndrome (IBS) is a medical term used to describe a collection of gut symptoms.
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