Irritable Bowel Syndrome: Inspirations for Relief

Today I consider myself cured.

Irritable bowel syndrome is a "functional" disease according to conventional medicine. In concrete terms, it is a disease that presents symptoms that vary depending on different stimuli (dietary, emotional, environmental, psychological). Symptoms vary in intensity and duration and are often unpredictable.

COMMON SYMPTOMS :

* Cramps in the upper abdomen, lower abdomen or generally in the "belly"

* Types of cramps: sporadic, deep and constant, like “knives”, like “needles”

* Duration of cramps: 5 min to several hours

* Headaches: around the temples, between the eyebrows, lower skull, sinuses, global

* Type of pain: stabbing, shooting, dull/aching

* Duration: 10 minutes to all day, sporadic

* Nausea

* Skin irritations

* Sensation of "water under the skin"

* Itching

* Chronic dry eczema

* Alternating between constipation and diarrhea

* Pain relief with elimination

* Gas, bloating

* Several food sensitivities

* Overall fatigue

* Muscle fatigue

* Deep fatigue: cellular fatigue

* Lack of concentration

* Mood swings

Symptoms may appear

• before a meal (in cases of chronic syndrome),
• during a meal/stressful situation
• and/or between 10 minutes and 3 days after a meal or stressful situation.

Symptoms worsen with

• strong emotions
• and/or psychological/physical traumas
• and/or environmental aggravations (chemicals, too much noise, etc.)
• and/or certain foods.

RECOMMENDATIONS

DIETETICS

• Eliminate hyper-allergenic foods: start with group 1
• Eliminate other groups if there is no relief of symptoms (digestive symptoms disappear after 1 week, skin symptoms after 1 month, elimination symptoms after 6 weeks, global symptoms after 90 days)
• Eliminate a food or group for 6 weeks to check the state of intolerance

* GROUP 1: Coffee, tea, chocolate, white sugar, alcohol, salt, tobacco, artificial flavors, sweeteners and aromas

* GROUP 2: Baker's yeast, wheat, peanuts, brown sugar, cow's milk products, pork

* GROUP 3: gluten, tomatoes, brewer's yeast, mushrooms

* GROUP 4 *: chicken eggs, turkey, beef, seafood, soy, lemon, citrus fruits, strawberries, potatoes, grapes, cherries, green peppers, walnuts, cashews, Brazil nuts, coconut, molasses, vinegar, garlic, onions

* May include other foods, check with a nutritionist specializing in food intolerances.

VEGETABLES, FRUITS and LEGUMES

• Reduce consumption of cabbage, Brussels sprouts
• Favor green leafy vegetables, herbs, roots and vegetables with plenty of water (zucchini, fennel, cucumber, bok choy etc.)
• Cook your vegetables before eating, favor hot and cooked food.
• Serve the vegetables with oil (coconut, ghee: clarified butter, olive, sunflower, sesame)
• Fruits: ORGANIC
• Pear, papaya, grapes are excellent for constipation
• Ripe berries, mangoes and bananas are excellent
• Dried fruits: SULFITE-FREE. Soak in hot water before eating.
• Raw apples can worsen gas
• Favor legumes: mung beans, split lentils, beluga and split peas; chickpeas and other beans/lentils may be too difficult for the stomach with weak muscle tone
• Soak the legumes 24 hours before cooking, cook with plenty of water, fennel seeds, ginger and kombu
• Include lacto-fermented products in every meal: sauerkraut, miso, kefir (water or milk if tolerated). Kimchi and pickles might be too strong.

RESPECT FOOD COMBINATIONS

* Raw fruits: alone or with avocado, yogurt or sprouted nuts and grains

* Cereals: with all vegetables and roots and eggs and/or cheese

* Legumes: with all vegetables and roots, salads and/or cheese

* Meat/Fish: with green vegetables, salad and low-starch vegetables (zucchini, fennel, etc.)

DO NOT COMBINE:

* Cereals and legumes

* Cheese with meat/fish

* Meat/fish with grains or roots

TO DRINK

* Filtered water (ceramic or KDF/GAC, Brita does not work) at room temperature: no cold liquid!

* Herbal tea: ginger, licorice, peppermint, lavender, chamomile, holy basil, nettle, flowering oats

* Unpasteurized apple juice with aloe vera juice

* Hot water with lemon (great first thing in the morning!)

* Coconut water great for electrolytes and hydrating properties

REMEDIES

KUZU PUDDING: remedy for constipation/diarrhea

* 1 -2 tbsp to S Kuzu

* 1 cup unpasteurized apple/berry/cranberry juice

* 1 tbsp sesame butter

* Dissolve the kuzu (Japanese starch) in the apple juice

* Heat until thick, like pudding

* Remove from heat and add the sesame butter

WAKAME SALAD: remedy for nausea and fatigue

* Wakame

* 1-2 tbsp linseed oil

* lemon

* Rehydrate the wakame in filtered water at room temperature

* Rinse the wakame several times

* Add oil and lemon

The dahl in Jacynthe's book is an excellent meal, as the mung beans produce a liquid that nourishes the stomach lining during cooking. The miso added at the end supports the health of the intestinal flora.

DATE HERBAL TEA : excellent for constipation

• 3-6 dates
• 1-2 T of water

Boil water with dates. Drink the "herbal tea" and eat the dates afterward. Optional: add lemon (good for nausea)

IN GENERAL

GOOD EATING HABITS

• The dining environment should be calm, without strong emotions
• Do not eat in front of a television or computer
• Sit
• Take 5 conscious belly breaths before eating
• Chew well: food should be a paste before swallowing
• Take a breath between each bite
• Stop eating at 80% fullness
• Do not drink more than a cup of liquid during a meal and never a cold liquid.

HOW MANY MEALS?

• Several during the day
• Mini meals are easier to digest and cause less worry for the body and mind.
• Smoothies are a great option, as they are easy to digest and provide concentrated nutrients
• Juices are also excellent to start the day (don't forget to drink them with 1 tbsp of coconut or flaxseed oil)
• “Superfoods” are also excellent as people with irritable bowel syndrome often suffer from cellular malnutrition.

LIFESTYLE

• Bowel massages are excellent to do regularly.
• Use macadam oil , which is very moisturizing.
• Breath of Fire, excellent for stimulating more circulation in the belly and changing moods
• Light exercise: walking, swimming (in salt water vs. chlorinated water), slow cycling
• Strengthening: light bodyweight training, Pilates
• Stretching: yoga
• Somatic work: Feldenkreis, Kinégym
• Regular meditation: to reduce the intensity of stress experienced on a daily basis.

ENVIRONMENT

• Eliminate chemicals in the home
• Clean carpets and sweep regularly
• Put plants in your bedroom and kitchen

TIPS FOR MANAGING STRESS AND PAIN

For the person with IBS, you need to work to eliminate the fear of eating with compassion, love, and patience. Imagine your body as a 4-year-old. It's trying to do the best it can, but it's tired, frustrated, and afraid. To encourage it, use a gentle, nonjudgmental voice. Before each meal, talk to your body, encourage it, and trust that it can digest the food and that it will assimilate all the nutrients.

If you are in a crisis, reassure your body, remind it that it can get through the pain, that everything is okay, that it can heal. Breathe deeply and do whatever you need to comfort yourself: stay in bed, rock, roll on the floor, laugh, scream, whatever… all with acceptance, compassion, and deep love for your body and mind.

Please note: These recommendations are not tools for diagnosing or treating any disease.

Reference: “Eating Alive” John Matsen, ND