With Irritable Bowel Syndrome (IBS) Awareness Month a few days away, naturopathic doctor Joyce Johnson talked to CTV Morning Live’s Crystal Garrett Thursday about how to maintain a healthy gut. She said one of the biggest challenges today is stress.
“Stress can have a really big role in your IBS symptoms, the progression of your IBS,” Johnson said. “So really important that you’re doing things to try to decompress.”
Johnson recommends relaxation techniques, personal time and exercise.
“Stress also depletes certain nutrients,” Johnson said. “Things like B-vitamins, zinc, magnesium, vitamin C – all of these vitamins get depleted at a faster rate.”
Johnson’s first recommendation for improved gut health is probiotics.
“Good health bacteria because we want to create a really nice environment in that gut to be able to digest foods properly.”
Johnson said fermented foods – like sauerkraut, tempeh, kefir and kombucha – and dietary supplements are a good source of healthy bacteria.
She said it can be scary for IBS patients to incorporate more fruits and vegetables in their diet because they sometimes make symptoms worse. She said a diet low in FODMAP foods can help.
“If you can follow this low-fat FODMAP diet it can help make your symptoms better,” Johnson said.
According to the Canadian Digestive Health Foundation, FODMAPS are a group of carbohydrates that aren’t easily digested so they are fermented by gut bacteria, which can cause digestive problems. Low FODMAP diets eliminate certain foods and reintroduce some of them after symptoms subside.
“It is estimated that up to 80 per cent of people with irritable bowel syndrome (IBS) may benefit from a low FODMAPs diet,” said the foundation on its website.
Johnson said there are lists of foods that work in low FODMAP diets available online and popular high-protein diets can be adopted.
“If you’re having a flare-up of IBS you want to make sure you’re having protein that perhaps is more easily digestible.”
Johnson said plant-based proteins can be IBS-friendly options.
“Lentils, for example, are a good source of protein,” Johnson said.
One thing everybody can do is drink more water. Johnson said it helps replace fluids during IBS episodes and helps to improve consistency.
“Make sure you’re hydrating,” she said.
