12 Dec Gut Healing Foods for IBS
The irritation in your tummy can be a result of certain food allergies or sensitivities causing aggravation to the gut lining. You can repair this by beginning a food elimination programme, then after 3 weeks gradually introduce each food type to see what you’re reacting too.
Our gut holds around 70% of our immune system so it’s important we look after it – Unhappy gut means unhappy us!
The usual culprits are: Dairy, Corn, Wheat, Soy, Yeast
How to fight back with food:
Probiotics : The healthy bacteria our gut need to thrive. Medications, stress, digestive disfunction can all put a strain on our gut flora
Apple Cider Vinegar : Is another natural probiotic that can be taken before a meal, 1 tbsp with water
Increase Soluble Fibre : Green leafy vegetables , Psyllium, Oat bran, Flax seeds (great to add to breakfast smoothies, salads, yogurts and porridge
Increase omega 3 : Sardines, Mackerel, Anchovies, Salmon, Herring
Drink water : Aim for at least 2 litres per day, more if exercising
Ginger and Turmeric – Helps digestion and have anti-inflammatory effects
Peppermint Tea – Soothes digestive tract and spasms
AVOID
- Caffeine
- Alcohol (regular drinkers have been found to have bacterial overgrowth)
- Rich fatty foods, processed foods, sugar and sweetness
- Acidic foods: grapefruit, spices