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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


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


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


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


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.

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