DIGESTIVE HEALTH€¦ · your digestive health today. QuickStart Guide to DIGESTIVE HEALTH r....

3 foods to include in your diet for improved digestion

2 foods to avoid at all costs

3 foods that can usually be included in diets in moderation

How to reduce or eliminate bloating

Next steps if you’re not getting the results you’re looking for

2 healthy, easy, and IBS friendly recipes.

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Make your nutritional choices count and take control of your digestive health today.

QuickStart Guide to

DIGESTIVE HEALTHBetter

IRRITABLE BOWEL SYNDROME, OR IBS, IS A DIGESTIVE DISORDER THAT IS CHARACTERIZED BY

SEVERAL COMMON SYMPTOMS. These can include changes in bowel movements such as constipation

or diarrhea (or both!), abdominal pain, changes in stool appearance, abdominal bloating, gas or burping, nausea, heartburn, acid reflux, easily

feeling full, or a loss of appetite.

Studies have shown that IBS causes are complex and unique to every person. There are many factors that can affect digestion and there is no diagnostic test that can confirm or deny IBS, rather, doctors can diagnose IBS after numerous symptoms occur for an extended period of time and other probablecauses have been eliminated.

The good news is that IBS can easily be managed through simple dietary and lifestyle changes! IBS is different for everyone and you will need to figure out what works best for you.

This eBook will help guide you through your IBS journey by examining:

• Three foods to include in your diet for improved digestion

• Two foods to avoid at all costs

• Three foods that can usually be included in diets in moderation

• How to reduce or eliminate bloating

• Next steps if you’re not getting the results you’re looking for

• Two healthy, easy, and IBS friendly recipes.

Before we move any further, please note that this eBook is intended for informational purposes only. It is not the inten-tion of this book to diagnose or replace the advice of a medical professional. Please contact your doctor prior to making any di-etary or lifestyle changes.

INTRODUCTION

2 | WWW.DIGESTIVECENTER.COM QUICKSTART GUIDE TO BETTER DIGESTIVE HEALTH

IMPROVE DIGESTIONHOMEMADE BONE BROTH

The extended simmering allows collagen, proline, glycine, gelatin, and glutamine are all stored within these inedible parts to be released into delicious, healing bone broth. Bone broths are also a great source of necessary minerals such as calcium, magnesium, phosphorus, silicon, sulphur, chondroitin, and glucosamine.

Regular consumption of bone broth is incredibly beneficial to IBS patients. Bone broth is valuable for your gut because of the easily digestible gelatin present. Your body uses gelatin and collagen to replenish the strength of your gut lining and fight food sensitivities. It also helps your gut grow good bacteria and supports healthy levels of inflammation within your digestive tract. Additionally, bone broth and stock is very easy to digest and the nutrients found within it are highly bioavailable. That means they are easy to absorb and be put to use by your body. Having a healthy intestinal lining will reduce permeability and help heal your digestive system.

In general, store-bought broths and stocks do not have the same nourishing and healing properties. This is due to the fact that most manufactured stocks and broths are made using bouillon cubes and artificial meat flavors. If you want the nutrition and healing of REAL bone broth, your best bet is to make your own. My favorite recipe for bone broth is from The Nourished Kitchen:

THE 3 BEST FOODS TO

There are many foods that are healthy and beneficial to include in your diet to help manage your IBS. Below are my top three foods to ensure you eat regularly to help manage symptoms, improve health, and look and feel your best!

1

INGREDIENTS

1 Chicken Carcass, organic is better

Vegetables or vegetable scraps such as: celery, onion, carrot, garlic, etc.

Bay Leaves

TBSP Apple Cider Vinegar (I use Braggs)

1. Add the chicken carcass, vegetables, and bay leaves to a large crockpot

2. Pour filtered water over the carcass until covered

3. Add the apple cider vinegar

4. Cook over low heat for at least 24 hours, adding water to keep the carcass covered as necessary. You know your bone broth is done when the bones are flexible and rubbery.

5. Strain the bone broth through a fine mesh sieve and then store in glass

Fresh broth can be stored in a refrigerator up to 1 week. Frozen broth will keep for 6 months.

Directions

ROAST CHICKEN BROTHPrep Time: 5 mins | Cook Time: 24 hours | Yields: 1 large pot

Bone broths and stocks have been used for centuries as both a mealtime staple and a nourishing powerhouse. Making bone

broth helped our ancestors ensure that no part of a hard-earned meal went to waste. Bones, marrow, tendons, ligaments, even

the feet of the animal were boiled then simmered over a period of days to make broths.


IMPROVE DIGESTIONSTEAMED VEGETABLES

Steamed vegetables that are easy for you to digest are incredibly important to include in your diet. Vegetables are packed with nutrition and fiber; both will help you manage your IBS. Finding the right vegetables for you can be a bit tricky though.

