(1)How long does it take for my stomach to get empty to be able to take a Peppermint capsule...How can you take a second dose on a empty stomach when it takes 5 or more hours for stomach to empty. (2) I use to be able to eat onions and bread and most anything except spicy ,hot peppers or caffeine, but something changed i don't understand things are brothering me that before did not cause me problems...I'm so confused by IBS i have your books and ordered 10 others to try to learn and understand, because i was having bad stomach pain and constipation. I've been in hospitals and seen doctors. The Medicines they want to give me make me feel strange...I'm trying to treat it naturally...Heather i know you talk to many people and help thousands, but can you Please help me...I'm lost!!
Hi Charles - hang in there! The rule for an empty stomach is one hour before, or two hours after, you eat. So take a pep cap last thing at night before bed, first thing in the am when you wake up and have breakfast an hour later. Or have before meals, one hour before them, which is normally at least two hours after your last meal.
IBS is chronic but intermittent, comes and goes, and things can change with time as well. If you are in a rough patch you won't have the dietary flexibility you might have when things are stable. That is ok, adapt as you go, you will get stable again.
Hi Judith - straight monk fruit should be safe for IBS, the allulose might not be, could cause gas, bloating, cramps. You can get monk fruit alone, or use pure stevia with nothing added.
Thanks Heather, I really hoped it was over by some miracle. Out to dinner Saturday had a side of plain broccoli, but I forgot about salt, big mistake :) !!!
Hi Nanci - black seed liquid is an oil, and all fats are GI stimulants, so don't have this in large quantities or on an empty stomach. But adding a spoonful to a safe soluble fiber food like cream of rice cereal, instant oatmeal, cooked rice, a banana smoothie, etc. should be just fine.
Do enzymes help with IBS D? I have a 30 day trip to Morocco coming up. Am worried about flares if i try to eat local meals like stews and soups with many ingredients.
Both of these will head off diarrhea, cramps, urgency. Morocco should have great local peppermint tea, order that everywhere you go, it really calms the gut and is antispasmodic, get it brewed strong.
And pack a bottle of Imodium and Pepto Bismol in your suitcase just so you have a safety net.
Make sure you get safe soluble fiber foundation foods to your Moroccan meals - rice, flatbreads, cooked root veggies or squash. Try to avoid anything high fat.
Oatmeal seems to be a good safe breakfast. I am hearing steel cut oats are a healthier choice than the regular oats. I am wondering if they are safe for IBS since the texture is more grainy.
As long as I’m eating salad it’s working well or just Iberia, which I have to look up. It just surprised me. I’m just wondering if anyone taking or took metformin had diahrrea problem?
Since using the temporary powdery tummy fiber my constipation has turned into mushy stools and difficult to pass. Lots of gas, too. I was stable on the regular granulation. I use 4 Tbsp each day. Is 1 Tbsp of the powdery equal to 1Tbsp of the regular granulation. I have changed nothing else diet wise. Any thoughts?
Hi Heather, I was diagnosed with IBS 13 years ago. I have been bloated everyday and some level of pain for past 13 years. My symptoms are with me everyday all day. I have done every test you can think of so my diagnosis is IBS-C. Is it normal for me to be bloated with severe pressure all day everyday for someone who has IBS? I know my biggest problem was not eating soluable foods because they were labeled as unhealthy catbs so I haven’t eaten carbs in years. My question is, once I start eating soluable foods first? How long before I get relief? I am also wondering if this is a slippery slope to weight gain. I appreciate your feedback
Hi Tammy - I'm so sorry you're going through all of this, please hang in there. Did they rule out SIBO? That can really cause constant bloating. But bloating is often tied to constipation, so if you have chronic severe constipation that could definitely cause constant bloating.
You'll likely need to add in a soluble fiber supplement in addition to foods - constipation can take up to an extra 20-30 grams of soluble fiber on top of dietary fiber. But you have to get there slowly and steadily - see #1 here https://www.helpforibs.com/news/5-constipation-frustrations.asp
Are you using laxatives? You might have to as a stopgap, but you can also make a gradual transition off of them. Laxatives often cause bloating (and gas, and cramps) so if that applies see here https://www.helpforibs.com/news/getting-off-laxatives.asp
Soluble fiber foods are not unhealthy carbs. All of your plant foods are good for your gut and the rest of your body, and carbs (and proteins) are less than half as calorie dense as fats. They won't cause weight gain. Soluble fiber in and of itself actually helps regulate glycemic levels, so it's helpful for diabetes.
