Tag Archives: Food

Foods to Avoid With IBS

IBS is a digestive condition that affects many people’s lives, but with the right diet it can be helped. People just need to educate themselves about the foods to avoid with IBS. This article is expert qualified nutritionist advice about the types of foods to avoid with IBS.

Expert Advice on Foods to Avoid With IBS

People who suffer from IBS may find it debilitating and affect their daily lifestyle. If you have IBS the single best thing you can do is learn about foods to avoid with IBS.

Chronic IBS suffers sometimes need to live different lifestyles and can’t do a number of activities that others take for granted. Most so it can make people with chronic IBS to avoid certain social environments and activities through fear of having a bad reaction and not being able to keep their issue a personal secret. This can unfortunately cause them to feel socially outcast and shy away from certain social environments and certain hobbies or things like that.

The following information is for people who suffer from IBS or IBS pain and want to manage their condition through educating themselves about foods to avoid with IBS and making healthy food choices which will help manage and control IBS and allow them to live normal, stress and fear free lives where they do not need to feel left out and not let the condition rule their life.

Education is the key to finding an IBS solution
Educating yourself about the right foods and the wrong foods is the key to managing your IBS symptoms and IBS pain. The problem with IBS is that it won’t just go away if you ignore the problem. So you have to face the issue, educate yourself and treat yourself in the correct way. This is the only true way to ensure that you can enjoy your life and live without the shackles of IBS.

Stress and IBS
IBS can be triggered by foods but unfortunately it can also be triggered by stress and emotions.
This is why educating yourself about the foods that will and will not cause you issues is the key to managing IBS pain. If you are confident about your food choices, then you will not be stress and as a result you will avoid the two most common causes.

Foods to Avoid With IBS

Alcohol
Alcohol in general can cause digestive issues for some, but when combined with carbonation/ bubbles (such as beer and champagne) it can double or triple the effect.

It is worth trialing a few different types of alcohol and seeing what effect it has on you. Some people may find some types of alcoholic drinks perfectly fine, while others cause a lot of issues. It is best to try to stick to ‘cleaner’ alcoholic options that are low in added sugars and are free from gluten, preservatives, sulfates and other common processing inclusions. Spirits without carbonated mixes are usually a pretty good option – but once again it is a bit of trial and error until you find something that suits you.

Gluten
Gluten is a major allergen and many people’s digestive systems cannot handle this ingredient. Unfortunately our bodies were not designed to digest gluten as throughout our human evolutionary period gluten was nonexistent.

It is not until recent years that gluten was brought into the human diet and due to its ease of storage, low-cost, high production ease and ease for transport it because a major staple in the human diet. Foods like breads, pasta, cake, pastries and so on all contain gluten. Gluten is the major protein that comes from grains such as barely, wheat and rye. Even people without IBS can have major issues with gluten in the diet and cause things such as eczema and chronic sinus. So look to cut this out of the diet and you’ll immediately feel much better. Also ensure to read food labels and look out for the code names of gluten such as ‘modified food starch’. Gluten is used in a lot of processed foods so be sure to check label and shop at places that are known for holding a wide range of gluten-free foods – like local health food shops or online.
Rice and corn flour is a great alternative to wheat flour and other high gluten grains.

Soy
Soy is one of the top 8 irritants for digestive health. Soy based products and processed food containing soy should be avoided.

Sugar alternatives/ sweeteners
Sugar free alternatives when broken down in your digestive system cause gas, wind and bloating in most people even if they don’t have IBS. So it is obvious that these ingredient and foods should be avoided for people who suffer from IBS. Avoid at all cost. Natural alternatives like stevia pure leaf extract might be a good alternative for some who need to have a sweetener, but still use in moderation.

Sugar
Foods to high in sugar (particularly highly processed white table sugar) can cause issues as well. Avoid processed highly refined sugar foods like pastries, white breads, sugars and so on.

Fats
Foods that is overly high in fat cause havoc with your digestive system. This is not to say that all fats are bad and fats should be avoided at all costs. Healthy fats such as Omega 3 are vital to good health and a healthy digestive system. Including oily fish such as salmon is one of the best ways to do this. Other alternatives are including healthy grains like flax seeds (or also called linseeds) and chia seeds (very high in protein also). These high omega 3 grains do not give that fishy smell or reflux that some people can get from fish oil capsules.

For more information and a more complete list click on the following link for foods to avoid with IBS

The Obese Can’t Eat Normal Food Without a Sense of Panic Or Guilt

At 256 lbs, I saw my naturopath for the first time. We had a long discussion about food, my weight, my depression, and how I wanted to tackle all of it. The following year after I had lost 136 pounds and visited her again for final blood work, she told me that on the first day we met she made a note in my file. It said: “Patient views food as poison.”

