Over the past few months I have been working with a client who suffers from IBS and together we have worked through what we call the 10 commandments for Eating IBS. If anyone is suffering from this check out what we have discovered.
Did you know that IBS (Irritable Bowel Syndrome) is a physical brain-gut dysfunction causing abdominal pain, diarrhea, constipation (or alternating diarrhea & constipation), gas, and bloating? I needed to educate myself on the latest out there to help my client understand what trigger foods made her IBS act up and what foods were good for her. Here’s what we learned together:
Eat small portions frequently, in a calm fashion (not on the go)
Reduce fat intake (we reduced it by about 25%) of total diet. I wouldn’t recommend any more than that
Never eat high fat foods, even in small portions, on an empty stomach or without soluble fiber
Always eat soluble fiber first whenever your stomach is empty and make this the largest component of every meal/snack
Stay away from IBS trigger foods like dairy, friend foods, egg yolks, coffee, soda, artificial sweeteners, caffeine and alcohol
We also practiced creative substitutions as it was key for my client not to feel like she was deprived. We used soy or rice as a replacement for dairy, two egg whites to replace a whole egg, and low-fat vegetarian versions of meat products. We replaced some of the oils with fruit purees in breads or cakes, used veggie broth instead of oil in sauces, and baked with cacao powder instead of solid chocolate. My client enjoyed getting to know and love the addition of fresh herbs in her foods and using spices generously to heighten flavors.
Today my client feels so much better. She rarely has any IBS symptoms and through perseverance and hard work has learned how to live a normal healthy life.
If you have ever wondered what it’s like to work with a health coach, I hope this gives you a glimpse of what we can help with. Having someone work through your unique problems and challenges with an outside educated view on techniques is key. Every person is different and has their own unique health and fitness challenges and not 1 size fits all. Get the right health coach and they will work wonders with you! I hope you enjoyed this little bit of information on IBS. If you have any questions, please don’t hesitate to contact me.
In good health, Coach Connie
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Moscow 2016 September 11th
USA Olympic Canoe and Kayak Team Silver Medal Winners