But you need a foundation of soluble fiber foods so you can carefullllly add in as much, and as many, of the insoluble fiber foods. Soluble fiber is a motility regulator, insoluble fiber is a bowel stimulant. So it's a balance - you need to keep your gut calm and stable with soluble fiber, but use insoluble fiber to help speed up motility and resolve constipation. Get your foundation with the green light foods https://www.helpforibs.com/diet/fiber3.asp and then add in the yellow light foods https://www.helpforibs.com/diet/fiber2.asp
Easiest way to do that, especially when you're in a rough patch like now, is with the blender - think fruit smoothies, veggie soups and sauces, etc. That will let you get a lot of insoluble fiber, but safely. And still make the base of things your soluble fiber safe foods.
I’ve recently gone from IBS D to IBS C. The new C which has just started seems to have its own dislikes. I can’t believe the constipation. I’ve just changed some meds and will have to talk to dr’s. Thank you for all the information you all share.
Hi Pat - definitely check with your doc and your pharmacist about those meds, constipation is a super common side effect. If you use a soluble fiber supplement will probably have to graduallllly work up that dose, constipation takes a much higher end of the range than diarrhea.
Is Gluten safe or not? I truly hear things and don't know what to believe? I feel like after I tried non gluten-free pasta I had stomach pain, or is it all in my head cause I think I should? Even following the Fodmap diet I have issues in my stomach and ibs. What gives? Help anyone please
I've had IBS nearly my entire life. It's a constant effort to adjust life to flareups, etc. Have you ever heard of IBS patients getting dizzy or have a sensation of lightheadedness before needing to defecate? It doesn't happen every time, but when it does, it's unsettling. It passes fairly quickly, but it's still upsetting. Blood pressure is normal, so it has to be caused by another factor, which made me wonder if it might have something to do with the vagus nerve. Thank you, Linda
The IBS newsletter for today 10/14 mentions Ondansetron - I was prescribed that drug and found the side effects were not worth taking it -- Weakness, Chills and Tiredness. I put it on my Allergy List. At the same time, I was also prescribed by the Gastro Nurse Practitioner - Promethazine which causes Nightmares, headaches, dizziness, restlessness and confusion according to the "Side Effects" listed for the drug. This also was put on my allergy list which I ALWAYS carry to each and every doctor appointment- never want to take them.
I have been going to a Naturopathic doctor for over 3 months now (which is all an "out of pocket expense" - no insurance coverage) but the Naturopath has helped me more in that 3 month time than the Gastro -NP did in going to her every 3 months for 2 years. My personal opinion is "if you haven't experienced an IBS attack - you have NO idea of how sick we can be". Because of the IBS, many friends have commented on all the weight I had lost which isn't a good thing.
I continue to follow Heather and her IBS NewsLetter and her Cheat Sheet, religiously which I feel "both Heather and the Newsletter and Cheat Sheet" have been a huge blessing. I save each and every communication she sends out. I have her books and follow her recipes. I have several friends with IBS and have passed on the information for them to access all of Heather's valuable information. I even have a copy of the Cheat Sheet taped to the inside door of one of my kitchen cabinets! And have a picture of the Cheat Sheet on my Phone! I know I'll suffer if I eat the wrong food - It's just not worth getting sick!! And I've learned to eat Plant Based food - it's not as good but it's not good to be hungry or to have an empty stomach. And eating out is a REAL CHALLENGE! But doable!
I'm still struggling with Dairy and eggs - but one day I will be brave and try a little. I'm just not there yet!
Thanks so much Sondra! And I'm so sorry you had such side effects from the meds. I try to avoid all the rx meds that I can for the same reasons.
And see how you do with just egg whites, no yolks - that's usually really tolerable. For a scramble or omelette you can use one whole egg and 3-4 egg whites, that will really drop the fat but still give you an "eggy' flavor. Fry in some type of non stick pan with a little spray oil.
I love all the things question your book recipes has onion and garlic in the receipe love the Acadia fiber have not stated it but still trying to figure out what to eat
Hi Juliet - lots of IBS folks can handle onion and garlic if it's cooked (to break down the insoluble fiber and off gas the sulfur) and added to a safe soluble fiber food foundation. If FODMAPS are an issue you can use a bit of oil-infused with garlic or onions - FODMAPS are water soluble, not oil soluble. But make sure you actually have a FODMAP intolerance to the fructans in onions/garlic, as the FODMAP diet is not a blanket exclusion diet. It must be custom tailored to you, to find your specific FODMAP intolerances - if any. About 1/3 of people with IBS don't have any FODMAP intolerances, so that's a useless diet for them and just unnecessarily restricts foods, and you don't want that. So onions/garlic might be an IBS trigger for you, but that's not automatically the case.
