4 Tips to Reduce IBS (Irritable Bowel Syndrome)

Dear Friends,

Do you ever feel this way?

I feel awful. There are days I can’t even leave my house due to my symptoms and running to the bathroom all the time is just part of my daily routine. I feel so ashamed and stupid. Manty times at work, I can’t even perform properly because the pain I feel is so intense, I just want to crawl under the covers. Help!

You might have seen television ads regarding irritable bowel syndrome – IBS – and wonder why we’re talking about it this month. More than 37 million Americans suffer from Irritable Bowel Syndrome, or IBS, a condition that affects the movement of food through the intestines.

What is IBS?

IBS is not a disease but instead a functional gastrointestinal (GI) disorder, where symptoms come and go, without signs of damage to the GI tract. Sometimes clients have reported uncomfortable symptoms, such as abdominal pain or discomfort, diarrhea, constipation or both.

Track symptoms and food pattern

It’s important to keep a diary and track what you eat throughout the day, the types of symptoms that occur and their frequency. Certain foods or drinks might make symptoms worse, such as high fat foods, some milk products, drinking with alcohol or caffeine or foods that produce gas – such as beans or cabbage.

Ready to get healthy?

Contact Debbie today for a Nutrition Consultation!

Vegetables: Yes or No?

So, what does produce have to do with a reduction of these symptoms? Yesterday, one of our clients mentioned to us, “You know, each time I buy your weekly bag of fresh produce, I think of my intestine – and how I’m doing it a great favor.”

High Fiber?

A high fiber diet may reduce the constipation caused by IBS. Think of including whole-grain cereals and breads, fruits and vegetables. The American Dietetic Association recommends that adults consume 20 to 35 grams of fiber each day.

Organic Produce – Highly Recommended

Eat more organically grown fresh produce! We produce more than 2,000 acres of certified organic baby lettuces and greens as well as a few hundred acres of conventionally produced cabbage and red potatoes.

Meal Examples

If you don’t feel like munching on raw vegetables, try a stir-fry with different protein sources such as tofu, grilled chicken, baked salmon strips. On cooler days, start your lunch with a homemade vegetable soup, choosing color and variety – use fresh herbs for a tasty broth and add slices of carrots, celery, onions and dark, leafy greens. If the heat is getting to you, toss some raw spinach leaves, sliced tomatoes and slivered, toasted almonds, drizzled with olive oil and balsamic vinegar.

Share your Comments:

What changes have you made since being diagnosed with IBS?

About Debbie

Debbie Polisky, MS, MBA, CLT is a Bilingual Nutritionist, Zumba Instructor, Wellness Consultant and Adjunct Faculty who uses mind and body techniques, such as mindfulness, stress management, exercise, dance/zumba, yoga and nutrition to improve the lives of patients, students and the community. She has over 20 years of experience in the healthcare field, in two countries, Argentina and in USA and in her two native languages, English and Spanish.