Certain vegetables such as broccoli, cauliflower, cabbage, brussels sprouts, onions, leeks, and asparagus can be more difficult to digest and can cause unpleasant symptoms in some people. If that’s the case, try to incor-porate vegetable such as eggplant, green beans, celery, carrots, spinach, sweet potato, zucchini, and squash.

Eating a variety of different, well tolerated, vegetables will help keep you healthy and provide an array of nutrients that your body can use. Over time, you will figure out what vegetables you tolerate well and what foods may trigger your symptoms.

THE 3 BEST FOODS TO

( continued )

2


IMPROVE DIGESTIONHEALTHY FATS

THE 3 BEST FOODS TO

( continued )

3

SALMON COCONUT OILAVOCADO

Wild-caught salmon is a great choice due to the high

levels of Omega 3 fatty acids. Increasing you intake

of Omega 3’s has many benefits including reducing inflammation, promoting

gut health, promoting brain health, heart health, and

more.

It is important to eat only wild and sustainably caught

salmon as farm-raised salmon are generally fed a

diet of inflammation- promoting grains and the meat is not as high in vital

nutrients, including Omega 3’s.

GHEE

Some people with IBS will have a difficult time digesting fats, especially harmful fats (like trans fats, vegetable oils, etc.). This difficulty can lead to deficiencies because fats are a necessary part of our diet. Consuming healthy fats in moderation provides essential nutrients and can promote gut healing!

Some healthy fats to consider are:

Avocados are a great source of B vitamins, magnesium,potassium, and Vitamin C. One avocado also contains

up to 40% of your daily fiber needs! They are a great source of plant-based fat and protein and help you absorb more nutrients when eaten

with other vegetables.

Individuals with IBS are usu-ally fine with avocado oil and smaller servings of avocado

(approximately 1/8 th of a fruit). If tolerated well, you can increase the serving size to reap more

benefits of this great plant!

Coconut is remarkably beneficial to people

suffering from IBS because of its natural anti-microbial

properties (meaning ithelps kill off bad gut

bacteria).

Coconut oil is also highly stable and can be used for

all types of cooking and baking. Try using a bit of coconut oil on steamed vegetables instead of

butter or dab some in a pan instead of olive oil or canola

oil for cooking.

Ghee, also known as clarified butter, is made by removing the milk solids found in butter (lac-tose and casein) and has been used in Indian and Southeast Asian cuisine for centuries.

Ghee supports a healthy diges-tive tract due to the presence

of butyrate, a short-chain fatty acid. It reduces inflammation and is beneficial for digestive

and colon health. Ghee derived from grass-fed butter is high in nutrients and helps your bodyabsorb the fat-soluble vitamins A, D, E, and K. Ghee is great for cooking and baking. It can be heated to 485 degrees before

reaching its smoke point. Enjoy ghee in place of butter in

recipes and get the benefits.


x

x

WORST FOODS

SPICY FOOD

Spicy foods can cause IBS symptoms to appear or worsen, often quickly. Interestingly, a study published in the British Medical Journal found that the capsaicin receptor (TRPV1 nerve fibers) in IBS patients is hypersensitive and when exposed to the chemical, responds with more severe abdominal pain.

Capsaicin is the compound that makes chili peppers hot and is present in most spicy foods. Due to the predisposition for spicy foods to aggravate your gut more than others, it is best to just omit spicy foods altogether.

CONVENTIONAL DAIRY

Dairy has two major problems. First, it contains difficult to digest fat, which can cause problems within your digestive system. Second, many people with IBS tend to be lactose intolerant. Studies have also shown dairy to promote inflammation within the body and cause negative hormonal responses in some people.

Fortunately, there are tons of dairy alternatives on the market now! Nut milks like almond and cashew are found in almost any grocery store. There are also cheese substitutes, dairy free ice creams, and more! Cutting dairy out of your diet has never been easier.

FOR INDIGESTION2If you’ve been monitoring your IBS symptoms for some time, you’ve probably become aware of what

foods will trigger problems and what foods are safe. Food tolerance varies by person, and what you

can handle will be different from what someone else can. Still, avoiding the most common IBS triggers

will help you have fewer problems, increase your regularity, and experience less bloating.


FOODS TO HAVE

1. Sugar

Limiting your intake of sugar has many benefits for your overall health and wellbeing. Specifically when talking about IBS, it is important to limit sugar intake because excess sugar can cause a myriad of problems in your GI tract. When you ingest more sugar than your small intestine can absorb at once, some of it is passed to your large intestine. The bacteria in the large intestine has a great time feasting on all that sugar, which leads to fermentation in your intestine. As a result of this fermentation, you’ll experience gas, bloating and abdominal pain. Excess sugar also causes inflammation throughout your body and weakens your immune system.

