Learn to take care of your gut

Awell-functioning digestive system is essential for good health. In those with good digestion, any food consumed is absorbed and carried to its destination. However, when this doesn’t happen, it results in uneasiness and bloating, which worsen into conditions like nausea, bloating, gas, abdominal cramps, lack of appetite, or constipation, along with diarrhea. Emotional stress, added to all of this, only ends up aggravating these symptoms, a set of conditions we know as the irritable bowel syndrome (IBS).

A lot of us unwittingly abuse our gastrointestinal (GI) tract with overeating, excess sugar and caffeine consumption, irregular eating hours, and inadequate rest and stress. Since most disorders associated with IBS and the GI tract have similar symptoms, one often ends up confusing the two. Consult a doctor, who will conduct a few tests, to ascertain whether you have IBS or another condition.

Dietary suggestions for those suffering from IBS:

Begin by eliminating dairy from your diet, because people usually suffering from IBS are found to be deficient in lactose – the enzyme that is responsible for digesting the sugar in milk. Undigested lactose gets fermented by gut bacteria, which then causes bloating, pain, and cramps.

Increase the fibre content in your diet, since it allows easy passing of stools. While those with diarrhea as their main symptom should include soluble fibre in the form of ripe bananas, apples, and curd in their diet, those with constipation should consume insoluble fibre that is provided by oats, jowar, ragi, and wheat bran. Avoid rushing through meals. Eat slowly and chew your food more to improve digestion.

Eating smaller portions four times a day instead of two big meals is also helpful. Those with IBS shouldn’t sip any fluids along with their meals, since gluten, a protein present in wheat, has been found to disturb the mobility of the GI tract. Eliminating, or even limiting wheat and wheat-based products from one’s diet is said to provide relief from indigestion and bloating. Consuming Aloe vera has been found to improve digestion and reduce acidity and gas.

Learning to take it easy, de-stressing regularly and meditating can be of great value for anyone who suffers from IBS.