By Wendy Green
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Extra resources for 50 Things You Can Do Today to Manage IBS
19. Vegetable juice 20. Lemonade. The researchers noted that water, especially bottled, was by far the most popular drink for easing symptoms of IBS. In addition to the drinks listed above, aloe vera and cranberry juices were also highly rated. Interestingly, milk and alcohol in particular were viewed as both helpful and problematic. 58 50 THINGS YOU CAN DO TODAY... 11. Consider nutritional therapists’ advice Nutritional therapists believe that health problems such as IBS can be both prevented and treated with appropriate nutrition.
As dietary ̞bre ‘feeds’ bacteria, it increases their numbers, which means that more are passed out in the faeces. This is another reason why ̞bre makes the faeces bulkier. For good gut health, a diet containing both types of ̞bre is generally recommended. The recommended daily amount is 18 g, but some studies report that 30 g or more is needed to protect gut health. However, if you su̝er from IBS, the situation regarding your ̞bre intake may be more complex. EAT TO EASE IBS 37 In the past, a high-̞bre diet was universally recommended for IBS su̝erers.
Vegetables – including potatoes, sweet potatoes, parsnips and carrots. • Pulses – such as beans, peas and lentils. • Fruits – such as apples, pears, bananas and strawberries. Insoluble ̞bre (roughage) is mostly found in: • Wholegrain cereals – such as wholemeal bread, wholewheat and bran cereals, and brown rice and pastas. • The skins of fruit and vegetables. • Nuts and seeds. Both types of ̞bre provide bulk, which stimulates the bowel to push food through the gut, helping to prevent constipation.
50 Things You Can Do Today to Manage IBS by Wendy Green