Low Fat Breakfast Recipes for IBS

Looking for some breakfast recipes that won’t set off your IBS? The following low-fat versions of breakfast favorites could be just what you are looking for. Meals that are low in fat are usually a good choice for IBS, since higher fat content meals can serve to intensify intestinal contractions. Eggs Florentine If you like to treat yourself to an occasional egg, then this Eggs Florentine recipe will make a nice breakfast or brunch treat. Served on top of an English muffin and drizzled with a creamy, low fat yogurt-based sauce, think of it as a mock Eggs Benedict. Slip in a slice of Canadian bacon or extra-lean ham if you like. Serve with fresh fruit on the side. Ingredients: •1/2 cup plain low fat yogurt •2 tbsp fat-free mayonnaise •1 tsp Dijon mustard •2 whole wheat English muffins, split •1 cup baby spinach leaves •1 tbsp vinegar •Pinch of salt •4 eggs •Freshly ground black pepper •Fresh parsley for garnish Preparation: In a small pan, whisk together yogurt, mayonnaise and mustard. Stir gently on a low heat until warm. Place spinach in a microwavable dish, sprinkle with a little water and microwave for 20-30 seconds until gently wilted. Toast the muffins and place one half on four plates. Spread 1 tbsp of warm sauce on each half muffin, followed by one-fourth of the spinach. Fill a large skillet with 2 inches of water and 1 tbsp vinegar (to help the eggs keep their shape). Add a pinch of salt to the water. Bring water to a boil, then reduce heat to low so that the water is barely simmering. Break each egg gently into a shallow bowl and empty carefully into skillet. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque. Using a slotted spoon, […]
By |January 29th, 2014|IBS|0 Comments

High-fiber/low-fat IBS Diet

Dietary fiber is the collective name for a group of indigestible carbohydrate-based compounds found in plants. They are the materials that give the plant rigidity and structure. The IBS diet is a high fiber/ low fat diet. The role of fiber is crucial in controlling the quality of stool in the colon, while reducing the consumption of fat is both healthful and avoids counteracting the actions of fiber. Fiber is also called roughage or bulk. Two types of fiber are important to human health, insoluble fiber and soluble fiber. Insoluble fiber is fiber that moves through the digestive system essentially unchanged. It is not digested, and it does not provide energy (calories). What fiber does is provide bulk to stool that helps it move through the large intestine. It also traps water, which helps the stool remain soft and easy to eliminate. In people with diarrhea, it can help trap excess water. Studies find that the average American eats only 5-14 grams of fiber daily, but the recommended amounts are much higher. The United States Institute of Medicine (IOM) of the National Academy of Sciences has issued the following daily Recommended Dietary Intakes (RDIs) for fiber. •men age 50 and younger: 38 grams •women age 50 and younger: 25 grams •men age 51 and older: 30 grams •women age 51 and older: 21 grams •children: 5 grams plus at least one gram for every year of age   To follow the IBS diet, individuals should gradually increase their consumption of fiber to meet or exceed the RDI. Foods that are high in insoluble fiber include: •whole grains and foods made of whole grains, such as whole wheat bread and whole wheat pasta, couscous, or bulgur •bran and bran breakfast cereals •brown rice •carrots •cucumbers   Soluble fiber dissolves in water […]
By |January 24th, 2014|IBS|0 Comments

What Causes IBS Attacks?

An irritable bowel syndrome (IBS) attack is a period of extreme gastrointestinal discomfort caused by inadequate digestion. People with irritable bowel syndrome experience pain and discomfort that may be relieved by defecating in some cases, and in other cases may be associated with constipation or diarrhea until the attack passes. There are treatments available to manage IBS and reduce the frequency and severity of attacks, but ultimately, even people in treatment can experience an IBS attack and cannot control when the attack happens and how long it lasts. Irritable bowel syndrome is a type of functional gastrointestinal disorder. Scoping of the intestines, biopsy samples, and other diagnostic screenings reveal nothing physically wrong with the gastrointestinal tract. Instead, there is a problem with the function of the gastrointestinal tract, characterized by irregularities in contractions of the bowel. This causes foods to move more slowly or quickly than they should, causing pain and discomfort until they are eliminated. People can experience an IBS attack in response to trigger foods, stress, medications, exercise, and a wide variety of other events. During an attack, people can feel nauseous and may vomit. Pain levels are typically high and the patient can have an urge to defecate. For some patients, loss of bowel control can occur. Even after defecating, the patient may still feel like the bowels are full. Bloating can add to the discomfort and many patients develop headaches. Sometimes, an IBS attack can cause a patient to engage in self harming behavior like clawing at the abdomen in an attempt to get the pain to stop. Treatment of irritable bowel disease can be approached from several perspectives. Dietary modifications are often recommended to eliminate trigger foods and make attacks less common. […]
By |January 14th, 2014|IBS|0 Comments

