I was suffering IBS for very long time, since my teenage years. I didn't know it was IBS, just recently about month ago, when all my blood tests were negative, and Dr suggested Low Food Map diet and I decided to try it. A bit sceptical, but within a few days my stomach got significantly less bloated, the discomfort of heaviness disappeared, my stool improved, wind disappeared, mood improved and energy increased. After years of suffering I feel great and the hard work pays of.
I am managing it with just with Low Food Map diet, exercise and yoga.
So what is the steps if you are diagnosed with IBS?
Blood and stool tests:
1. Because IBS often goes hand in hand with another metabolic problems and medical conditions, so proper blood and other tests should be made to exclude one of the most common culprits: stomach bug (H Pyroli), higher blood sugar, Hypoglicemia, Thyroid, Colitis, Ulcers, Coeliac desease, Gluten/lactose intolerance, PCOS, Low Iron/anemia, kidney function, bowel cancer, minerals and other vitamin deficiencies, Chronic fatigue syndrome, Chronic prostatitis, Fibromilalgia.
Low FODMAP diet:
2. The internet doesn't offer much informations on Low Food Map diet and the most reliable source is Monash University in Austraia. They have website, videos and App. I did my research based on their latest discovery, discussions and forums with IBS sufferers and of course on myself. Here is a list of IBS friendly food that is monthly updated.
Please have in mind that each of us is unique, especially when it comes to metabolism.
Fruits: Dried coconut (small portion), Lemon, limes, Blueberries, Berries, strawberries (SA), Rhubarb (SA), bananas, cranberries, clementines, grapes (SA), kiwi, mandarines (SA), oranges (SA), passion fruit, papaya,
Carbohydrates: These with low GI index like Buckwheat, Quinoia, chia seeds, Basmati, brown, black, red rice, potatoes, gluten-free pasta, buckwheat noodles, chick peas (SA),
Vegetables: CHives, carrots, lettuce, cucumber (peeled), tomatoes, cherry tomatoes (SA), spinach (well cooked) (SA), ginger, zucchini, green leek (well cooked) (SA), spring onion (green tips only), green beans (well cooked) (SA), peppers, aubergine, squash, bamboo shoots, bean sprouts, corn (SA),courgette, kale, radish,
Snacks: Plain chips (Kettles) (SA), Plain tortillas, (SA), Organic peanut butter (SA), almonds and walnuts (SA), gluten-free cornflakes, banana chips, pumpkin seeds, flaxeeds, flower seeds, lactose and gluten free ice cream, dark chocolade (without milk, inulin, high fructose corn syrup, dried fruit and artificial sweeteners, SA), peanuts (SA), lactose-free cheese, lactose-free yoghurt, hazelnuts, walnuts , pecans (SA), olives, popcorn,
Protein: Chicken without skin, all lean meat without seasonings, fish, eggs, hard cheese (with zero sugars, SA), canned fish, seafood (pure without additives)
Drinks: Green tea , coffee (altrough caffeine can be irritant to some people), black tea (weak), white tea, peppermint tea, herbal tea (weak), rice milk, coconut milk, lactose-free milk, almond milk,
Sugars: Golden syrup, glucose, natural Stevia, brown sugar, white sugar,
Spices/cooking: Coriander, olive oil, sesame oil, sunflower oil, garlic-infused oil, cinnamon, parsley, nutmeg, paprika, seaweed, sesame seeds, white vinegar, black pepper, rosemary, thyme, turmeric, cumin, basil leaves, cocoa powder,
- Start with bigger breakfast, eat small portions 6 times a day, light dinner with veggies, don't overload your stomach. Don't forget to drink water regularly.
Exercise:
3. The same week I started running and exercise my symptoms were 50% reduced. The stricter diet the better energy, easier exercise and bigger improvement. I am running 3 times a week for 45-80 minutes plus 30-60 minutes Cardio kickbox plus 10-20 minutes working out. About 2 hours all together. I am not closed in gym but outside when its sunny and it gives me even more energy.
Tips & Tricks:
4. Pepermint tea, Aloe vera, Ginger, probiotics, digestive enzymes, lemon juice all helping me to reduce symptoms.
Source: http://www.alittlebityummy.com/ibs-fodmap-info/what-are-fodmaps/
http://www.med.monash.edu/cecs/gastro/fodmap/
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