Top 3 Foods to Help Irritable Bowel Syndrome and Stomach Issues

Top 3 Foods to Help Irritable Bowel Syndrome and Stomach Issues

Top 3 Foods to Help Irritable Bowel Syndrome and Stomach Issues

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hey guys I’m filming at my house today because I’m afraid to leave the house because my IBS is kicking up okay that may be an exaggeration but I know that a lot of people have faced a similar issue and I’m addressing the elephant in the room so in this video I’m going to talk about IDs and I’m also going to talk about the three foods that I highly recommend you consume to start alleviating some of the painful and disruptive feelings that you might get with the constipation the diarrhea the bloating and the gas associated with IBS now IBS is a cluster of different symptoms as I’ve stated and we’re finding that IBS is much more prevalent in developed countries now generally speaking there’s one big problem and that one big problem is that most clinicians and most people say that the recommendation for IBS is to have a low fodmap diet a low fodmap diet is a diet that basically restricts carbohydrates that are preventable well there’s a big problem with that in a big reason why that may not be the best route for you the foods that you eat in a low fodmap diet draw a lot of water into the colon when you draw a lot of water into the colon you increase your instance of diarrhea not fun but additionally those foods that are in a low fodmap diet don’t have a whole lot of vitamins and minerals so you’re restricted from a lot of good healthy foods last but not least there’s no real conclusive evidence to a fodmap diet or low fodmap diet so let’s get into my shopping list for my three foods to help with irritable bowel syndrome the first one is turmeric good old turmeric root as a spikes put it on your chicken put it on your salad put it in your stir-fry whatever turmeric is amazing and it’s known for anti-inflammatory properties but when it comes to IBS it’s pretty fascinating there was a 2004 study published in the Journal of alternative and complementary medicine that found that those that had IBS saw significant improvement when they consumed turmeric this particular study took 207 individuals and found that two-thirds of them at the end of the study said that they had significantly reduced symptoms of their IBS after consuming turmeric pretty fascinating right then and there so simply adding turmeric to your food or taking a turmeric supplement might be a very quick way possibly by reducing inflammation to be able to feel a lot better when it comes to your IBS the next one you can shop for is peppermint oil you can add this one to your coffee or your tea and it makes a big impact in fact there’s a 2014 study published in the Journal of Gastroenterology that looked at multiple studies that found that peppermint oil was much more powerful compared to placebo when it comes to treating IBS symptoms particularly in upper GI tract so if you have issues with bloating after you eat peppermint oil might be great for you then the last one is sauerkraut i’m always talking about sauerkraut because it contains something called lactobacillus plantarum lactobacillus plantarum is tremendous for restoring your gut biome the unfortunate thing is with IBS constipation diarrhea we end up disrupting our gut biome and because we’re disrupting it it exponentially gets out of control so we need to consciously be taking control and adding good bacteria back in there’s a 2000 study published in the American Journal of Gastroenterology that found that consuming lactobacillus plantarum like the one found in sauerkraut can dramatically improve your symptoms of IBS more than likely being linked again to the reduction in c-reactive protein inflammation caused by a disrupted gut biome so get going get to the grocery store now that you can enjoy your weekend and not be afraid to leave your house I will see you in the next video

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Top 3 Foods to Help Irritable Bowel Syndrome and Stomach Issues

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Top 3 Foods to Help Irritable Bowel Syndrome and Stomach Issues

Top Three Foods for IBS

What is IBS?

IBS is a cluster of symptoms, including cramping, diarrhea, constipation, bloating and gas.

The exact cause of IBS is not understood, leading to difficulties in treatment.
● It does appear that IBS is more common in more developed countries

Likely factors that may lead to IBS include:
● Intestinal microbiota imbalance
● Inflammation
● Intestinal infections
● Serotonin imbalance

One common recommendation is the low FODMAP diet, where one avoids foods that contain fermentable carbohydrates
● It is thought that these foods can lead to increased liquid in the intestine and then to diarrhea, as well as bloating and gas
● Restrictive diet where it is nearly impossible to get sufficient vitamins and minerals
● No conclusive research showing this to help

Different foods may cause symptoms for different people
● Pay attention to personal triggers
● Keeping a food journal can help

If there is no exact science as to what foods to avoid, is there any supporting foods to consume?

Top 3 Foods for IBS

1. Turmeric

Curcumin, the most active component of turmeric, displays the following health benefits:
● Anti-inflammatory properties
● Anti-bacterial properties
● Spasmolytic activities

Case Study

A 2004 study published in the Journal of Alternative and Complementary Medicine found that turmeric extract improved IBS symptoms; the study was not placebo controlled

207 volunteers with IBS were given either one or two tablets of turmeric extract daily for 8 weeks and then reported their symptoms.

A significant reduction in reported pain and symptoms occurred, however there was no difference between the groups. Roughly ⅔ of participants reported a decrease in their symptoms following treatment.

2. Peppermint Oil

Many studies exists showing the potential for improvement of IBS symptoms with peppermint oil

Case Study

A 2014 study published in the Journal of Clinical Gastroenterology reviewed peer reviewed published studies on peppermint oil and IBS symptoms and found peppermint oil more effective than placebo for improvement of both abdominal pain and global IBS symptoms

One possible problem with peppermint oil is an increase in heartburn symptoms, although this side effect occurred less frequently than did improvement of IBS symptoms, so still good for most of those who suffer with IBS.

Probiotics

It is well known that the population of gut bacteria can have an impact on our health

People with IBS usually have gut flora that has changed, so foods that encourage the growth of beneficial bacteria in the gut is likely to help IBS symptoms

Case Study

A 2000 study published in The American Journal of Gastroenterology found an improvement in IBS symptoms

Recruited 60 otherwise healthy patients with IBS and split them into a control group and a test group. The test group received Lactobacillus plantarum daily for 4 weeks.

The test group experienced improved flatulence during the 4 weeks and better GI function when compared to the control group 12 months after the experiment.

Lactobacillus plantarum is the most prevalent bacteria found in sauerkraut, a food made from fermented cabbage.

Other probiotic foods include miso, kimchi, kombucha, yogurt, and coconut kefir

References

1. Herbal medicines for the management of irritable bowel syndrome: a comprehensive review

2. Turmeric extract may improve irritable bowel syndrome symptomology in otherwise healthy adults: a pilot study

3. Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis

4. Irritable bowel syndrome: what helps – and what doesn’t

6. Alteration of intestinal microflora is associated with reduction in abdominal bloating and pain in patients with irritable bowel syndrome
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