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I’ve had IBS for 15 years and the only thing that actually helped it was dealing with my stress (therapy, meditation, hypnotherapy, getting organized, taking time off). It’s more likely your stress is causing gut problems than the other way around. Messing with your diet in extreme ways is only going to stress you and your body out more. I highly recommend the podcast Happy Inside. I think she has some episodes specifically about diet.
I went to a GI specialist for reflux and I’ll tell you what he told me. First off, alcohol and caffeine need to be at an absolute minimum. Second, look up a low fodmop diet and follow it as best you can. Thirdly, eat organic when you can. There are trace amount of glyphosate on non organic vegetables that can inhibit your gut microbiome. Same goes for non organic meat. There are trace amount of antibiotics in non organic meat that can hinder your gut. Lastly, eat probiotic fermented foods like kimchi, sauerkraut, yogurt, kefir, kombucha, combined with high fiber veggies.
Intermittent fasting is a great way to give your guts a chance to relax and recoup. I have IBS and recently started skipping breakfast and stopped eating after 8pm. World of difference just with these few small changes. You can completely customize fasting to suit your lifestyle - 16/8, 18/6, 20/4, every day, every other day, twice a week, whichever way you want to do it.
I did a blood test which told me which foods I had intolerance to and stopped eating those foods,. my understanding that my body wasn’t using the nutrients from the food I had intolerance to, what I found was that I wasn’t eating as much also stopped the bowl issues, also agree with the stress comments
PREbiotic foods like asparagus, apples, and green bananas work really well at creating a hospitable environment for good bacteria in your gut. I like to think of prebiotic foods like soil, and probiotic foods (yogurt, sauerkraut, etc), as the seeds. If you want a nice garden in your gut, you need to start with the soil.
Take a probiotic, eat plenty of veggies, fruit and fiber rich foods, drink pleanty of water, reduce sugar to a minimum and make yourself aware of food sensitivities you might have (lactose, gluten, milk proteins, etc).
I’m really surprised no one one here recommended going gluten free. I know several people, me included, who saw serious benefits after 1 week of doing it. I’d also recommend trying to eat low fodmap as much as you can for a little while and maybe even go see a diagnostic/functional nutritionist if you can afford to do so. I’ve heard stories of people who go on low fodmap and feel much better but get worse again when they come off it because their gut microbiome isn’t being built up in a good way. Also, as others have said, stress management and mindful eating are also really important. The Huberman Labs podcast recently had Dr Alia Crum on and talked about some really fascinating experiments with having positive thoughts towards the foods your consuming. Good luck and I hope you get better soon!
The gut microbiome is highly unique to the individual. Something that works for one person could be bad for another. I’d recommend keeping a log of what you eat (just ingredients and time consumed. No need to log quantity or calories). Also log gut symptoms and the times they occur. This can help you identify problem foods you may need to cut out.
Eating a large variety of plants is also probably a good idea.
Good luck!
Edit: typo
Remove processed food, get rid of seed/vegetable oils, get plenty of animal and plant nutrients, don’t be scared of red meat, fermented foods are god teir, improve food quality (look at where your companies food comes from, organic and grassfed are ideal), sleep consistently, exercise.
Start with a test by Genova Labs of your stool. They can find an imbalance and see if there’s an issue. I did and it found I’m a chronic Salmonella Carrier. I was really sick though. I had a long period of severe health issues and many doctors over prescribed Antibiotics and it really disrupted my flora.Things I have found to help the gut Flora:Eat fermented foods from organic sources or make your own, like sauerkraut, pickles and yogurt.Try prebiotics, like bulletproof inner fuel. Fiber.Take quality probiotics, Mega Spore is a super GREAT one.Get outside and garden, basically get dirty. Avoid anything with glysophate or Round up. Buy Organic or grow it yourself. Round up kills your gut bugs. It literally causes leaky gut.Avoid processed foods, full of bug killers.Do some intermittent fasting.Avoid antibiotics. Unless your REALLY sick.Do real fats/oils. No CONola oil, Vegatable oil or seed oils. Studies also show these oils, fats, lead to Insulin Resistance too.I also drink Raw milk. But I also have a organic dairy farm too. ( After the health issues, so the raw milk didn’t contribute to the health issues, it actually helped). If you can find it in your area, great. Then you can make yogurt too.