Juices to Help With IBS

Constipation is the cause of irregular and infrequent bowel movements that are hard to pass. It is a common cause of painful defecation. But this painful defecation can be stopped by including some citrus juices to your diet. Drinking citrus juices stimulate the colon and other part of the body. Since the colon is less active at night, having citrus juice early in the morning can help in stimulating strong peristaltic action and promote healthy bowel movement. I am going to explain how these juices are effective in treating constipation. Juices for a healthy bowel movement: •Lemon: These are rich in minerals like vitamin C, potassium and bioflavonoid which are very effective cleansing agent for whole body. Fresh lemon juice is rich in citric acid that helps in cleansing your body like no other juice can do. It helps in building healthy enzymes in liver, which help in detoxification of toxins in the blood. It also combines with calcium to form chemical substances in body, which help in removing pancreatic or kidney stones, calcium deposits in body and plaque that has formed around arteries.   If liver pancreas or gall bladder doesn’t work well in the body then it gives rise to problems like constipation. Lemons are effective in improving the digestion. Don’t take lemons if you are allergic to them or if you have ulcers.   Squeeze a lemon into one glass of warm water and drink it first after rising in the morning. Don’t take anything else after that for up to half an hour. •Grapefruit juice: Drinking one glass fresh juice of grapes early in the morning is also considered as effective for treating the problem of constipation. Again wait for about half hour after having juice.   Don’t drink […]
By |January 10th, 2014|IBS|0 Comments

IBS Treatments

If not treated in its early stages, IBS can further impair the quality of life and cause more discomfort. However, it is essential to know that IBS has not been linked with bowel cancer. IBS symptoms can easily be treated in a number of ways. Treatments include; changing your diet and lifestyle, taking medication and psychological treatment. Diet and Lifestyle Changing your diet can have an immense impact on IBS symptoms and provide effective relief. As there is no “one size fits all”, a diet that might work for person “A”, may not work for person “B”. The diet that will work best for you, will depend upon your symptoms and an how you react to different foods. It is therefore a good idea to keep a food diary and record which foods have an affect on your diet, whether positive or negative. This will allow you to identify which foods trigger your IBS or make it worse and avoid them. Fibre It is advisable for people with IBS to change their lifestyle by increasing the amount of fibre in their diet. Fibre can be of two types, soluble and insoluble. Fibre which the body can  digest, is known as soluble fibre and fibre that cannot be digested by the body, is known as insoluble fibre. Below is a short list of foods that are rich in soluble fibre: •root vegetables such as carrots and potatoes •rye •oats •barley •golden linseeds •fruits such as bananas and apples The list below identifies foods that contain insoluble fibre are: •cereals •bran •wholegrain bread •nuts and seeds (except golden linseeds) Cutting down on your intake of insoluble fibre if you have IBS with diarrhoea,  may help in treating your IBS. Avoiding the skin, pith and pips from fruit and vegetables, may also help provide comfort […]
By |December 21st, 2013|IBS|0 Comments

IBS Diet Plan

The following meal plan is an example plan of a healthy low irritant diet which may help relieve symptoms of IBS. Use this to give you an idea of what are healthy nutritious foods to include, but don’t forget to vary your food choices and to drink plenty of water through the day. Remember to check with your doctor before following this plan. Breakfast High fibre cereal (porridge, Shredded Wheat, Weetabix, etc) + skimmed milk and 1-2 slices wholemeal bread with olive oil-based spread 200ml smooth fruit juice Mug weak tea/coffee   Mid-morning 2-3 digestive biscuits Banana Drink   Lunch Sandwich: Wholemeal bread + olive oil-based spread + cheese or slice deli chicken/ham or tuna in low fat natural yoghurt or smoked salmon or cottage cheese / quark with 4-5 rye crispbread / oatcakes Small portion of raw carrot / cucumber Low fat yoghurt Drink water   Mid-afternoon 2-3 oatcakes Peeled apple / pear Mug weak tea/coffee   Evening Meal Chicken breast or white fish or lean meat and basmati rice or wholewheat pasta or jacket potato or sweet potato and large serving of cooked veg   Evening 1-2 slices wholemeal bread, toasted with olive oil-based spread and smooth peanut butter Drink water
By |December 20th, 2013|IBS|0 Comments

IBS and Sleep

Many IBS patients report a connection between the quality of their sleep and their IBS symptoms. Luckily, researchers have listened and turned their attention to the subject. It is hoped that a better understanding of the relationship between sleep and IBS will lead to a deeper insight into the underlying causes of the disorder. From the ongoing research, some preliminary findings have emerged: 1. Morning IBS symptoms appear to be related to the quality of your sleep the night before. The worse you sleep, the worse your symptoms will be. That bad night’s sleep is also likely to affect how you are feeling at the end of the day. 2. Luckily, a bad IBS day does not seem to affect the quality of sleep at night. 3. Differences have been found in neuroendocrine (hormone) levels between patients who suffer from constipation predominant IBS (IBS-C) and those who suffer from diarrhea-predominant IBS (IBS-D). 4. Differences in autonomic nervous system functioning, as measured by heart rate changes, have also been found among the various IBS sub-types. 5. IBS patients may misperceive how bad their night’s sleep really was. Studies that objectively measure sleep quality using polysomnography found discrepancies between patient reports of poor sleep quality and the objective data. 6. Sleep disturbances tend to be more pronounced in IBS patients who also suffer from depression. Taken all together, these findings provide more evidence that IBS is not all in your head.
By |December 12th, 2013|IBS|0 Comments

