Monday , May 17 2021

Irritable Bowel: Tips and Tricks

Irritable bowel syndrome (also known as irritable bowel syndrome) affects 13% to 20% Canadians. The manifestations include abdominal pain, flatulence, diarrhea and constipation, gas. It affects mostly women. Diet plays a key role in calming the symptoms.

Irritable bowel syndrome (IBS) and inflammatory bowel disease

IBS is often misunderstood as inflammatory bowel disease (Crohn's disease and ulcerative colitis). Although these conditions share some intestinal symptoms (abdominal pain and diarrhea), they essentially differ in structural damage to the bowel wall. Medical examinations will detect IBD inflammatory bowel damage, which is not the case with someone with IBS. Diagnosis of IBS is therefore required when other bowel diseases (IBD and celiac disease) are excluded.

In the case of IBS, the bowel and bowel function will probably be included. Abdominal symptoms (pain, cramps, flatulence, gas) and consistency of the stool (constipation and / or diarrhea) are often reported and impair the quality of life of those who suffer from it.

General Recommendations

Changes in diet ease your symptoms.

► For constipation: gradually increase the fiber intake and maintain proper hydration.

► Cereals made of "whole grains" and / or bran, instead of juice, decide for whole fruits and vegetables, replace white flour in their recipes with "whole" flour with "chips" or "whole". Include whole grains on your plate such as amaranth, oat, quinoa, bulgur, pyre, shelled barley, brown rice and wild rice.

► Avoid laxatives that can permanently exacerbate constipation and lead to a lack of vitamins and minerals.

For diarrhea:

► Consumable soluble fiber. Mixed with water, they form a gel that "keeps longer" the intestinal contents.

► Bananas, oranges, strawberries, potatoes, oats and barley are some of the examples that contain them.

Reduction of gastrointestinal stimuli:

► Limit or decrease the intake of caffeine, nicotine, alcohol, and spicy food.

For intestinal gases:

► Reduce the amount of air swallowed by avoiding: too fast to eat, drink slurry, chew gum, drink carbonated drinks, drink small sips (eg hot liquids), drink while eating.

Stress management:

► Your intestinal symptoms may worsen during stress, depression, panic or anxiety.

► Relaxation, physical activity and relaxation techniques are recommended.

FODMAP access

It is the most documented approach to reducing or eliminating symptoms! Targeted approach is short-term short-chain carbohydrates that are almost intact in the intestine and cause digestive disorders.

Abbreviation FODMAP means:

► Fermenting (rapidly fermented by colon bacteria)

► Oligosaccharides: Fructans (among others wheat, rye, onions, garlic and pistachios) and galacto-oligosaccharides "GOS" (legumes)

► Disaccharides: lactose (dairy products)

► Monosaccharides: Fructose higher than glucose (apple, pear, mango, dry fruit, artichoke, asparagus, honey and fruit juice, among others)

► and (i) polyols: sugar alcohol (bone fruit, watermelon, cauliflower, sugar-free sweetener and food containing "sorbitol", "mannitol" and / or "xylitol")

  • Practiced under the supervision of a nutritionist, FODMAP diet will reduce gastrointestinal disorders in almost 75% of people with IBS, according to studies.
  • At first, a low-level diet of FODMAP is followed for about 4 weeks to reduce the symptoms of digestion.
  • In the second step, FODMAP is reintroduced gradually to a precise protocol to identify subgroups responsible for digestive disorders.
  • This diet should not be followed throughout life, the last step is to adapt and diversify nutrition (to avoid nutritional deficiencies) while controlling the symptoms of digestion!
  • To learn more about this approach, book Fodmap solution from Cinzia Cuneo to Éditions du Journal is an excellent reference.

If dairy products and / or legumes cause discomfort, the following suggestions can help you:

  • Lactose-free products easily replace regular dairy products. Their nutritional value is similar.
  • Beano (over-the-counter) contains enzymes that digest foods with high GOS content. Take 1/2 doses just before meals and 1/2 doses in the middle of the meal.


  • If you think you suffer from IBS, do not hesitate to consult your physician to remove other pathologies.
  • After diagnosing IBS, adopt dietary recommendations and see if your symptoms improve your daily diary.
  • Get to know a nutritionist to train you in your approach.


FODY: Products without FODMAP

Fody's products are specifically designed for people with irritable bowel syndrome who need a low FODMAP diet. Founder Steven J Singer (founder of Glutino), this company works closely with Monash University to test all low-end products in FODMAP. Without GMOs and no preservatives, the range includes sauces and marinades, salads, snack bars and salad dressings.

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