Hi Heather, Joan Dahlen of christianibskitchen.com here. I love what you said about cumin. Who knew? I have always loved the flavor but used it in only a few dishes. Now I plan to use it more. Is already ground cumin from the grocery store ok to use? I don't really have access to cumin seeds or a grinder. Btw I love your email quick notes. Keep sending them. I never once thought about what is in the broth of a restaurant soup. Yesterday I ate out and had their homemade Italian wedding soup. Of course it was delicious, but it was not fun later on in the day when the loo was calling. Thank you for that bit of advice. I plan to heed it and pass it on to my cousin. We both have had IBS since childhood.
(1)How long does it take for my stomach to get empty to be able to take a Peppermint capsule...How can you take a second dose on a empty stomach when it takes 5 or more hours for stomach to empty. (2) I use to be able to eat onions and bread and most anything except spicy ,hot peppers or caffeine, but something changed i don't understand things are brothering me that before did not cause me problems...I'm so confused by IBS i have your books and ordered 10 others to try to learn and understand, because i was having bad stomach pain and constipation. I've been in hospitals and seen doctors. The Medicines they want to give me make me feel strange...I'm trying to treat it naturally...Heather i know you talk to many people and help thousands, but can you Please help me...I'm lost!!
Hi Charles - hang in there! The rule for an empty stomach is one hour before, or two hours after, you eat. So take a pep cap last thing at night before bed, first thing in the am when you wake up and have breakfast an hour later. Or have before meals, one hour before them, which is normally at least two hours after your last meal.
IBS is chronic but intermittent, comes and goes, and things can change with time as well. If you are in a rough patch you won't have the dietary flexibility you might have when things are stable. That is ok, adapt as you go, you will get stable again.
See here for diet cheat sheet https://www.helpforibs.com/diet/heathersibsdietcheatsheet.pdf and here for constipation help https://www.helpforibs.com/footer/constipation.asp
Keep me posted.
XOXO
Heather
Is monk fruit with allulose an ok sweetener for IBS?
Hi Judith - straight monk fruit should be safe for IBS, the allulose might not be, could cause gas, bloating, cramps. You can get monk fruit alone, or use pure stevia with nothing added.
XOXO
Heather
Thank you this will help a lot.
Thanks Heather, I really hoped it was over by some miracle. Out to dinner Saturday had a side of plain broccoli, but I forgot about salt, big mistake :) !!!
Heather can people with IBS take Black Seed liquid?
Hi Nanci - black seed liquid is an oil, and all fats are GI stimulants, so don't have this in large quantities or on an empty stomach. But adding a spoonful to a safe soluble fiber food like cream of rice cereal, instant oatmeal, cooked rice, a banana smoothie, etc. should be just fine.
XOXO
Heather
Do enzymes help with IBS D? I have a 30 day trip to Morocco coming up. Am worried about flares if i try to eat local meals like stews and soups with many ingredients.
Hi - enzymes can't hurt, might help. But to head off diarrhea it would be better to use your travel packets of tummy fiber or other soluble fiber supplement with your meals - https://www.heatherstummycare.com/p/suplmts_acacia_travpack/tummy-fiber-organic-acacia-senegal-travel-stick-packs-2-boxes/
And take your tummy tamers or other peppermint oil capsules last thing at night, first thing in the am, an hour before meals https://www.heatherstummycare.com/p/suplmts_pmintcaps_single/enteric-peppermint-oil-capsules-for-ibs-heathers-tummy-tamers/
Both of these will head off diarrhea, cramps, urgency. Morocco should have great local peppermint tea, order that everywhere you go, it really calms the gut and is antispasmodic, get it brewed strong.
And pack a bottle of Imodium and Pepto Bismol in your suitcase just so you have a safety net.
Make sure you get safe soluble fiber foundation foods to your Moroccan meals - rice, flatbreads, cooked root veggies or squash. Try to avoid anything high fat.
Have a wonderful trip!!
XOXO
Heather
Oatmeal seems to be a good safe breakfast. I am hearing steel cut oats are a healthier choice than the regular oats. I am wondering if they are safe for IBS since the texture is more grainy.
Hi Ann - I just did a newsletter about this! See right here https://heathervanvorous.substack.com/p/ibs-coaching-with-carol-oatmeal-showdown?utm_source=publication-search
Thank you Heather! That was very helpful and interesting information.