I really believe the demise of our countries health is mostly related to how our diets effect our microbiome of our entire bodies. It’s a toxic world and the amount of plastics, pesticides, herbicides, drugs/medicine, cleaning products and more are killing us slowly. Work with nature is the first step.I’m sure there’s much much more, but I adopted these food practice’s to heal my gut dysbiosis and feed my bugs. As a human there is more genetics for our Flora than our own. There’s TRILLIONS of these fellow bugs that can drastically change our physical and mental health.
If there are any Integrative Medicine doctors near you I’d HIGHLY suggest going there for a consultation. I did and it was a game changer.
Otherwise, one of the most basic and effective diet changes I made was cutting out wheat and gluten!
In addition to a lot of the things recommended here. I would recommend taking a week to only eat very plaid foods.
As someone with IBS, and who was struggling hugely with bad acid reflux (to the point where I could hardly function). I was stunned when I took a week without Carbonated drinks, Chocolate, Alcohol, Spicy foods, fried foods, overly fatty foods, etc. I felt so much better in just a few days. Additionally after I week I had even lost a couple of pounds of weight. I also noticed that my IBS “episodes” happened less frequently.
Im doing my best to maintain that diet, as it seems like it’s the best thing for my body. I would recommend giving that a try. Its also important to note that everyone’s body is different, and your reflux may have different “trigger foods”, so just play it by ear and do your best.
Good luck!
I had gut/bloating/constipation issues that also came with migraines and high anxiety here and there. my daily regimen of vitamin d, magnesium, b complex and benefiber has changed everything!!! Oh and cutting out hormonal birth control maybe did something too?
Celiac with IBS here
My go to’s for constant supplementation and quick relief are:
Metamucil (or any fibre supplement)- I take a half dose daily to help keep me regular and make up for any lacking fibre in my diet.
Charcoal pills- being celiac this is a must if I come in contact with wheat flour and need to rid the toxins quick I will take a few charcoal which absorbs all the crap nice and quick.
Pepto- this is a quick fix for minor irregularities, if I feel like I’m a little off I’ll take one or two of these and I’ll feel some quick soothing relief.
had acid reflux, docs wanted to put me on prilosec, like what …for life? yes. they’d rather give you a pill than find the cause. I stopped dairy and boom no more heartburn.
other tips: eat long before bedtime so you don’t lie down after a meal.
make sure to eat lots of salad and stuff people mentioned here like kimchi and sauerkraut etc. have pre and pro biotics, lots
make sure you are drinking enough good water. our tap water, even filtered with a britta, gave me heartburn. since switching to mineral spring water no more heartburn.
most of all: don’t give up. there is a reason this is happening to you and you can find it, eliminate it, and be done with acid and stomach problems. (not a doctor just solve my own health issues in the face of pill advocates.)
All of the above comments are wonderful. I would add a few things. One, try intermittent fasting. Two, are you taking any medication on a regular basis that might be problematic. For example, NSAIDS (ie Motrin). If so, stop them. Third, stop drinking alcohol, sodas, caffeinated beverages. Water is best.
Follow the AIP (autoimmune Paleo or autoimmune protocol) diet. AIP helps with all autoimmune and inflammation-related diseases as it is naturally a very gut-friendly, nutrient-dense and anti-inflammatory diet. The very first thing to do when starting AIP is to not just cut out ALL refined sugars and gluten, but virtually all possible dietary triggers / antigens that can irritate the gut and induce an autoimmune / inflammatory response. These include grains, nuts, seeds, legumes, dairy, soy, nightshades, and artificial colors / sweeteners. A great resource you may check out is The Simple AIP (Autoimmune Protocol) Handbook by George Kelly. It contains 4 different Ancestral / Paleolithic AIP diet protocols depending on where you are on the autoimmune spectrum, which is also in the book for you to determine. Many people are at stage I of autoimmunity and don’t even know it, because they don’t have overt symptoms yet. An Ancestral / Paleolithic AIP approach is more effective and smartly designed than the classic AIP. Less strict when appropriate and more nutritionally complete. All the diets inside are extremely nutrient-dense, low / zero in dietary antigens (i.e., prolamins, phytates, etc) and if you follow them, they provide all the essential and non-essential nutrients you need to achieve homeostasis from an immune / metabolic perspective. And that will also affect your mental and microbiome health, as they are all interlinked with one another. Immune, metabolic, microbiome and gut health go hand in hand. Their disruption is what has led to the chronic disease pandemic we witness today.