Watching your sugar intake can be tricky. Begin to familiarize yourself with reading labels and looking for hidden sugars. There are at least 61 different names for added sugar that can be used on labels including: galactose, malodextrin, dextran, high-fructose corn syrup, agave nectar, and fruit juice concentrate. An easy way to decrease your sugar intake is to cut sweet beverages out of your diet completely such as soda, lemon-ade, energy drinks, and juices.

The World Health Organization recommends no more than 10% of daily calories, and

preferably less than 5% of daily calories come from sugar. For an adult with normal body mass, that’s approximately 30g of sugar.

IN MODERATION3In our modern world, there are many foods that are less than ideal to consume

regularly. For your health, and your IBS, it is best to use thoughtful moderation

with the following foods:

(You decide what moderation means to you! )

2. Gluten Containing Foods

Gluten is a protein found in many cereal grains such as wheat, rye, and barley. Many people with IBS are also intolerant or gluten sensitive to this protein, meaning they cannot digest it properly. Some studies have even shown that gluten sensitivity might be involved in the development of IBS! Even if you think you handle gluten well, you may benefit from moderating it in your diet.


Not all gluten is created equal though! Many IBS patients are able to tolerate some grains and cereals, depending on how they were grown and their preparation. Organically grown wheat that is free from commercial pesticides could be more tolerable to your digestive system as could traditionally made sour-dough breads thanks to the fermentation process used to make the breads. If you’re not ready to remove gluten from your diet completely, this is a great place to start.

If you still find that gluten-containing foods are a trigger for you, there are a variety of gluten free options from breads and pastas to flour and pastries in nearly every grocery store. Today more than ever, it is easy to find products to suit your individual dietary needs.

3. Coffee / Alcohol

Coffee and alcohol are both irritating to the gut, which can lead to IBS flare- ups. If either, or both, of these are triggers for your IBS symptoms, you could see increased cramping, bloating, indigestion, reflux, diarrhea, or constipation after even small amounts. Reducing your consumption of either or both of these drinks can significantly improve your IBS symptoms.

The caffeine in coffee is the root cause of problems for most IBS patients. Caffeine can increase stomach acid production, causing indigestion or reflux and abdominal pain and can stimulate the motor activity of the colon-causing diarrhea. If you have diarrhea-predominant IBS, you are more likely to be affected by caffeine than if you have constipation-predominant IBS. Some IBS patients have found relief simply by brewing decaffeinated or half strength coffee instead of full strength coffee, while others have found that cutting down their coffee consumption has improved their symptoms dramatically.

When considering alcohol, it is important to take note how different drinks affect you or could affect you. Many IBS patients find that beer worsens their symptoms significantly as do liquors mixed with carbonat-ed beverages (suchas a rum and Coke). Distilled alcohol, such as gin, vodka, and whiskey tend to be more tolerable for some, however it is important to note that all alcohol can act as an irritant so it is best to limit consumption until you find a level that works for you.


BLOATING

ENJOY SMALL AND SLOW MEALS.

STAY HYDRATED.

EXERCISE REGULARLY.

Smaller meals may be easier for your body to digest and ensuring plenty of time to thoroughly chew and digest your food before moving on to your next task may help reduce bloating.

Hydration tackles bloating on two fronts: proper hydration is vital to digestion and elimination and when you are dehydrated, your body will attempt to retain water as a protection mechanism. Aim for half your body weight in ounces every day (for example, if you weigh 150 pounds, you should aim for 75 ounces of water daily). Don’t forget to adjust for hot weather and activity!

Exercise improves bowel function and reduces inflammation. Ensure that you are moving throughout your workday as well. Long periods of sitting or littlemovement may make bloating worse. Making time for short walks during the workday may help reduce or prevent bloating.

HOW TO REDUCE

Bloating is one of the most common and annoying symptoms of IBS. Many people wake up with a flat stomach, only to have bloating and abdominal distention progress throughout the day. There is no immediate cure for bloating, however it can be prevented or reduced through some dietary and lifestyle changes. Experiment with the following tactics and see if your bloating is improved:

Every person will have a different experience with IBS. For some, incorporating some or all of the tips in this guide will significantly improve their symptoms and overall quality of life. However, if these tips do not give you the results you werehoping for, or if you desire to learn more about your body’s functioning, talking to your doctor or nutritionist about con-ducting an elimination diet is a great next step


ELIMINATIONDIETS

A QUICK GUIDE TO

AN ELIMINATION DIET IS SIMPLY A SHORT-TERM DIET THAT REMOVES ALL SUSPECTED OR POTENTIAL ALLERGENS AND THEN REINTRODUCES ELIMINATED FOODS ONE-BY- ONE TO SEE IF THERE ARE ANY REACTIONS.

