Irritable Bowel Syndrome

These suggestions are not intended to replace appropriate professional advice. Please check labels for contraindications and consult your pharmacist if you take prescription medication.

In our experience IBS can be related to a variety of underlying causes but the most common are stress, chemical sensitivities, nutrient deficiencies, and diet. 

One of the best dietary strategies for IBS is proper food combining:

• Keep meals simple.
• Give food your full attention. 
• Have your largest meal at noon.   
• Eat fresh fruit only on an empty stomach and allow at least 30 minutes to pass before eating anything else. 
• Never combine a heavy protein (meat, fish, poultry, soy, eggs, dairy) with a complex carbohydrate (pasta, potato, bread).

More ideas for a healing diet:

• Drink 7-10 room temperature glasses filtered or spring water.  Avoid chlorine.
• Shift up to organic foods.  Many IBS sufferers have chemical sensitivities.
• Make your meals 75-80% alkaline forming.  Focus on lightly cooked fresh vegetables, colourful fruits, nuts, seeds, and their butters, beans and legumes (soak overnight before cooking). 
• Meats and grains are acid forming so consume in moderation.
• Apple cider vinegar as a condiment or sipped in water with meals improves digestion, helps correct pH, and reduces symptoms of IBS.
• 1-3 tbsp ground flax provides fiber to promote normal bowel function, and essential fatty acids for improved intestinal health.
• Avoid snacking.  Your digestion will be stronger if it is not continuously taxed.  If you are hungry between meals have warm herbal tea or savory clear broth.  Better Than Boullion, Umeboshi or Miso are delicious ways to satiate hunger.

We find there are certain vitamin and mineral deficiencies that occur frequently. Most people benefit from regular use of the following:

• Bio-Strath – a wholefood tonic that provides a broad range of vital nutrients.  It improves pH and digestion and reduces stress.
• Vitamin D – 8,000 IU for one month then 4,000 IU daily.  A deficiency is associated with various diseases and inflammation.
• Calcium/Magnesium with K2 – provides important alkaline molecules - strengthens digestion and intestinal health.  Start slowly to avoid diarrhea. 
• Essential fatty acids – unless you eat fish 3-5 times weekly it’s a good idea to supplement with extra EFA’s. 
• Probiotics – intermittent use promotes a healthy microbiome and reduces IBS flareups.  We have had good success with Living Alchemy’s Terrain and Soothe. 

Some Extra Care:

• Glutamine is important for maintenance and repair of the digestive tract.  Use it for a few weeks or anytime you experience a period of flare ups.                                       
• Traditional Medicine’s Tulsi (Holy Basil) with Ginger Tea is helpful after meals to reduce stress and prevent spasms.
• Fennel seed tea is also helpful.  It is traditionally used in Indian cooking for its licorice like flavour and improved digestion.

Stress Busters:

• Rhodiola is helpful for reducing stress and calming a reactive digestive system.
• Rhythmic breathing – the simple things are often the most important.  Simply breathe deeply into your belly several times a day and let go of the stress you hold there.  This practice is good for your mental and physical well-being.
• Get outside and enjoy fresh and exercise every day.  The Earth constantly emits an ionic field that provides balance for our mind and body.
• Limit online and cell phone activity to reduce EMF exposure.

Health challenges are always an opportunity. It’s Nature’s way of inviting us to try something new. Life is such a gift 😊

*Revised February 2023