How is your tummy feeling today? If the answer is bloated, constipated or gassy then it probably needs some TLC!
It’s Stress and IBS Awareness Month and both go hand in hand. We know how much stress can affect your gut and making a happy home for your gut is essential for your mental and physical wellbeing!
Irritable Bowel Syndrome (IBS) affects around 1 in 3 adults in the UK, and is twice as common in women than men. Whilst this condition is common, it is by no means normal! Food is not supposed to bloat you and cause discomfort.
Common Symptoms of IBS:
- Inconsistent bowel movements: diarrhoea, constipation, or an alternating of both
- Bloating
- Abdominal cramping or pain that tends to subside by passing wind, or having a bowel movement
- A feeling of not completely emptying after a bowel movement
- Mucous in stools
- Fatigue & nausea
It has a variety of triggers but often flares up from toxins in our food that our body can no longer deal with, and unfortunately we are seeing more and more toxins in commercial food these days. Your gut is closely linked to almost every system in your body so if your body isn’t working to its full potential, it could be a sign of imbalance in your gut.
Figuring out what works for you can take time, and support from a health professional, but here are some habits to help manage your IBS symptoms.
6 habits to help IBS:
1. Avoid FODMAPs
You’ve probably heard of the term “FODMAP diet”, which means eating a diet low in FODMAP — particular sugars that can cause tummy issues to flare up. This diet* can help you figure out which foods don’t agree with you and which foods keep your symptoms at bay.
Examples of foods to avoid:
- Dairy-based milk, yogurt and ice cream
- Wheat-based products such as cereal, bread and crackers
- Beans and lentils
- Artichokes, asparagus, onions and garlic
*As always, we recommend working with a health professional to come up with a programme that best suits your individual needs.
2. Find your triggers
Cutting out a food group completely from your diet might not be neccessary. Everyone’s gut is home to trillions of different microorganisms and billions of nerves, so everyone will respond differently to foods.
1. Keep a food diary to link any symptoms to certain foods
2. Cut out foods you think could be triggers (e.g. dairy, gluten, caffeine or highly processed foods).
3. Slowly reintroduce them to see which ones are not tummy-friendly
4. Write out meal plans that your gut will love!
3. Don’t rush meals
Digestion starts in the mouth. Don’t rush meals. Slow down, chew thoroughly. Chewing is the first step in breaking down your food, the more work your mouth does, the easier it is for your tummy to digest and absorb nutrients.
1. Remove distractions: put your phone down at meal times and turn off the TV.
2. Place your utensils down between each bite.
3. Try to chew 32 times before swallowing!
4. Be mindful and enjoy each mouthful
4. Take a probiotic supplement
Your gut is home to billions of microorganisms and nerves with a delicate balance of good and bad bacteria. Water Kefir repopulates the gut microbiome, enabling good bacteria to flourish. Just one bottle of kefir day is enough to balance your gut! Happy gut = happier you.
“I’m recommending this for all my patients gut health” – L Chiasson-Baxter
5. Reduce stress
Did you know that the gut is called the 2nd brain? The neurotransmitters in your gut fast track messages directly to your brain and vice versa. Stress and anxiety can make symptoms worse so try to find a stress relief that works for you.
Moving your body daily, as little as stretching or walking more, can release endorphins, help to ease stress and get your digestion moving.
6. Swap coffee for herbal tea
Many suffering from IBS find that coffee or caffeine in general can cause an upset stomach in one way or another.
Starting the day with fresh ginger tea can reduce any nausea and settle an upset stomach. Peppermint tea is amazing after meals and is known to reduce bloating.
Herbal tea is always best (and most delicious) when homemade, such as adding fresh mint leaves, ginger or lemon to hot water. If not, we absolutely love organic brands like Pukka Teas!
But remember, everything in moderation! Figuring out what works best for your tummy takes time but it’s worth it. You’ve got this!
Click here to shop our range of probiotic, sparkling and delicious water kefir! Restore your gut health from just £2.79.
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