TL;DR Eat a nutrient-dense, anti-inflammatory, ancestral diet rich in foods that were available to humans during evolution - wild meats, fish and seafood, fruits, vegetables, nuts, seeds, etc. Cut out ALL processed foods and artificial colours / sweeteners. Intermittent fasting helps improve the quality of your microbiome. Fasting of some form was always present during human evolution.
Hi there, I recently became aware that Covid can destroy good gut bacteria, I don’t know if you have had Covid or the vaccine but either can impact on your guts health. If you can’t get fermented foods then maybe some probiotic pills from a good health food shop could help. Also lots of citrus fruit I find helps a lot as well to boost immune systems.
For me the biggest thing was work stress created IBS, which then made me massively Dairy intolerant. I cut out Dairy and ALL of my reflux stopped and so did most of my Asthma…
I am not sure what a big cleanse is, or how it helps?
Eat whole foods. Quit eating innflamatory foods like wheat gluten dairy grains etc. try limit to x amounts of foods u know digest well, red meat wild caught salmon pasture raised eggs etc. then u can eat thoose foods for awhile and give ur gut time to rest and heal
Your main focus should be on getting in some good prebiotics and probiotics. You CAN get them in supplement form, but actual food is the best way to go.
Probiotics provide the beneficial bacteria our gut needs, and prebiotics give the bacteria something to eat. It’s kinda weird, but in order for that good bacteria to survive, it needs something to feed off of!
You can start adding these foods to your diet:
Prebiotics
​
Probiotics
I have similar issues and highly recommend Dr. Will Bulsiewics work. He’s a gastroenterologist It’s all about creating a healthy body by changing what we eat. It’s simple and straightforward. There are lots of yt and podcast interviews. He focuses on serious science based info but talks about everything in a very relatable and warm way. He speaks about gut health but about how it is related to multiple health issues in a insightful way. Fermented food is good for our bodies but not the fix all answer. ‘Just eat kimchi/drink kombucha…’ I have ibs and make and eat many fermented things. It’s good but only one part of living without pain, suffering and discomfort. I hope you will find your way to a much better place.💛🤗💛
Apple cider vinegar pills were a game changer for me. Along with drinking at least 80oz of water a day and cutting out all pop, carbonated drinks and heavily processed foods. Make changes little by little so you know what works.
Consistency with quality sleep, nutrition and routines.
When I travel everything often goes haywire and the constant is always those three attributes which I have to prioritize in order to remain control of. Planning and preparation are key to success!
Probiotics(fermented foods like kimchi, sauerkraut, and yogurt-nondairy unsweetened preferable, tempeh, miso, Korean doenjang, Japanese natto, sauerkraut, probiotic supplement)Prebiotics(onion, garlic, banana, asparagus, apple, other fruit and veg)Fiber(fruit, veggies, whole grains, beans/lentils, sweet potatoes, potatoes)Just a wide variety of plant foods and less animal products in general
Lot of people suggest taking probiotics and consuming probiotic foods which is good, but I would like to point out importance of consuming PREbiotic foods and supplements! Resistant starch is also a great way to improve gut health and healthy bowel movements!
Oh and anti inflammatory diet is must !
And quit SUGAR 😂 (this one is hard to accept, i know)
You could do a three day fast, I hear that’s a good way to reset stuff. This is coming from a podcast I heard with Dr. Rhonda Patrick, can’t remember which one though. She has a really good explanation about how people’s bodies change in a positive way when they change their diets, but not because of the diet, but because of the change. Something about it being a positive stress on the body because of how early humans didn’t have food storage and couldn’t eat whenever they wanted.
Take a few extra steps to ensure proper digestion:
A few other things that have helped me are digestive bitters, digestive enzymes, and ginger. If you’re cooking food yourself, make sure you add enough salt to your food (ideally an unprocessed one like Celtic salt). I know that goes against what you usually hear but salt is required for your stomach to create enough stomach acid and activate digestive enzymes to help you properly digest.