IBS Diagnosis in Depth

It is important to point out that IBS can never be self-diagnosed, because apart from anything else there are many other conditions which can produce bowel symptoms. These include: •bowel cancer •endometriosis •fibromyalgia •intestinal parasites •inflammatory bowel diseases (IBDs) such as Crohn’s disease and ulcerative colitis •celiac disease. Therefore, make sure that you are diagnosed as having IBS by a medical professional. This is both because something like bowel cancer needs prompt treatment, but also because some of the diseases in the above list can be diagnosed relatively easily and then treated. For example, if the doctors suspect that you have celiac disease they can do a simple blood test which will confirm the diagnosis, and you can then cut out gluten from your diet to prevent the symptoms from recurring. Diagnosis of IBS itself is unfortunately not as simple as having a blood test. In fact there really is no test for IBS, as it is often more a diagnosis of exclusion. What this means is that a doctor may try to rule out things like celiac disease and inflammatory bowel diseases if they suspect that your symptoms do not fit the IBS pattern. If the doctor can find no evidence of one of these conditions you may then be given a diagnosis of IBS. Alternatively, some doctors will diagnose you with IBS without any tests if they have the experience to do so, or if your symptoms seem to be typical of IBS. To help doctors in their diagnosis, something called the Rome criteria was developed. This consists of a list of common IBS symptoms, and also so-called ‘red flag’ symptoms which are not indicative of IBS and suggest that you may have another medical condition which needs investigating. The Rome criteria are […]
By |December 4th, 2013|IBS|0 Comments

IBS Diet Plans

Irritable bowel syndrome, or IBS, is a chronic condition affecting the large intestine. Food either moves too slowly or too quickly through the intestines, and although it doesn’t cause damage, it does cause discomfort. You can learn to manage this condition, thus controlling the severity of your symptoms, by making changes to your diet. Just as no two people are alike, no two diets are alike, either. Recognizing IBS Before you can treat IBS, you must recognize its symptoms and receive a diagnosis. FamilyDoctor.org explains that in the early stages, your symptoms may indicate another problem. Symptoms include abdominal pain that occurs at least 12 weeks of the year with at least two of the following three characteristics: relief with a bowel movement, a change in the frequency of your bowel movements or a change in the shape or appearance of the stool. For a diagnosis of IBS, you must also have other symptoms such as an uncontrollable urge to have a bowel movement, mucus in your stool, bloating, or difficulty or inability to have a bowel movement, explains the National Digestive Diseases Information Clearinghouse. Signs that your IBS is becoming worse include the appearance of symptoms following a large meal, after consuming caffeinated beverages, dairy products including chocolate milk, wheat or rye, and alcohol. Food Diary You cannot plan your meals until you know what foods trigger or worsen your symptoms. Keep a food diary for one or two weeks. Write down the foods you eat and any symptoms of IBS that follow. Watch for a pattern to develop; if you notice a specific food or foods intensifies the severity of condition, eliminate it from your diet, but only do so if it causes problems more than […]
By |November 27th, 2013|IBS|0 Comments

IBS and Exercise

It’s widely known that regular exercise is beneficial for most people no matter what their age, sex or body type. Most sufferers of IBS will benefit to a lesser or greater degree, with exercise. Even gentle exercise like Yoga or stretching can work the muscles of the bowel which can then help them to return to a pattern of normal contractions; which is beneficial to sufferers of constipation. It is generally agreed that stress and depression is a key trigger of irritable bowel symptoms, and exercise has been proven to improve general mood through the release of a chemical in the brain called endorphins. These act like a kind of natural painkiller; a must for serious IBS sufferers. This also means that physically active people tend to feel better about themselves which in turn means that their stress levels can be lower. In fact, regular fitness workouts are an essential part of any stress management program. Keeping physically active can also prevent major illnesses such as heart disease and help keep the body healthy and working correctly. Exercise generally makes your body stronger. No matter what disease or disorder you might be suffering from, it is usually a good idea to be on a regular exercise program of some kind. Exercise helps boost your immune system, making diseases and disorders less likely to occur. IBS and Exercise; get advice from a professional Obviously, every individual is different and care should be taken before engaging in any kind of rigorous new exercise regime. Your GP will be able to advise you about whether exercise is suitable for you and can suggest the correct form of exercise that would be most beneficial to your health. But as a general rule of thumb, it’s […]
By |November 26th, 2013|IBS|0 Comments