Hello My Friends
Welcome To The Vitality Project!
As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
Together you and I will work as a team to accomplish all of your health needs and to ensure that you practice prevention and live your life through the lens of quality.
Irritable bowel syndrome is probably the most common type of bowel disorders there is. The diagnosis certainly accounts for the greatest numbers of people seeking medical help for their abdominal pains. The disorder is very common and associated with abdominal cramping, bloating, pain, constipation, diarrhea, excessive gas and digestive upset. My experience has also shown that in a great deal of these cases, lifestyle, emotional issues and an over-reliance upon antibiotics can be closely related to this condition.
Here are some nutritional guidelines that you may find to be helpful if you have been diagnosed with irritable bowel syndrome, or IBS as it is commonly referred.
Foods to avoid
• Simple Carbohydrates
Foods containing high amounts of white flour like breads and pastas, sugar, sweeteners, syrups, or concentrated fruit drinks are devoid of fiber, nutrients and high in calories. These foods can typically lead to constipation, increased constipation, inflammation and alterations gut microflora. It’s these essential bacteria normally present in large numbers through the gut which help the gastrointestinal track function properly. Increasing the consumption of simple carbohydrates can disrupt the environments of the gut and encourage the overgrowth of yeast and harmful bacteria.
• Saturated Fat
Food high in saturated fat include, lard, full-fat dairy products, animal flesh, fast food, snack foods and fried foods. The high consumption of this type of food can lead to constipation, increases degrees of inflammation and pain.
Foods to Consume
• High Fiber
Foods which are high in soluble fiber include; flax seed, bran, and whole grains like oats and quinoa. Vegetables and fruits such as sweet potato, apples, cherries, pears and blueberries are also good sources of soluble fiber. Soluble fiber as a healing effect upon the gut wall and improves nutrient absorption and microflora content. Consuming 2-3 servings of soluble fiber-rich foods every day will help manage the IBS.
Low-fat natural yogurt contains protein, calcium and a large concentration of beneficial bacteria like bifido bacterium and acidophilus among others. This type of normal bacteria will help to re-populate your digestive tract with the amounts of normal flora necessary for better gastrointestinal function. I recommend consuming at least 1-2 servings of yogurt every day.
There are three spices I recommend taking with your food if you have been diagnosed with IBS. These include peppermint, ginger and curcumin. Peppermint leaves and the oil contained within have a very soothing and healing affect upon the intestinal lining. It is also a very good remedy for gas and pain. Ginger is great for improved digestion, nausea and cramping. You can eat ginger raw from the root, cooked or pickled. Curcumin, the spice contained within turmeric is extremely helpful to ease pain, swelling and bloating frequently associated with IBS. This spice is contained within various curry dishes or can be added to food directly.
Raw pineapple is a concentrated source of enzymes which can improve digestion in the stomach. Poor digestion of proteins can also be a contributing factor to IBS as undigested proteins can cause inflammation, allergic responses and bloating of the upper gastrointestinal tract. The addition of raw pineapple to your diet can really help digestion and can reduce bloating, belching, gas and abdominal distension frequently associated with IBS. I recommend eating 1 serving of raw pineapple daily as a method to reduce the symptoms of IBS.
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project