As long as I’m eating salad it’s working well or just Iberia, which I have to look up. It just surprised me. I’m just wondering if anyone taking or took metformin had diahrrea problem?
Hi Pat -metformin can cause all kinds of gut upsets, including diarrhea, that is very common.
XOXO
Heather
Sorry looks like my fingers got messed up above lberiania is FIBER
Hi Heather
Since using the temporary powdery tummy fiber my constipation has turned into mushy stools and difficult to pass. Lots of gas, too. I was stable on the regular granulation. I use 4 Tbsp each day. Is 1 Tbsp of the powdery equal to 1Tbsp of the regular granulation. I have changed nothing else diet wise. Any thoughts?
Loretta
Hi Loretta - let me address this in the email you sent so I can give you info.
XOXO
Heather
Thank you Heather. I’m feeling miserable and look forward to your reply.
Loretta
And keep me posted in email, let me know if info doesn't work and you still need help, I'll fix it.
Hi Heather, I was diagnosed with IBS 13 years ago. I have been bloated everyday and some level of pain for past 13 years. My symptoms are with me everyday all day. I have done every test you can think of so my diagnosis is IBS-C. Is it normal for me to be bloated with severe pressure all day everyday for someone who has IBS? I know my biggest problem was not eating soluable foods because they were labeled as unhealthy catbs so I haven’t eaten carbs in years. My question is, once I start eating soluable foods first? How long before I get relief? I am also wondering if this is a slippery slope to weight gain. I appreciate your feedback
Tammy
Hi Tammy - I'm so sorry you're going through all of this, please hang in there. Did they rule out SIBO? That can really cause constant bloating. But bloating is often tied to constipation, so if you have chronic severe constipation that could definitely cause constant bloating.
You'll likely need to add in a soluble fiber supplement in addition to foods - constipation can take up to an extra 20-30 grams of soluble fiber on top of dietary fiber. But you have to get there slowly and steadily - see #1 here https://www.helpforibs.com/news/5-constipation-frustrations.asp
Are you using laxatives? You might have to as a stopgap, but you can also make a gradual transition off of them. Laxatives often cause bloating (and gas, and cramps) so if that applies see here https://www.helpforibs.com/news/getting-off-laxatives.asp
Soluble fiber foods are not unhealthy carbs. All of your plant foods are good for your gut and the rest of your body, and carbs (and proteins) are less than half as calorie dense as fats. They won't cause weight gain. Soluble fiber in and of itself actually helps regulate glycemic levels, so it's helpful for diabetes.
But you need a foundation of soluble fiber foods so you can carefullllly add in as much, and as many, of the insoluble fiber foods. Soluble fiber is a motility regulator, insoluble fiber is a bowel stimulant. So it's a balance - you need to keep your gut calm and stable with soluble fiber, but use insoluble fiber to help speed up motility and resolve constipation. Get your foundation with the green light foods https://www.helpforibs.com/diet/fiber3.asp and then add in the yellow light foods https://www.helpforibs.com/diet/fiber2.asp
Easiest way to do that, especially when you're in a rough patch like now, is with the blender - think fruit smoothies, veggie soups and sauces, etc. That will let you get a lot of insoluble fiber, but safely. And still make the base of things your soluble fiber safe foods.
Constipation takes some time to resolve, I'm so sorry I wish that wasn't the case. But you should see improvements as you go, and especially as you work up your soluble fiber supplement, constipation should truly resolve. More details on the video down this page https://www.heatherstummycare.com/p/suplmts_acacia_travpack/tummy-fiber-organic-acacia-senegal-travel-stick-packs-2-boxes/
But bloating can be helped more quickly - go to super strong fennel tummy tea, brew it dark, drink as often and as much as you wish. That can give fast relief, and no downsides - see video down page here https://www.heatherstummycare.com/p/teas_fennel-can-bags/fennel-tummy-teabags-can/
And then more help for bloating here https://www.helpforibs.com/footer/bloating.asp - lots of really helpful links on that page.
Keep me posted!!
XXOO
Heather
I’ve recently gone from IBS D to IBS C. The new C which has just started seems to have its own dislikes. I can’t believe the constipation. I’ve just changed some meds and will have to talk to dr’s. Thank you for all the information you all share.
Hi Pat - definitely check with your doc and your pharmacist about those meds, constipation is a super common side effect. If you use a soluble fiber supplement will probably have to graduallllly work up that dose, constipation takes a much higher end of the range than diarrhea.
