Tag Archives: Irritable Bowel Syndrome

FODMAP food fun

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I have had a rocky ride with Irritable Bowel Syndrome (IBS). I was diagnosed with it as a university student in 2007, after I had agnoising abdominal pains that kept me awake and horrific belching.

Blood tests ruled out coeliac disease and I had an ultrasound which was clear. I was offered an endoscopy – an investigation where a tube is shoved down your throat – but mum warned me off, telling me what a traumatic experience it was for her.psyllium

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Psyllium looks about as great as it tastes.

I tried all sorts of remedies. Peppermint tea which helped in the short term, a low dose of antidepressant medication, which completely stopped symptoms but induced vivid nightmares, and psyllium husk (found in the brand Fybogel) which made me feel sick. You had to quickly drink grains floating in water. It was hard to pinpoint which particular foods set me off. No pain relief medication helped.

A 2013 medical study concluded that  the low FODMAP diet offers leads to significant improvement for the majority of those with digestive disorders, around 15% of the world’s population. Research suggested that certain carbohydrates were responsible in 1988 and the diet was developed following further studies. I have found that I no longer have stomach pains before or after eating and I no longer get bloating. It has given me significant relief.

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Around 75% of patients in two small studies found that their symptoms had improved. More research needs to be undertaken as this could be a cheap option for the National Health Service rather than relying on medication. It should be recommended to all patients complaining of digestive discomfort. A Gastroenterology journal entitled A FODMAP Diet Update: Craze or Credible? concluded: “evidence indicates that the FODMAP diet provides an effective approach to managing patients with FGID [digestive disorders].”

I discovered the FODMAP diet through online research. This stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.

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The theory is that some fruits, animal dairy products, wheat products, beans, garlic and onion (containing Fructose, Lactose, Fructans, Galactans and Polyols) are incompletely absorbed and are harder to digest. IBS sufferers appear to be particularly sensitive to them. For a full list click here and go to the bottom of the page.

A main plus point is that it is not a restrictive diet. You could still have trigger foods, just less of them. It was only onions and garlic that the diet recommended completely avoiding. This only caused a problem with curries. Spring onions were a decent substitute for stir fries and garlic puree in stir fry sauces did not cause me any trouble.

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The aim is to try the diet for six weeks and then introduce one trigger food a week and see how much it affects you.

A typical day included:

Breakfast:

Porridge or muesli with lactose-free milk, banana and coconut flakes

I like lacto free milk by Arla, it is still cow’s milk and tastes the same, but with an enzyme added to break down the lactose. There is no point trying goat or sheep milk instead – it still contains lactose.

Almond milk tends to stick in the back of the throat, hemp milk tastes too watery and coconut milk is too sweet. Forget soya milk as soy beans are on the list of foods to limit.

I’ve saved money by bulk buying a kilograme of oats rather than ready-made porridge sachets. Simply add a quarter of a cup of oats to half a cup of milk and half a cup of water (or 40g oats, 175ml water, 175ml milk) and microwave for two minutes, microwave for two minutes more. You may need to practice this on a weekend first as it depends on your microwave wattage.

I got ready-baked oats which are a minute or two quicker, but they don’t taste as nice as standard Scottish ones.

Lunch:

Pasta or potato salad (I was able to handle the small amount of gluten pasta for lunch)

Green salad with mozzarella slices

Leftovers

Dinner:

Gluten-free pasta and sauce or

stir fry

or steak, spinach and potatoes (for days when I’m tired and need an iron boost).

Dessert

Snowconut frozen yoghurt – gluten and lactose free as it is made from coconut milk this is a tasty alternative

Melon (not watermelon – this is high FODMAP)

Strawberries and a little cream

Unfortunately there is not much lactose free yoghurt available but I find that in small quantities I can usually tolerate it.

I recently had wheat pasta again and as anticipated, I had a sore tummy approximately an hour later. Rice pasta is just as good if you get thicker varieties such as penne and fusilli. I will be eating lunch portions only. Before sport I avoid any trigger foods. I have also cut down on my alcohol intake as this makes my symptoms flare too. If I am out drinking I try to alternate with juice.

If you try it let me know how it goes. You can find checklists online to take when you’re shopping, such as this one. Remember you need to reduce/avoid intake of any high FODMAP foods for six weeks before you start reintroducing foods on this list. It may be helpful to keep a food diary during this time.

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Running with Irritable Bowel Syndrome

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Stomach problems affect 60% of runners. Here is how I deal with mine.

When I was in my teenage years and had started university, I had terrible stomach cramps which would sometimes keep me awake at night.

I went to my G.P, who referred me for an ultrasound and a blood test.

The blood test showed no coeliac disease or gluten-intolerance. The scan showed nothing abnormal. So I was referred to a gastroenterology consultant.

He took my history and said he suspected that I had Irritable Bowel Syndrome (IBS) or a motility disorder, a disorder of the stomach where it doesn’t release food when it’s supposed to.

When I first started running I tried to do what is suggested for those without IBS, not eating hours before a run so that I wouldn’t get the stitch. However, I found this impossible as the hunger would stop me running, and often I could feel the painful sensation of stomach acid slopping around. So I have found the perfect window to eat before heading out.

I eat two hours before and have something that’s easily digestible but that will still fuel my workout. That is, something with carbohydrates and protein and minimal fat. So in the morning I’ll have a bowl of muesli. Don’t have something with a high fibre content, like Weetabix, as high fibre intake is a common cause of cramps. Sometimes I’ll have a Buscopan tablet before, this is great for IBS.

If I’m doing exercise after work I’ll have a snack about an hour before I leave, something starchy like jam on toast, which I saw recommended by a pro cyclist.

Of course it helps to have starchy food like pasta the night before. But here’s the thing, I’ve found that even though I’m not gluten-intolerant, I find it hard to digest.

I know this because every time I eat lots of bread or pasta I get stomach cramps. So lately I’ve switched to “free-from” pasta made of corn. I’ve also found that bananas trigger cramps.

Make a food diary and see what triggers yours.

A rice dish is a great source of carbohydrate the night before exercising in the morning. I also find it helps if you do a preparatory jog for a couple of minutes in the house before leaving, to ensure that you don’t get any pains. If you do, grab a quick bite to eat and go running in an hour.

If cramps are disturbing your sleep, try a wheat bag that you heat up in the microwave and some herbal tea. I like Dr Stuart’s Valerian plus, I always get to sleep quickly and have a restful sleep with that. The longer you’re awake, the greater the chance of you getting hunger pains.

I find it helps to have a milk drink about an hour before bed. Milk decreases the acid content in your stomach in the short term, leading to temporary relief of most discomfort. It also has somatic (sleep-inducing) effects. However, it increases acid content in the long-term, so you need enough time to get to sleep before that happens.

I try not to drink much in the hour before a run, as it gives me the stitch. Don’t eat at least an hour after your workout. You need time for blood flow to be diverted from the legs, where it has been needed.

I hope this helps. If you or someone you know has IBS, I’d like to know about your experiences, and let me know what has helped you.

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