[g_podcast id="11431298"]
In today's episode, I talk about irritable bowel syndrome. I answer the following questions:
Another common symptom is pain in the lower back. This pain is caused by bloating, and if the pressure from the bloating increases, it can even lead to a slipped disc. Of course, the intestines are rarely the first thing that comes to mind with this diagnosis.
Typically, a diagnosis of irritable bowel syndrome is often a kind of diagnosis of exclusion, such as food intolerances, inflammatory bowel diseases, infections, etc.. However, it is important to note that if you suffer from persistent or long-term intestinal complaints with accompanying pain, it is essential to have these clarified by an intestinal specialist.
In the past, irritable bowel syndrome was often regarded as psychosomatic, but this is not correct, as inflammation of the intestinal mucosa can certainly be detected here.
What can you do now?
My tips for this are:
The most important thing is to eat slowly and chew your food well and make sure that you don't swallow a lot of air while eating. It is also very helpful that you take your time for your meal, sit down while eating and do not let yourself be distracted on the outside.
Do not eat more than 3 times a day, take meal breaks and do not eat too large portions, because we need less of a portion of food than we think. A break is important because it takes a few hours for food to be fully digested before it starts to ferment.
Also drink plenty of non-carbonated water, preferably warm water. Just try it out and see how it feels for you.
Eat more cooked food, such as cooked vegetables, less raw food and not too much fruit. When it comes to fruit, you can also cook the fruit, e.g. cook an apple in the oven or peel, grate or cut the fruit into small pieces and make sure that you don't eat more than 2-3 portions a day, as fructose is not so well tolerated by the gut, so please eat more vegetables than fruit.
It is important that you eat real and natural food and not ready-made products.
I also recommend using easily digestible fats such as coconut oil or ghee (similar to clarified butter - you can also make it yourself) when it comes to oils.
You can also support your gut with a good probiotic, such as our Arktibiotic Premium product, which is a good dietary supplement; please also pay attention to the lactic acid bacteria. You can also eat fermented foods yourself, such as raw sauerkraut, fermented carrots, making your own kombucha, etc.
I also talked about probiotics in the last episode DG059 with my husband Roman, which I would like to recommend to you, especially if you have been suffering from intestinal problems for a while.
Always focus on what is good for your gut.
I would like to list the things that are not good for your gut:
Sugar, hydrogenated bad fats,pulses, strong spices, coffee, alcohol,smoking,dairy products,wheat and other cereals, convenience products and various sugar substitutes.
Try to give up these things for 4 weeks and then gradually introduce some of them back into your diet. I have already successfully tested this method many times with my Darmglück course participants.
Treat
Soothe your gut first, the The principle works in a similar way to resetting a computer, in that you first shut it down so that it can calm down and then start it up again to see how your gut reacts afterwards.
Always start with your diet first, as you can achieve a calming effect very quickly here.
If you want to see an improvement, then a change is necessary.
Ask yourself: "What have I been doing that I thought was healthy, but isn't actually beneficial?"
On the other hand, it is highly recommended to look at the issue of lifestyle and stress.
Stress can be caused by grief, worries, negative thoughts, toxins (such as cosmetics, cleaning products, clothing, carpets, plastic), environmental pollution, noise, an unhappy relationship, in other words anything that can affect your mood and your psyche.
There are always solutions and ways you can defuse stressful situations, such as: getting enough sleep, exercise, meditation, taking time for yourself and doing things you enjoy.
Take a look at where stress is taking place in your environment and make sure you minimize it step by step.
I wish you a good rest of the week and would be very happy to receive feedbackon this episode.
Did you like the episode? Then please share it on your Facebook or Instagram profile or write me a short review on iTunes! Every review helps me to spread the word about the podcast and support more people on their journey.
Now I encourage you to subscribe to the podcast so you don't miss an episode, and if you like what you hear, I really appreciate a review on iTunes or Apple Podcast. Because these reviews also help other people find the podcast so we can spread the knowledge about gut and health more.
In today's episode, I talk about irritable bowel syndrome. I answer the following questions:
- Why it's important to rule out other illnesses
- How you can change the way you eat if you suffer fromirritable bowel syndrome or otherbowel problems
- Which foods are beneficial
- What you should avoid for the time being
- Why diet is not the only thing you should consider
Anirritable bowel syndromeis based on a functional disorder of the intestine.Typical and common symptoms are: Abdominal pain, bloating, diarrhea or constipation. They are often exacerbated by stress and cause pain.
Another common symptom is pain in the lower back. This pain is caused by bloating, and if the pressure from the bloating increases, it can even lead to a slipped disc. Of course, the intestines are rarely the first thing that comes to mind with this diagnosis.