XXOO
Heather
Is Gluten safe or not? I truly hear things and don't know what to believe? I feel like after I tried non gluten-free pasta I had stomach pain, or is it all in my head cause I think I should? Even following the Fodmap diet I have issues in my stomach and ibs. What gives? Help anyone please
Dear Heather,
I've had IBS nearly my entire life. It's a constant effort to adjust life to flareups, etc. Have you ever heard of IBS patients getting dizzy or have a sensation of lightheadedness before needing to defecate? It doesn't happen every time, but when it does, it's unsettling. It passes fairly quickly, but it's still upsetting. Blood pressure is normal, so it has to be caused by another factor, which made me wonder if it might have something to do with the vagus nerve. Thank you, Linda
Yep, it's the vagus nerve, you're not the only one, see here https://heathervanvorous.substack.com/p/ibs-fast-fact-attacks-can-cause-hot
The IBS newsletter for today 10/14 mentions Ondansetron - I was prescribed that drug and found the side effects were not worth taking it -- Weakness, Chills and Tiredness. I put it on my Allergy List. At the same time, I was also prescribed by the Gastro Nurse Practitioner - Promethazine which causes Nightmares, headaches, dizziness, restlessness and confusion according to the "Side Effects" listed for the drug. This also was put on my allergy list which I ALWAYS carry to each and every doctor appointment- never want to take them.
I have been going to a Naturopathic doctor for over 3 months now (which is all an "out of pocket expense" - no insurance coverage) but the Naturopath has helped me more in that 3 month time than the Gastro -NP did in going to her every 3 months for 2 years. My personal opinion is "if you haven't experienced an IBS attack - you have NO idea of how sick we can be". Because of the IBS, many friends have commented on all the weight I had lost which isn't a good thing.
I continue to follow Heather and her IBS NewsLetter and her Cheat Sheet, religiously which I feel "both Heather and the Newsletter and Cheat Sheet" have been a huge blessing. I save each and every communication she sends out. I have her books and follow her recipes. I have several friends with IBS and have passed on the information for them to access all of Heather's valuable information. I even have a copy of the Cheat Sheet taped to the inside door of one of my kitchen cabinets! And have a picture of the Cheat Sheet on my Phone! I know I'll suffer if I eat the wrong food - It's just not worth getting sick!! And I've learned to eat Plant Based food - it's not as good but it's not good to be hungry or to have an empty stomach. And eating out is a REAL CHALLENGE! But doable!
I'm still struggling with Dairy and eggs - but one day I will be brave and try a little. I'm just not there yet!
SLS
Thanks so much Sondra! And I'm so sorry you had such side effects from the meds. I try to avoid all the rx meds that I can for the same reasons.
And see how you do with just egg whites, no yolks - that's usually really tolerable. For a scramble or omelette you can use one whole egg and 3-4 egg whites, that will really drop the fat but still give you an "eggy' flavor. Fry in some type of non stick pan with a little spray oil.
XOXO
Heather
I love all the things question your book recipes has onion and garlic in the receipe love the Acadia fiber have not stated it but still trying to figure out what to eat
Hi Juliet - lots of IBS folks can handle onion and garlic if it's cooked (to break down the insoluble fiber and off gas the sulfur) and added to a safe soluble fiber food foundation. If FODMAPS are an issue you can use a bit of oil-infused with garlic or onions - FODMAPS are water soluble, not oil soluble. But make sure you actually have a FODMAP intolerance to the fructans in onions/garlic, as the FODMAP diet is not a blanket exclusion diet. It must be custom tailored to you, to find your specific FODMAP intolerances - if any. About 1/3 of people with IBS don't have any FODMAP intolerances, so that's a useless diet for them and just unnecessarily restricts foods, and you don't want that. So onions/garlic might be an IBS trigger for you, but that's not automatically the case.
XOXO
Heather
Hi Heather, Joan Dahlen of christianibskitchen.com here. I love what you said about cumin. Who knew? I have always loved the flavor but used it in only a few dishes. Now I plan to use it more. Is already ground cumin from the grocery store ok to use? I don't really have access to cumin seeds or a grinder. Btw I love your email quick notes. Keep sending them. I never once thought about what is in the broth of a restaurant soup. Yesterday I ate out and had their homemade Italian wedding soup. Of course it was delicious, but it was not fun later on in the day when the loo was calling. Thank you for that bit of advice. I plan to heed it and pass it on to my cousin. We both have had IBS since childhood.
694799
Hi Joan! Grocery store cumin is just fine, buy it already ground, no need to grind it yourself. Wedding soup is a tough one - sorry that got you. :(
XOXOX
Heather