Hi! I have been dealing with gut problems for the past year and was diagnosed with: Candida albicans, leaky gut, fatty liver and low stomach acid caused by H pylori. The best thing i ever did for myself was find a gut health specialist. We did a intensive food sensitivity blood test (way more detailed than the ones you buy online). This helped me avoid foods that were inflammatory to me. Foods like cucumber and chickpeas and eggs were causing so many issues! The next best thing she did was a GI Map test. It told me of all the different kinds and levels of the bacteria, fungus and yeast living in my stomach and all the way down through my gut. After that, she was able to recommend particular supplements to help fix and heal my gut. With this being said, I would’ve never figured out what to take on my own. Half of these supplements i had never even heard of! Once we got rid of the H pylori in my stomach, all my indegestion, gas and bloating went away. We were able to clear my fatty liver and through diet get rid of the Candida. The leaky gut will take years to heal, as it took years for me to get this way… i promise you, find a gut health specialist in your area and you will not regret it! Mine was at a holistic clinic
ginger and apple cider vinegar
fiber and all kinds of prebiotics
keep away from processed stuff and added sugar,
follow the wfpb pyramid, do elimination diet
cook your stuff properly, sometimes raw foods or incorrectly prepared ones can cause problems
extended fasting if you want a cleanse but if something is causing your issues you need to find it. did you change anything before your issues started?
My acid reflux was cured simply without drugs: quit putting so much damn stuff in my stomach – especially liquids and especially with caffeine.
That thing you want to enjoy – enjoy it later when you’ve made some room in your digestive tract. Drink water instead of ice tea. Drink for hydration not to pass the time. Sleep better the night before instead of taking caffeine the day after. Light exercise (a walk) helps on all counts.
People seem to decide the “fix” they want before they’re sure they really understand the problem. I’m unclear how intestinal flora is going to help with stomach acid
I read recently that you need to eat at least 30 different plant species each week for a healthier microbiome. It helps build up more diversity of bacteria in your gut. Also make sure you’re getting plenty of fiber, and try adding some fermented foods and probiotics. Avoid most meat and dairy as a lot of it causes acid reflux because of the high fat content, with the exception of lean chicken and fish, and yogurt and kefir.
Also avoid alcohol and caffeine (especially coffee, it’s very acidic) as those are huge reflux triggers. I had pretty bad acid reflux every night until I stopped drinking coffee every day (and I hardly ever drink, except for every once in a while). I try to stick to herbal or green tea now.
Don’t do a cleanse they’re a gimmick. They do nothing.
Kiefer, fermented foods (especially pickled ginger), check if you are intolerant or sensitive to anything (gluten, dairy, soy, onion, etc.) Also, IDK if this is a medical fact, but regular cardio makes everything seem to work like clockwork for me. Worth a try.
This might seem random but I noticed a big connection between my posture and my acid reflux. I try to imagine my spine getting long and my intestines spreading out so my natural posture can fall into a relaxed tall position. Worth a shot right? If you hear a gurgle you’re on the right track 😅
Had IBS and stress. The thing that helped me the most was exercising regularly and changed my diet for a month to get my metabolism better as well as having a stress reliever. I also take chlorophyll pills(400 mg I think) everyday and that helps so much with bloating and just feeling normal.
don’t drink caffeine and alcohol. find ways to cut down on stress, and avoid trigger foods.eat smaller meals, and try to walk after eating if its possible.some food that have helped my acid reflux is apples, salats, and black oats.
I had severe GERD that was almost constant. I’ve cut out coffee/caffeine completely (dandy blend is an alternative). This helped a lot, but also tomato based products, spicy foods, and garlic had to be done away with. I was still getting heartburn daily, just not all day anymore. My sister suggested probiotics and I’ve taken them for 2 weeks now. This was my first week without heartburn in 3 YEARS!!! Definitely try the probiotics. I know millions sounds like a lot, but get one with numbers in the billions. I’m using ancient nutrition SBO probiotics and the number is 25 billion enzymes per dose. I even had pizza this week and didn’t have heartburn like I always would get!