Irritable Bowel Syndrome (IBS) management

An area of special interest to us here at Health Renewed.
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​Irritable bowel syndrome (IBS) is a chronic condition that affects the large intestine (colon). It is characterized by recurring abdominal pain or discomfort, changes in bowel movements (diarrhea, constipation, or both), and bloating or gas. The symptoms of IBS can be mild to severe and can vary from person to person. They may come and go over time, and can be triggered by certain foods, stress, or hormonal changes.

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The exact cause of IBS is unknown, but it is thought to be a combination of factors, including:

• Abnormal gut motility (movement of food through the digestive system)
• Increased sensitivity of the nerves in the gut
• Psychological factors, such as stress and anxiety
• Food intolerances or allergies

Although IBS is not classed as a serious condition by the medical profession, it can be very disruptive to daily life. The symptoms can be embarrassing and uncomfortable, and they can make it difficult to work, socialise, and enjoy activities.

IBS is a subject of special interest for us here at Health Renewed

We utilise and are privileged to have access to, a particular approach of using hypnosis as an adjunct to treating irritable bowel syndrome (IBS), developed within the Department of Medicine at the University Hospital of South Manchester, UK, since the 1980s. Patients receive up to 12 sessions of Clinical Hypnotherapy over a 3-month period, and the majority of patients achieve marked improvement in symptoms and quality of life, an effect that is usually sustained. The therapy has a "gut-directed" framework that aims to teach patients the necessary hypnotic skills to control gut function and reduce symptoms, such as hand warmth on the abdomen and imagery.

Other triggers could be recognised and should be included, based on particular lifestyle and psychological factors which could influence IBS symptoms, as appropriate for the individual patient.​ Here are some additional tips for managing IBS:

• Keep a food diary to track your symptoms and identify any triggers.
• Eat regular meals and avoid skipping meals.
• Drink plenty of fluids, especially water.
• Go to the bathroom as soon as you feel the urge.
• Avoid straining when you have a bowel movement.
• Get regular exercise.
• Manage stress.
• Get enough sleep.
• Talk to your doctor about any medications you are taking, as some can worsen IBS symptoms.

​If you have IBS, it is important to remember that you are not alone. Millions of people around the world have this condition. There are effective treatments available that can help to manage your symptoms and improve your quality of life.

There are treatments that can help to manage the symptoms. These include:

• Diet changes: Avoiding foods that trigger symptoms, such as dairy products, gluten, and caffeine
• Lifestyle changes: Getting regular exercise, managing stress, and getting enough sleep
• Medications: Over-the-counter pain relievers, antispasmodics, and laxatives can help to relieve symptoms

If you have symptoms of IBS, it is important to see a doctor. They can first help you to diagnose the condition.
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We will then work together with you as an individual to formulate a specific treatment plan which we have done with great success for many of our patients.

Please call us and have an informal discussion about IBS and see what we can do for you. Our treatment plans work both face-to-face, online or on Zoom.

Contact Us

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Understanding the FODMAP Diet: A Comprehensive Guide to Better Digestive Health

In the quest for optimal digestive health, various dietary approaches have emerged, with one gaining significant attention in recent years: the FODMAP diet. FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of carbohydrates known to cause digestive discomfort in some individuals. This section aims to provide a comprehensive guide to the FODMAP diet, exploring its principles, potential benefits, and considerations for implementation.

What are FODMAPs?

FODMAPs are a collection of short-chain carbohydrates and sugar alcohols that are commonly found in certain foods. They include fructose (found in fruits and sweeteners), lactose (found in dairy products), fructans (found in wheat, onions, and garlic), galacto-oligosaccharides (found in legumes), and polyols (found in some fruits and artificial sweeteners). These compounds have been associated with symptoms such as bloating, gas, abdominal pain, and altered bowel movements in susceptible individuals.

The Principles of the FODMAP Diet:

The FODMAP diet is an elimination and reintroduction protocol designed to identify and manage the triggers of gastrointestinal symptoms. It involves two key phases:

1. Elimination Phase: In this phase, high-FODMAP foods are temporarily removed from the diet for a specific period, typically two to six weeks. This allows the gut to settle and symptoms to subside.
2. Reintroduction Phase: Once symptom relief is achieved, FODMAP groups are systematically reintroduced one at a time to identify which specific types of carbohydrates trigger symptoms in an individual. This phase helps create a personalized and sustainable long-term diet plan.

