Irritable Bowel Syndrome
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20. Milk- Milk and its products nourish the body and help lubricate the bowels. But in IBS cases milk should only be used where constipation is the overwhelming symptom and it suits the body. To dispel the fear of any gas formation with whole milk, one can opt for skimmed form or can boil a piece of clove (laung) or a little crushed fennel (saunf) in a cup of it.
21. Yoghurt (Dahi)- It helps control an increased frequency of stool, but should be used only during breakfast or lunch and that too after sprinkling digestive spices on it.
22. Butter Milk (Chhachh/Lassi)– This is an all-season delight for IBS and for every one generally. It is recommended for forenoon sessions only.
23. Whey- Again very nutritious but not suitable for those IBS patients having gas/bloating symptoms.
24. Flaxseeds (Alsi)- These seeds, which have been used for centuries, are rich in omega-3 oils when crushed. If you use it whole, it works as fibre, bulking up your stool for an easy ride through your system. It also absorbs extra fluid that might lead to diarrhoea. You can sprinkle flaxseeds on cereals, salads and cooked vegetables or bake them in homemade breads and muffins. It has a nutty, slightly fishy flavour and might take some getting used to. Flaxseed oil should be stored in a refrigerator and can be used in cooked vegetables but never for frying. Depending on the advice of your naturo-food therapist, aim to consume about 2 tablespoons of flaxseed oil daily. To help with constipation, gas and inflamed colon, mix one tablespoon of whole or bruised flaxseeds into 150 ml of warm liquid, and drink 2 or 3 times a day.
25. Psyllium (Isabagol)- It comes from the husks of plant seeds and forms a gel in liquid. This gel helps slow diarrhoea and also fights constipation by keeping stools soft. Psyllium is sold commercially as Metamucil.
26. Digestive Spices- Ginger (adrak), cumin seed (jeera), fennel (saunf), aesphotida (hing,) black pepper (kali mirch) and rock salt are carminative and digestive spices. Their moderate use releases digestive juices, prevents spasm and distention, expels the abdominal wind and allays digestive impurities.
27. Water- Drink a glass or two of warm water with lemon squeezed in first thing in the morning to help regulate the bowels and ease proper evacuation. Drink a total of 8 –10 glasses of water daily to flush out the toxins and impurities from the digestive system. Boiled water should be consumed where quality control is lacking.
28. Refined/Processed Foods- These foods with a multiplicity of chemical additives are harmful to IBS and for every one. Refined cereals are considered detrimental to easy digestion, healthy assimilation and proper elimination. Patients of IBS should always avoid the use of white flour (maida), products.
29. Rich Foods- Avoid rich foods of which a single serving can trigger an attack on your gastrointestinal tract. Fried food/snacks and non-vegetarian food usually enhance the complexities of IBS.
30. Irritants- IBS patients should try to stay clear of potential irritants such as alcohol, tea, coffee, chillies and strong spices.
