Banish IBS Symptoms and Intermittent Digestion Problems
Are you struggling with tummy troubles? Maybe IBS, travel, or too many indulgences? The vegan lifestyle is ideal for health, but some “healthy” vegan foods can leave you feeling bloated, not to mention many other digestive issues. So how do you embrace veganism without overloading your digestive system?
- Try Intermittent Fasting: there are arguments as to if intermittent fasting helps or hinders IBS suffering; however, it’s worth a try. Put it to a “biohacking test.” I have found that skipping 1 or 2 meals a few times a week can make me feel lighter and trimmer and completely alleviates any digestive problems. However, this may not be the case for you, so choose a time to test this theory when you are at home and don’t have a lot of obligations. Also, try breaking your intermittent fast with some miso soup or vegetable broth that’s super gentle on the body. It’s not necessary after such a short fast, but it’s helpful and an opportunity to be kind to yourself.
- Liquids: Drinking plenty of water and vegan broths helps your body digest fiber-rich foods and improve overall health and metabolism. So, drink up if you’re tired of plain water, toss in some berries or a squeeze of lemon. Warm water, lemon, and apple cider vinegar can be particularly soothing.
- Elimination Diet Test: I know you are already on a restrictive diet by most people’s standards. However, due to the differences in each person’s microbiome, genetics, existing disorders/diseases, or malfunctioning organs. It would help if you saw how eliminating food may impact you. If these high FODMAP* foods are part of your diet, you may want to place close attention to how you feel after eating them and select one to cut out for a couple of weeks to see if it helps. You can work your way down the list and add the non-offenders back into your diet.
- Apples
- Almonds
- Artichokes (Jerusalem)
- Asparagus
- Avocado
- Baked beans
- Broccoli
- Brussel sprouts
- Cashews
- Cauliflower
- Cherries
- Chickpeas
- Garlic
- leeks
- Lentils
- Mushrooms
- onions
- Peaches
- Plums
- rye
- Snow peas
- Watermelon
- Wheat
Notes:
In general, beans, lentils, wheat, stone fruit, artichoke, asparagus, onion, and garlic fall into the HIGH FODMAP category.
Definitions:
High FODMAP: What is a high FODMAP vegan food? FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These foods are all short-chain carbs, essentially sugars. The small intestine has a difficult time absorbing them.
Start improving your gut health today and share your experiences with me on the blog or Facebook page: https://www.facebook.com/veganbiohacking