Benefits and Considerations:

1. Symptom Management: The FODMAP diet has shown promising results in managing symptoms associated with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders. Studies have demonstrated a significant reduction in bloating, gas, abdominal pain, and improved bowel movements in individuals who adhere to the diet.
2. Personalized Approach: The reintroduction phase of the FODMAP diet allows individuals to identify their specific triggers. This personalized approach helps create a tailored long-term diet plan, minimizing unnecessary dietary restrictions and maximizing symptom control.
3. Nutritional Adequacy: The elimination phase of the FODMAP diet can restrict certain food groups, potentially leading to reduced intake of nutrients like fiber, calcium, and vitamin D. Therefore, it is essential to work with a registered dietitian or healthcare professional to ensure nutritional adequacy during this period.
4. Short-term Nature: The FODMAP diet is not meant to be a lifelong dietary approach. Once trigger foods have been identified, they can be strategically included or excluded based on an individual's tolerance level. This flexibility promotes a more balanced and sustainable diet in the long run.

Conclusion:
The FODMAP diet is a well-researched and evidence-based approach for managing digestive symptoms associated with FODMAP intolerance, particularly in individuals with IBS. It offers a personalized framework to identify trigger foods and create a customized diet plan. However, it is crucial to approach the FODMAP diet under the guidance of a registered dietitian or healthcare professional to ensure proper implementation and nutritional adequacy.
Remember, everyone's digestive system is unique, and what works for one person may not work for another. If you suspect FODMAP intolerance or experience persistent gastrointestinal symptoms, consult your GP to determine whether the FODMAP diet is suitable for you.

Example recipes for FODMAP:

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Low FODMAP Quinoa Salad with Grilled Chicken:

​Ingredients:

• 1 cup quinoa, cooked
• 1 grilled chicken breast, sliced
• 1 cup baby spinach leaves
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced cucumber
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked quinoa, grilled chicken, spinach, cherry tomatoes, cucumber, and parsley.
2. In a separate small bowl, whisk together lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the quinoa salad and toss well to combine.
4. Serve chilled and enjoy.​

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Low FODMAP Stir-Fry:

Ingredients:

• 1 tablespoon garlic-infused olive oil
• 1 cup sliced bell peppers
• 1 cup sliced zucchini
• 1 cup sliced carrots
• 1 cup bok choy, chopped
• 1 cup firm tofu, cubed
• 2 tablespoons gluten-free soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• Salt and pepper to taste

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Instructions:

1. Heat garlic-infused olive oil in a large skillet over medium heat.
2. Add bell peppers, zucchini, carrots, and bok choy to the skillet. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
3. Push the vegetables to one side of the skillet and add tofu to the other side. Cook until tofu is lightly browned.
4. In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, salt, and pepper.
5. Pour the sauce over the stir-fry and toss well to coat the vegetables and tofu.
6. Cook for an additional 2-3 minutes, then remove from heat and serve.​

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Low FODMAP Baked Salmon with Lemon and Dill:

Ingredients:

• 2 salmon fillets
• 1 tablespoon fresh dill, chopped
• 1 lemon, sliced
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. Place the salmon fillets on the prepared baking sheet.
3. Sprinkle fresh dill, salt, and pepper evenly over the salmon.
4. Top each fillet with a few slices of lemon.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Remove from the oven and serve with your choice of low FODMAP side dish

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Low FODMAP Quinoa Salad with Grilled Chicken: ​

Ingredients: 

• 1 cup quinoa, cooked
• 1 grilled chicken breast, sliced
• 1 cup baby spinach leaves
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced cucumber
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked quinoa, grilled chicken, spinach, cherry tomatoes, cucumber, and parsley.
2. In a separate small bowl, whisk together lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the quinoa salad and toss well to combine.
4. Serve chilled and enjoy.

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So, as you can see the diet doesn't need to be boring, it is just thinking about ingredients. 

As we have a special interest in IBS, please do not suffer in silence but get in contact we will do our absolute best to help you out.

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