She had hit it right on. I did. And I am not alone. I may have been on the extreme end of the thought process, but the fear of food was real. In my entire life, I had never eaten one ounce of food without guilt. Even as a child, if I wanted a second apple I felt as though I was proving to all that saw what a pig I really was.

That is why a simple low fat raw food diet worked for me. It was minimal and I could enjoy as much as I wanted without a drop of guilt. I thought I could bring that to the obese community as a miraculous cure for obesity. I was wrong.

For each person I helped achieve great weight loss, there were another twenty who came and went. People would sign up, do the all raw diet for their first month or two and have huge weight loss, but then the reality of being on a restrictive diet would hit and they would flee forgetting all about their achievements. Their major complaint: “I just want to eat like a normal person.”

What did they flee to? Not another healthy sound diet. They returned to the diet/binge cycle – the only method they knew for day to day eating.

For those of us who have grown up with obesity or entered the dieting world early, we have no idea what “normal” eating is. All we know is how to diet or not diet, and the not diet has nothing to do with eating right. We have proven to ourselves over and over again, that we have no control over the food we eat except when on a structured diet, and then it is only until we can’t do it anymore.

I have developed a complete new system for my clients who cannot do the all raw program. It is ten times scarier for them than asking them to live on raw fruits and vegetables. Why? Because I make them eat.

One of the first things that becomes very clear and they actually all voice is, “I don’t know how to eat like a regular person.” When I tell them I want them to eat 1800 calories their first two weeks to find out what their true maintenance diet will look like, their eyes pop, their voices quake, and they stammer: “1800 calories, I can’t do that I will gain weight.” It takes me a while to convince them otherwise.

The first week is always full of panic. Their menus are peppered with all sorts of ideas on eating they have picked up from dieting their whole lives. A lot of it is food they don’t even like and would never eat outside a diet. When I tell them to eat more, to try something new they balk. “No, no, I can’t do it. I will lose control.” In truth, that is exactly what I want them to do.

It is only after examining what out of control is, that we can work together to bring things back to the middle and find a satisfying solution that will allow them to take control of their eating.

We are all different. Each of us has different likes and dislikes, our bodies respond to different types of food. Some people can tolerate higher fat, some people can’t. Some people can have salt in their diet without it affecting them, others like me, have to be cautious. Some people need fewer, larger meals to feel sated, others need to graze through the day. Understanding who you are as an eater becomes paramount in defining a diet that will bring weight loss and then let you adjust it for life-time maintenance.

Accepting that there is no one cookie-cutter diet out there that will work for everyone, is vital in developing an eating plan. Throwing out all preconceived ideas of what a diet is, is the only way to move out of the diet/binge cycle.

That fear of eating that has been hammered into us all these years has to be tackled. The only way to do that is to eat. Sounds simple enough, but in my experience I have found it is harder to get people to eat then it is to get them to diet.

Why? Because all we know is deprivation or guilt.

When I start a new client on this program, their first week proves how true the above statement is. They eat tentatively. The foods tend to come from their dieting history, the amounts minimal.

I pick out these dieting foods and ask why they chose to eat them. Their answer is surprising. Not only was the food not satisfying, but oftentimes they ate food they didn’t like because that is what their dieting brain told them was the only acceptable choice. Now, there are diets out there on the market that promote lots of eating choices. They work for some, but the problem is they are small amounts for the calories, and most obese men and women need bigger servings, and when they eat higher fat, sugar, or salted foods, cravings dictate that one serving is never enough. That creates more fear of food, and that fear limits viable choices in their idea of what they can and cannot eat for weight loss.

I make it clear, I do not want to see those diet foods in their menu again. Panic ensues.

It is a process, a hand holding to calm their nerves and gain their trust that it is okay to eat food as long as they understand that each choice they make needs to be seen as a whole, and it needs to work with them as a person. Once they see that they really can eat 1800 calories a day without gaining weight they are amazed. Amazed that they are now eating foods they saw as detrimental to their dieting cause, and eating those foods in amounts they find satisfying.

No, not every food they love can be eaten, but by examining what foods keep them stated, and what foods cause them to want more, their menu of choices grows and the idea that this type of diet can be done not just for short term loss, but for life becomes empowering.

It is this fear of food, this fear of not being able to stick to a diet, this fear that food controls us and not the other way around that keeps the obese obese.

Food is nutrition. Our bodies need it, even our brain needs it to stay balanced and keep us in a good place. What the obese have to come to terms with is that they are a unique individual, and although their obesity issues are common within the obese community, their needs to feel satisfied are quite different.

Food is neither enemy nor lover. It needs to become a partner in the obese person’s quest for health and well-being.

If you want to beat your obesity, then you must be willing to work through your fear of eating outside of a diet. You must be able to look at food realistically and take time to explore what is right for you before embarking on your next diet.