In a 2006 study conducted by the University of Kansas, 20 IBS patients underwent elimination diets based on food and mold

panels that had been performed. One hundred percent of the patients in the study, experienced significant improvements in

their digestive symptoms.

As you know, there is no single food that causes IBS symptoms. A variety of different foods can trigger your symptoms and it can

be frustrating to be unsure about what may cause problems. An eliminatio diet will identify what foods are definite trigger foods

for you, as well as what foods you can handle in moderation (and what moderation looks like to you).


Elimination Diet Steps

ELIMINATION DIETHOW TO CONDUCT AN

It is always best to talk to your doctor or nutritionist before conducting an elimination diet. These professionals can help

oversee your diet, ensure quality control measures are in place, and help you reintroduce your eliminated foods safely. This

section is meant as an overview of the elimination diet for informational purposes only.

1.

2.

3.

4.

Identify all possible triggers for which you want to control. Make sure to include common allergens such as gluten, dairy, soy, refined/added sugar, legumes, and alcohol.

Eliminate ALL foods from your list for AT LEAST 3 weeks. This is the minimum amount of time your body will need to clear the antibodies your immune system makes every time it negatively reacts to a food. Be careful to check all food labels for hidden trigger foods and be very cautious when dining out, if you choose to do so during your elimination diet.

After your elimination period, it’s time to start reintroducing foods into yourdiet. It is important to only introduce one food at a time. Pick the food you would like to start with and eat it daily for 2-5 days, depending on if/when you notice any adverse reactions. If a reaction occurs, take note and discontinue eating that food. If your symptoms improve again after discontinuing that food, you know it is not a good food for you. If no reaction occurs, you are probably safe to include that food in your diet!

After your first reintroduction, return to your elimination diet for at least 3days to allow your body to clear any antibodies. After the three days, you can introduce another food. Repeat these steps until you’ve tried all of the foods on your list.

Elimination diets are a lot of trial and error and generally take anywhere from 4-8 weeks to complete, depending on how many

foods you desire to check. This may seem like a long time commitment, but in the context of your entire life, it is really only a

short time for which you receive a ton of valuable information.


HEALTHY & EASY2

RECIPE IDEASto try today


INGREDIENTS 3 cups gluten free cornflakes (preferably organic,

non GMO)

1 TBSP olive oil

1 pound boneless, skinless chicken breast, cut into strips

½ tsp paprika

2 eggs

½ tsp sea salt or Himalayan pink salt

¼ cup Dijon mustard

1. Preheat oven to 425 and line a baking sheet with parchment paper.

2. Place cornflakes in a small food processor with salt and paprika. Pulse until finely ground. Place ground cornflakes in a bowl and drizzle olive oil. Whisk with a fork until the crumbs are coated and no longer sticking together.

3. Place chicken strips in a plastic zipper bag with mustard. Toss to coat.

4. Whisk eggs in a bowl until smooth.

5. Working one by one, dredge chicken strips in the cornflake mixture then dip tenders in the egg and return once more to the cornflakes until coated. Arrange tenders on the baking sheet.

6. Bake until golden and internal temper-ature of the chicken reaches 165 degrees, approximately 15-20 minutes.

Serve with vegetables of choice.

Enjoy!

Preparation

gluten-freeDIJON CHICKEN FINGERS

This is a great, IBS friendly, substitute for traditionally prepared chicken tenders. Use this recipe when you’re in the mood for fried chicken tenders, but don’t want the uncomfortable consequences!


INGREDIENTS 2 salmon fillets (4 oz each)

9 cherry tomatoes, sliced in half

Parsley, for garnish

1 yellow squash, sliced into rounds

2 TBS avocado oil

1 lemon, sliced into thin rounds

1 zucchini squash, sliced into rounds

Salt and pepper to taste

1. Prepare two 9x9 pieces of aluminum foil by laying flat on a baking sheet and preheat the oven to 375.

2. Place zucchini and squash in even layers on the foil and top with tomato halves.

3. Place salmon fillet on top of vegetables. Drizzle with oil and sprinkle salt and pepper. Place 2-3 slices of lemon on top of each fillet.

4. Roll ends of foil pack together, forming a sack.

5. Bake for 20-25 minutes until salmon is opaque and flakes easily with a fork.

6. Remove from oven, garnish with parsley.

Enjoy!

Preparation

easySALMON BAKE

This recipe is full of healthy and nourishing Omega 3’s and easy-to- digest vegetables! Plus it’s quick and easy to make. Consider this your new week-night staple.


DIGESTIVE HEALTH€¦ · your digestive health today. QuickStart Guide to DIGESTIVE HEALTH r....

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