Typically, a diagnosis of irritable bowel syndrome is often a kind of diagnosis of exclusion, such as food intolerances, inflammatory bowel diseases, infections, etc.. However, it is important to note that if you suffer from persistent or long-term intestinal complaints with accompanying pain, it is essential to have these clarified by an intestinal specialist.
In the past, irritable bowel syndrome was often regarded as psychosomatic, but this is not correct, as inflammation of the intestinal mucosa can certainly be detected here.
In addition to the four main types of irritable bowel syndrome (diarrhea, constipation, pain and bloating), there are also mixed types.mixed types also occur.In addition, one type of illness can also merge into another or they alternate. Diarrhea and constipation, for example, can even occur on the same day.
What triggers irritable bowel syndrome?
The following causes trigger irritable bowel syndrome:
- Infections of the gastrointestinal tract
- Impaired intestinal peristalsis: the intestine moves too much or too little (motility disorder) and incorrect instructions are sent to the intestinal muscles via the nervous system, which manifests itself in the form of constipation or diarrhoea
- increasedpermeability of the intestinal mucosa - "leaky gut"
- Increased immune activity in the intestinal mucosa
- disturbed intestinal flora, e.g. due to taking medication (antibiotics, painkillers, contraceptive pills).
How to find out what is good for you and how you can calm your gut
What can you do now?
My tips for this are:
The most important thing is to eat slowly and chew your food well and make sure that you don't swallow a lot of air while eating. It is also very helpful that you take your time for your meal, sit down while eating and do not let yourself be distracted on the outside.
Do not eat more than 3 times a day, take meal breaks and do not eat too large portions, because we need less of a portion of food than we think. A break is important because it takes a few hours for food to be fully digested before it starts to ferment.
Also drink plenty of non-carbonated water, preferably warm water. Just try it out and see how it feels for you.
Eat more cooked food, such as cooked vegetables, less raw food and not too much fruit. When it comes to fruit, you can also cook the fruit, e.g. cook an apple in the oven or peel, grate or cut the fruit into small pieces and make sure that you don't eat more than 2-3 portions a day, as fructose is not so well tolerated by the gut, so please eat more vegetables than fruit.
It is important that you eat real and natural food and not ready-made products.
I also recommend using easily digestible fats such as coconut oil or ghee (similar to clarified butter - you can also make it yourself) when it comes to oils.
You can also support your gut with a good probiotic, such as our Arktibiotic Premium product, which is a good dietary supplement; please also pay attention to the lactic acid bacteria. You can also eat fermented foods yourself, such as raw sauerkraut, fermented carrots, making your own kombucha, etc.
I also talked about probiotics in the last episode DG059 with my husband Roman, which I would like to recommend to you, especially if you have been suffering from intestinal problems for a while.
What you should avoid
Always focus on what is good for your gut.
I would like to list the things that are not good for your gut:
Sugar, hydrogenated bad fats,pulses, strong spices, coffee, alcohol,smoking,dairy products,wheat and other cereals, convenience products and various sugar substitutes.
Try to give up these things for 4 weeks and then gradually introduce some of them back into your diet. I have already successfully tested this method many times with my Darmglück course participants.
Treat
yourself to a "reset" for your gut!
Soothe your gut first, the The principle works in a similar way to resetting a computer, in that you first shut it down so that it can calm down and then start it up again to see how your gut reacts afterwards.
Always start with your diet first, as you can achieve a calming effect very quickly here.
The foundation of the diet is not the only decisive factor
It is very important to emphasize that diet is the foundation, but I recommend that you don't stop there, but look at what else you can do.
If you want to see an improvement, then a change is necessary.
Ask yourself: "What have I been doing that I thought was healthy, but isn't actually beneficial?"
Julia's final appeal
On the other hand, it is highly recommended to look at the issue of lifestyle and stress.
Stress can be caused by grief, worries, negative thoughts, toxins (such as cosmetics, cleaning products, clothing, carpets, plastic), environmental pollution, noise, an unhappy relationship, in other words anything that can affect your mood and your psyche.
There are always solutions and ways you can defuse stressful situations, such as: getting enough sleep, exercise, meditation, taking time for yourself and doing things you enjoy.
Take a look at where stress is taking place in your environment and make sure you minimize it step by step.
I wish you a good rest of the week and would be very happy to receive feedbackon this episode.
Did you like the episode? Then please share it on your Facebook or Instagram profile or write me a short review on iTunes! Every review helps me to spread the word about the podcast and support more people on their journey.
Now I encourage you to subscribe to the podcast so you don't miss an episode, and if you like what you hear, I really appreciate a review on iTunes or Apple Podcast. Because these reviews also help other people find the podcast so we can spread the knowledge about gut and health more.
