Diet For Those Who Suffer From Irritable [الأرشيف]

iffat

06-07-05, 06:46 AM

Irritable bowel syndrome or (Ç áÞæáæä ÇáÚÕÈí is a condition that causes irregular Bowel movement:symptoms includediarreha, constipation, gases, pain, sweating and inbalance while passing stool,and inability to tolerate many nutrients

This iswhat my deardietitian friend has recommended for those who suffer from it

What to Avoid:
• Eliminate coffee from your diet, both caffeinated and decaffeinated.
• Eliminate milk and milk products from the diet.
• Avoid these foods that may make the intestinal spasms worse: cheese,
butter, soft drinks, candy, chocolate, dairy products, fried foods, nuts,
orange juice and grapefruit juice, pastries, spicy foods, sugar, and wheat
products.

What to Include in Your Diet:
• 35% of your daily calorie intake should come from protein sources such as:
lean meat, fish, poultry, and eggs. Try a boiled egg for breakfast on only
boiled egg whites. For lunch you can eat chicken, meat, or fish baked,
broiled, roasted, or boiled, but not fried.
• Another 35%, the carbohydrate portion, of your diet should mainly be from
vegetables and whole grains, and not from sugary and starchy foods.
Vegetables can include leafy greens, pumpkin, carrots, asparagus, zucchini,
and sweet potato is more nutritious than regular potatoes. Eat whole brown
rice and oats for your grains. Make oat soup by sautéing some chopped onions
in a little olive oil, add half a cup of Quaker oats, and about 2 to 3 cups
of water, and simmer for 15 minutes or until it reaches desired thickness.
• The final 30% of your diet should come from essential fats: olive oil and
canola oil. You need to include at least some fat in your diet, such as a
little olive oil in your soup, some olive oil sprinkled on baked fish or
chicken breasts.
• Eat iron rich foods such as fish, asparagus, figs, and dates.

Supplements:
• The B vitamins are important to bowel health and proper function, so take
at least 100 mg vitamin B complex daily.
• Folic acid deficiency often occurs in people with irritable bowel
syndrome, so supplement 800 mcg of folic acid daily.
• When diarrhea occurs a magnesium deficiency may cause you to experience
weakness, loss of appetite, low blood pressure, confusion, muscle twitches
and spasms, and even seizures. Take 500 to 750 mg of magnesium daily.
• Calcium and magnesium should always be taken in a ration of 1:2.
Therefore, you need to supplement 1,000 to 1,500 mg of calcium. Whenever you
supplement minerals, the label should indicate that they are "chelated". Get
at least half an hour of direct sunlight exposure daily so your body can
produce enough vitamin D to ensure proper calcium absorption and
utilization.
• Also take 50 mg of chelated zinc daily.
• Take a supplement of acidophilus culture to maintain the healthy
intestinal flora.

Herbal Remedies:
• Valerian relieves spasms of smooth muscles such as the intestines. It also
calms and relaxes the nerves. You can take it in tablet or capsule form.
• Fenugreek (ÇáÍáÈÉ) is useful for inflammation of the stomach and
intestines and it improves appetite. Drink 1 to 2 cups of fenugreek tea made
by simmering 1 teaspoon seeds in 11/2 cups water.
• Other herbs useful for alleviating symptoms of irritable bowel syndrome
are chamomile and peppermint.

Finally, practice the relaxation breathing exercise at least twice a day.

By Amal Al-sibaie(dietitian)

remember folks that if you need to take any herbal remedies you should consult with your doctor first

Iffat