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Happy Tummy Expert

1 year ago

Dear Hasan, Thank you for the question

IBS is characterized by a variety of chronic symptoms that include abdominal pain, an alteration in bowel habits, constipation, Diarrhoea and flatulence. IBS can be managed by eliminating some exacerbating factors such as certain drugs, stressor conditions and changes in dietary habits. 

Nutritional Tips to manage IBS

• Too much fiber at once can cause gas, which can trigger IBS symptoms. Adding fiber to your diet slowly, may help prevent gas and bloating.
• One of the dietary factors associated with bloating is the intake and poor absorption of short chain carbohydrates called FODMAP foods. Consumption of foods that as may lead to excess gas production and poor gas clearance. In case of severe bloating abdominal pain and/or IBS try to limit the intake of FODMAP containing foods such as broccoli, cauliflower, cabbage, corn, turnips, onions, peas, wheat, dairy, radishes, lentils, apples, pears etc.

• Gluten free foods are recommended try to limit the consumption of cereal grains and other food products made from whole wheat, barley, oats, rye etc., as they contain gliadin.
• If Diarrhoea is present then limit the intake of Excess fiber and dairy products.
• If constipation is persistent then include high fiber foods with adequate fluid intake 

Sharing with you some of the Indian foods that can be eaten in management of IBS

• Rice
• Millets
• Corn
• Fresh fruits & vegetables (Limit FODMAP containing foods)
• Lean meats, eggs.
• Low fat dairy, curds, etc.

The gastrointestinal tract is involved in absorbing nutrients such as fats, carbohydrates, proteins, vitamins, minerals, and trace elements. Malabsorption refers to impaired nutrient absorption at any point where nutrients are absorbed.

Malabsorption can arise from any defect in the digestion/absorption process. These defects can result from

• An inherent disease of the mucosa, conditions that lead to acquired damage of the mucosa,
• Congenital defects in the intestinal membrane transport systems,
• Impaired absorption of specific nutrients,
• Impaired GI  motility (decreased peristalsis and stasis),
• Disrupted bacterial flora,
• Infection,
• Compromised blood flow or compromised lymphatics. 

Symptoms of malabsorption syndromes are

• Diarrhoea,
• Steatorrhea,
• Bloating
• Flatulence
• Malnutrition
• Vitamin, mineral, trace element deficiencies (e.g., vitamin D, B12, iron, folate)
• Unintentional weight loss/ poor weight gain
• Developmental delay or skeletal deformities (in children),
• Anemia.
• Gastrointestinal digestive issues like(IBS, Celiac disease, lactose intolerance)

It is necessary to improve your overall digestive system which involves a healthy lifestyle management including a good balanced diet, adequate hydration, regular physical activity and hygiene & stress management is key to maintain a good digestive health. It is also important to ensure adequate fiber intake which is essential for a healthy gut and overall digestive health.

Gut microbiota includes a diverse community of bacteria in human gut, they carry out various functions that influences our overall health. The functions include, nutrient metabolism, natural defense against infections and regulation of immune system.

For managing a healthy gut it is important to consume a diversified balanced diet at regular intervals, maintain hydration and include dietary fibre in your daily diet. It is also important to engage in regular physical activity and include prebiotic and probiotics in your daily diet Prebiotics are food components that confer benefits to the host by selectively stimulating the growth of beneficial gut microbiota whereas Probiotics are beneficial bacteria that incur positive effects on human health. They are present in the human gut and are also taken through food products such as yogurt, fermented foods, dietary supplements etc.

Prebiotics naturally exist in different foods including, asparagus, garlic, chicory, onion, honey, banana, barley, tomato, rye, soybean, human’s and cow’s milk, peas, beans, etc.

The common sources of probiotics are yogurt, cultured buttermilk and cheese. The other foods that are produced by bacterial fermentation are, tempeh, sauerkraut, sour dough, bread etc.  Look for food products labelled ‘Probiotic’, ‘Probiotic food’, ‘Contains Probiotics’, ‘with Probiotics’ etc.

Daily RDA for fiber as per NIN, ICMR is: 30g per day for male

Here are a few guidelines for general digestive health.

• Do not skip your meals, have small frequent meals at regular intervals.
• Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
• Limit the intake of dairy and fiber in case of loose stools/diarrhea
• Avoid large, heavy meals, and practice portion guidance.
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Try to limit the foods like caffeine, spices, raw onions etc.
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Avoid lying down immediately after your meal consumption
• Drink at least 8-10 glasses of water per day
• Have a gap of minimum 2-3 hours between bedtime and your last meal
• Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
• Try to follow a good sleep regimen in terms of both quantity and quality.

Please contact your health care professional or a gastroenterologist for further diagnosis, assistance and management.

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead

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