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
https://www.ncbi.nlm.nih.gov/pmc/arti...
2. Turmeric extract may improve irritable bowel syndrome symptomology in otherwise healthy adults: a pilot study
https://www.ncbi.nlm.nih.gov/pubmed/1...
3. Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis
https://www.ncbi.nlm.nih.gov/pubmed/2...
4. Irritable bowel syndrome: what helps - and what doesn’t
https://www.ncbi.nlm.nih.gov/pubmedhe...
6. Alteration of intestinal microflora is associated with reduction in abdominal bloating and pain in patients with irritable bowel syndrome
https://www.ncbi.nlm.nih.gov/pubmed/1...
