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stress and gut healthWritten ByPartha Nandi, MD

If you are suffering from Irritable Bowel Syndrome, there are several foods you should avoid eating until your gut is healed. You won’t have to avoid these foods forever, just as long as it takes to get your digestive system back in optimum condition. IBS is uncomfortable but can be controlled with proper treatment and lifestyle changes.

What Is Irritable Bowel Syndrome (IBS)?

Irritable Bowel Syndrome is described as recurrent abdominal (digestive) pain and associated bowel abnormalities such as frequent diarrhea or constipation. It often flares up with stress and anxiety.

Although the exact origin of IBS is unknown, it is commonly linked to digestive system inflammation, changes in the microbiome (gut flora), or an infection like gastroenteritis.

What Should I Eat If I Have IBS?

With nearly every digestive disorder, I strongly recommend taking a break from any processed foods (anything that comes in a package). Your diet should consist of 100% fresh or lightly cooked fruits and vegetables, nuts and seeds, healthy fats, healing herbs, mild spices, and clean meats.

With IBS, you may need to AVOID the following:Β 

  1. Refined grains (particular bread and cereals)
  2. Chips, cookies, processed snacks
  3. Coffee/caffeine
  4. Carbonated Drinks
  5. Alcohol
  6. Possibly dairy
  7. Too much insoluble fiber from fruit/vegetable skins
  8. Chocolate
  9. Fried and fatty foods
  10. Wheat (if you have a sensitivity, it may be okay for some people)
  11. Broccoli, onion, cabbage, cauliflower (cause gas)
  12. Liquid with meals (try to drink an hour before or after)
  13. Legumes, beans (cause gas)

Avoiding these foods for the duration of IBS treatment will help to reduce symptoms and speed healing.

Healing Recipes For Irritable Bowel Symptoms

Here are some recipes that support a healthy microbiome and may help relieve symptoms of IBS and speed up the healing process. If you want to find more recipes that will not aggravate your symptoms, you can download my IBS guide by clicking the banner below.

Golden Milk Latte

If IBS is rooted in intestinal inflammation, then turmeric should be part of your diet every single day. It is one of the most potent natural anti-inflammatories on the planet and comes with many benefits.

Ingredients:

  • 4 cups oat milk or unsweetened almond milk
  • 2 tspΒ turmeric
  • 2 tsp rawΒ honey
  • 2Β cinnamonΒ stick
  • 6Β cardamomΒ pods
  • Pinch freshΒ ginger
  • Pinch freshly ground pepper

Instructions:

  1. In a medium pot, add milk and heat on low.
  2. Add turmeric, cinnamon sticks, cardamom pods, honey, ginger, and pepper to the milk.
  3. Stir frequently for 3-5 minutes. Milk should be warm but not boiling.
  4. Remove from heat and remove cinnamon sticks.
  5. Strain milk through a strainer/small colander.
  6. Froth top of the milk with a milk frother for about 5 seconds.
  7. Add more honey if needed for sweetness.

Dr. Nandi’s Oatmeal Yogurt

High-quality yogurt contains beneficial bacteria to help replenish the gut. Oatmeal is gentle on the gut and a low-fiber grain.

Ingredients:

  • 1 cup old-fashioned rolled oats
  • 1 cup water
  • pinch of salt
  • 4 tablespoons nonfat plain Greek yogurt
  • 2 tablespoons toasted chopped pecans
  • 4 teaspoons pure maple syrup

Instructions:

  1. Combine oats, water, and salt in a jar or bowl.
  2. Cover and refrigerate overnight.
  3. In the morning: heat and top with blueberries, yogurt, pecans, and syrup

Low Sugar Peanut Banana Blueberry Smoothie

This smoothie is delicious and low in sugarβ€”the perfect way to start your morning without irritating your digestive system.

Ingredients:

  • 1/2 medium banana
  • 1 tbsp peanut or almond butter
  • 1/2 cup blueberries, frozen or fresh
  • 3/4 cup non-dairy milk
  • 4-5 ice cubes

Instructions:

  1. Blend all ingredients until smooth. Serve immediately.

Conclusion

If you are looking for more ways to improve gut health naturally, check out my more detailed post here:Β 10 Ways To Improve Gut Health Naturally.

Your gut is the core of your body and affects every other function in your body. Take care of your gut, and you will likely experience radical, positive changes in your health and mental well-being. Be your own #HealthHero and remember that your long-term health and well-being are in your hands.

About the author

Partha Nandi, MD

Partha Nandi M.D., F.A.C.P. is the creator and host of the internationally syndicated medical lifestyle television show, Ask Dr. Nandi.

A practicing physician and a renowned international speaker, his appearances include TEDx, college commencements, numerous charity functions, premier medical meetings such as Digestive Disease Week, and nationally syndicated television programs such as The Katie Couric Show.

Dr. Nandi has partnered with the Ministry of Health in multiple countries, including Jamaica and India, and has collaborated with The World Health Organization in multiple areas throughout the globe, Dr. Nandi delivers passionate and inspiring talks to diverse audiences.

He continues to travel internationally for conferences and symposia, meeting with global health leaders on his quest to improve health care quality, access, and to empower people across the world β€œTo Be Your Own Health Hero.”

DrNandi@AskDrNandi.com

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