With IBS, HOW you eat matters just as much as WHAT you eat...
You're not crazy here. And easy tips and tricks make a world of difference...
Do you feel crazy because sometimes it seems like a certain food will bother your IBS - and sometimes it won't?
You're not crazy.
It's not just what you eat with IBS that counts. It's also how you eat.
Your diet can help or hurt IBS based on how different foods physically affect the gut.
And if you have IBS you’ve probably already learned that the hard way.
But this is where easy tips and tricks can make a world of difference...
1. Your goal with IBS is to keep your gastrocolic reflex stable.
2. Soluble fiber stabilizes your gastrocolic reflex.
3. So eat soluble fiber foods first whenever your stomach is empty.
Eat small portions of food, and eat frequently. The emptier your stomach, the touchier your gastrocolic reflex. If you've gone too long without eating, have a dose of your Tummy Fiber as a stop gap to keep your gut calm.
Don't eat a lot in one sitting. Your gastrocolic reflex reacts in proportion to quantities and calories consumed.
Do eat at a leisurely pace. If you must eat in a hurry, serve yourself half portions. This helps prevent overeating and swallowing air, both of which can trigger IBS problems.
Fats are a powerful gastrocolic reflex trigger. Go low fat, but not fat free.
Insoluble fiber is a strong gastrocolic reflex trigger. Mechanically break down insoluble fiber foods before you even eat them:
1. Peel, skin, chop and cook fruits and vegetables.
2. Puree or mash beans, corn, lentils, peas, and berries.
3. Finely chop nuts, dried fruits, and fresh herbs.
4. Eat leafy green salads - tiny portions, non-fat dressing - after a soluble fiber based meal, not before.
5. Chew thoroughly. This breaks down insoluble fiber foods before you even swallow them, and keeps you from eating too fast.
Drink fresh water consistently throughout the day (not ice cold) - it's essential for bowel function. But - limit the amount of liquids you drink with meals, as this can inhibit digestion.
Tip Takeaway: With IBS, how you eat matters just as much as what you eat. Keep your gastrocolic reflex calm and stable!
Get more help with how to eat for IBS…
You are not alone.
P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone. If you need immediate help please join my private IBS coaching.
XOXO
Heather
Heather Van Vorous
Over 40 years dealing with IBS
Get full help for IBS here