IRRITABLE BOWEL SYNDROME: How To Get That Happy-Go-Lucky Colon Back
With IBS (Irritable Bowel Syndrome), the complete hollow gastrointestinal (GI) tract is involved in this motility disorder, which is the inability of fluid and organisms to move. IBS isn't an inflammatory condition, but can cause inflammation. The symptoms of flatulence usually indicating indigestion, abdominal pain and bowel function alternating from constipation to diarrhea, just constipation or just diarrhea. Low intake of fibre holds accountability for part of this problem and poor digestion is another part. The gut becomes inflamed and is hyper-intensive when these two aforementioned problems are coupled together. You can tell there is inflammation from mucous in the stool. Inflammation and poor digestion together gives a good indication for dysbiosis.
In order to create normal peristalsis, fibre is required. Without normal peristalsis, the gut wall will narrow because it has nothing to push against. When stressed, it causes the smooth muscles to contract, as a response and this also causes narrowing of the colon. A constricted colon delays elimination of fecal matter and transition time is longer. Stress, smoking and caffeine are stimulants that aggravate IBS. Diverticulitis is often developed if IBS is left untreated.
To Do List:
Increase fibre, mainly soluble fibre intake
Alkalinize the diet
Good amount of complete protein including vegetable sources
Lots of chlorophyll rich food
Consume lots of pure water
Avoid caffeine, sugar, any sensitive foods like dairy, nuts or gluten
Treat dysbiosis
Supplements recommended - probiotic, magnesim, activate charcoal, vitamin A & C, zinc and healthy fats
Maintain an exercise regiment
Get good quality sleep
Reduce stress
Soluble fibre can be found in bananas, sweet potatoes and legumes. Higher alkaline foods are oranges, grapefruit, almonds and spices. Complete protein include fish, turkey, brown rice and black beans. Chlorophyll rich foods are spinach, kale, beet tops, Swiss chard and seaweed. Dybiosis is the balance of intestinal bacteria being dominated by more harmful microbes that produce toxic chemical by-products that can be absorbed into the blood stream that possibly cause mucosa inflammation and irritation of the gut. The benefit of probiotics are multiple, such as:
Decrease acne and skin disorders
Break down toxins
Reduce immune responses to antigens, as they stimulate IgA protection
Provide lactose break down with lactase
Antimicrobial substances are produced to microbial invaders
They manufacture vitamins B3, B5, B6 and B12, folic acid, biotin and vitamin K
Don't forget to feed the good bacteria with fermented foods. Here's a sample 3 day menu for IBS using organic sources.
Upon Rising
Water with juice of half a lemon and chlorophyll
Breakfast
1. Omelette, sprouted whole grain bread, tomato, avocado
2. Protein powder shake, almond milk, peach, blueberries, wheat germ, walnut oil
3. Oatmeal, protein powder, cinnamon, almond milk, coconut oil, apple (with skin)
Mid-morning Snack
1. Juiced cabbage, apple, orange, carrot mixed with ginger, brewer's yeast, protein powder and wheat germ
2. Hummus (with olive oil) spread on brown rice cracker
3. Hard-boiled egg mixed with avocado oil, onions, 1 slice sprouted whole grain bread
Lunch
1. Quinoa, chicken, raw garlic, onion, tomato, olive oil, curry
2. Miso soup with black beans, avocado, garlic, onions, scallops
3. Brown rice, curry turkey burger patty, tomato, onion, pickles
Mid-afternoon Snack
1. Cucumber and hummus
2. Peanut butter, whole wheat and cocoa muffin (homemade)
3. Banana, 1 tbsp almond butter
Dinner
1. Halibut, curried lentils, coconut oil, onions, garlic, shredded raw beet salad with apple cider vinegar and olive oil
2. Salmon in a lemon grass and ginger broth, whole wheat noodles tossed with onions, garlic, fresh tomatoes, shredded raw zucchini, olive oil, Himalayan salt
3. Curried ground chicken meatloaf, mashed sweet potato & cauliflower, onion, garlic and sauerkraut, Himalayan salt, raw shredded carrot salad with apple cider vinegar, turmeric and sunflower seed oil
Sources:
Herget, H. and Herge, H.F. (1997) The Intestinal Immune System and its Stimulation by the Treatment of Dysbiosis. 8th Edition: Pascoe.
Leoci, C. and Lerardi, E. (1994). Gut. Vol 4 No.78.
Pitchford, P. (1993). Healing with whole foods. North Atlantic Books: CA.
