#1 Food combinations: If you have done fairly much online research into methods to relieve IBS symptoms, then you've probably come across the idea that eating certain food together stimulates and intensifies symptoms such as wind and bloating. But, let's face it, it's impossible to follow all of those guidelines! But as for me, I have learnt to NEVER eat fruit less than two hours after a meal. This is because fruits are digested more quickly than most foods. So, if you help yourself to a banana after dinner or during lunch, chances are that it will reach your stomach only to rot on top of the other foods, which may lead to gas and bloating.
#2 Water: There was a time when I would chug two or three glasses with my dinner without realising it contributed to indigestion, gas, and bloating. When eating, the stomach produces (or should produce) its own digestive juices. Too much water with your food can overflow these juices and upset your stomach. Drink one glass 30-60 minutes before or after your meal, but not during. Only take a few small sips during. A good way to get used to this is by pouring only a very small amount of water in your glass. Seeing the glass helps remind you to savour the food and save the water. Since I acquired this habit, I have felt some improvement, and am somewhat less bloated. It is by no means a miracle cure, but I can confidently state that a certain breathlessness, which often accompanied the bloating, has ceased. Furthermore, I find that I now enjoy the taste of my food more!
#3 Snacking: This is probably the most debatable trick I can give you, but personally, I never snack. I eat four meals per day, and that's it. No snacking in between meals means no complications. I do understand that some people find this impossible and maintain that they have to eat every two hours to keep their energy balanced throughout the day. Well, if you absolutely must snack, then keep it to an absolute minimum.
#4 Meal times: This trick may depend largely on your culture and background, as food habits vary greatly throughout the world, and the time at which people feast varies greatly. Even in Western culture, there is no consensus on when exactly to eat dinner. I find that in the UK, many people eat much too late, or at roughly anywhere between 7 and 8.30 pm. Conversely, in Scandinavian countries like Denmark, it is common to have a light dinner at 5 or 6 pm. I maintain a simple rule; I never eat a dinner after 7 pm. If for some reason I cannot eat before that time, I eat a much smaller meal. I just can't go to bed on a full stomach, and, considering my slow digestion, I still feel full more than two hours after eating. Moreover, regulating your mealtime helps to regulate your body's overall rhythm.
#5 Hot breakfast: For years I ate cold cereal for breakfast. "What on Earth is cold cereal?" you may ask. Well, cold cereal is just normal cereal, but the important detail here is the fact that cereal is cold. It is not heated. It takes your stomach a lot of energy to heat the food you ingest, and forcing your system to wake up to the task of digesting cool milk and crunchy cereal is a very bad idea for most IBS sufferers. This is especially true if you live in a cold house with a broken boiler in a cold country where your body is continuously on a mission to heat itself. Since switching over to good ol' oatmeal for breakfast, I feel so much better in the morning. Breakfast has (almost) become the meal that I can eat without any difficulty or symptoms occurring. I've really come to love the rush of heat spreading through my system when I eat that first spoonful. So, swap that cereal out for some nice and warm oatmeal, chia pudding, quinoa pudding, toast, eggs or pancakes - the list goes on! - and give your already-vulnerable-and-stressed-out digestive system a break! Furthermore, considering trick #1, steer clear of fruit. Adding fruit to your breakfast may seem politically correct, but, if you suffer from eating bad food combinations as I do, you will feel significantly better if you wait at least two hours before and after eating fruit!
I hope these tips are of use to you. Of course, these are all based on my personal experiences, and they do not apply to everyone. However, none of these tips can cause any harm either, so I encourage you to keep them in mind!
Part 2 will be up soon!
Until the next time
xx
GG
