Low FODMaP IBS Diet

W.

10 Rul! for Living wi" IBS

W. Travis Dierenfeldt, MD Board-Certified Gastroenterologist

10 Rul! for Living wi" IBS

A companion eBook to
Low FODMaP IBS Diet: 6 Weeks to a Calmer Stomach A Doctors Guide to IBS

available at www.ACalmerStomach.com

Copyright!2012- W. Travis Dierenfeldt, M.D.

Table of Contents !n"oduc#on --...4 Chapter 1 Rule Number 1..7 Chapter 2 Rule Number 2..8 Chapter 3 Rule Number 3......9 Chapter 4 Rule Number 4....10 Chapter 5 Rule Number 5....11 Chapter 6 Rule Number 612 Chapter 7 Rule Number 7....13 Chapter 8 Rule Number 8....14 Chapter 9 Rule Number 9....15 Chapter 10 Rule Number 1016

Enjoy when y# can, Endure when y# mu$. Johann Wolfgang von Goe$%

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Introduction As a medical doctor and practicing board certified gastroenterologist, I diagnose and treat people with Irritable Bowel Syndrome (IBS) on a daily basis. Because IBS is not a life threatening condition, research and treatment options are lacking. In addition, there is lack of medically-based educational material available for patients to learn more about IBS and its treatment. Low FODMaP IBS Diet; 10 Rules for Living with IBS is an eBook companion to our complete IBS program Low FODMaP IBS Diet: 6 Weeks to a Calmer Stomach. This guide can be found on our website www.lowfodmapibsdiet.com . Our complete guide will arm you with the information you need and provide you with a 6 week plan to implement the steps necessary to improve your IBS symptoms.

Irritable bowel syndrome (IBS) is a condition characterized by abdominal pain, gas, bloating, diarrhea and constipation. It is a very common condition, affecting 20% of the population. Women are affected more commonly then men, though men may suffer from IBS as well. It is the most common reason for visits to a gastroenterologist (a doctor who specializes in disorders of the stomach and intestines).

The cause of IBS is not known. Some people develop symptoms after a bout of the stomach flu (post-infectious IBS). As stated above, the most common symptoms of IBS are abdominal pain, cramping, abdominal gas, bloating, diarrhea and constipation. Even though IBS is not a life threatening or disabling condition, it can be very difficult to live with. Some patients have mild symptoms that are a mere nuisance, whereas other people have more severe symptoms that prevent them from going to work, school, or performing their normal activities.

Treatment for IBS is multifaceted and may include dietary modification, medications, nutritional supplements such as fiber supplement and probiotics, and stress reduction. The response to treatment is also highly variable.

Our complete program, Low FODMaP IBS Diet: 6 Weeks to a Calmer Stomach, provides you with a detailed plan to help you live a better life with IBS. For more information, visit our website at www.lowfodmapibsdiet.com .

In this book, we present: 10 Rul! for Living wi" IBS.

Low FODMaP IBS Diet 10 Rul! for Living Wi" IBS

1) Take a daily probiotic 2) Avoid common food triggers 3) Eat six small meals per day 4) Implement a Low FODMaP diet 5) Eat a low fat diet 6) Avoid artificial sweeteners 7) Exercise regularly 8) Reduce stress in your life 9) Stop smoking 10) Eat organic or all natural foods

Live % Life y# D!erve

Chapter 1

Take a daily probiotic Many patients with IBS have an imbalance of intestinal bacteria, resulting in abdominal pain, gas, bloating, constipation, and diarrhea. Probiotics are naturally healthy bacteria that normally live within the intestines. It is important for people with IBS to take a daily probiotic supplement in order to re-establish the intestinal balance of good bacteria. When taken on a daily basis, probiotic supplements have been proven to reduce the symptoms associated with IBS. The bacteria present in the probiotic will reside in the mucous lining the colon, helping to restore the delicate balance of intestinal bacteria, resulting in improved intestinal health. Probiotics can be found naturally in many foods such as yogurt or kiefer, but many people prefer to take a supplement. The American Gastroenterology Association (www.gastro.org) stresses the importance of selecting a probiotic supplement that is reliable and safe. Since nutritional supplements are not approved by the Food and Drug Administration, this can be a difficult task. You must find a source you trust. The manufacturer should be GMP (Good Manufacturing Process) certified, and the label should indicate the exact quantity of each bacterial species. Some brands will report the total number of bacteria and then state that it is a proprietary blend. As a result, you have no way of knowing how many of each bacterial species is present. Unfortunately, most companies and manufacturers will mix a large number of the less expensive, and less effective, probiotics with very little of the most helpful probiotic species. Because there are many probiotics on the market, talk with your doctor to see which probiotic would be best for you.

Chapter 2

Avoid common food t &g'rs

Common food triggers that should be avoided are listed below.

Foods to Avoid Dairy Products that are not Lactose-Free Greasy or fatty foods Alcohol Carbonated beverages Caffeine Chocolate

Because food triggers can vary among people with IBS, you may be able to tolerate some of these products in small quantities. However, when beginning a program for IBS, it is best to eliminate these foods from your diet.

Chapter 3

Eat six sma( meals per day Most people with IBS feel the urge to have a bowel movement within a few minutes of eating. This is due to the gastrocolic reflex. The gastrocolic reflex is when the colon contracts after the stomach is distended from a meal. The more you eat, the more the stomach distends, and the more the colon contracts. This reflex appears to be exaggerated in people with IBS so the colon contracts even harder. Eating six small meals per day, rather than 2 or 3 large meals per day, is one way to minimize the effects of the gastrocolic reflex.

Chapter 4

Implement a Low FODMaP IBS Diet Many people with IBS are sensitive to the type of carbohydrates and fiber they eat. Newer research suggests that people with IBS who eat a Low FODMaP IBS Diet will have less abdominal symptoms than those eating a high FODMaP diet. FODMaP is an acronym for Fermentable Oligo-, Di-, and Mono-saccharides and Polyols. This is basically a complex way of saying you should reduce your intake of foods that are high in lactose, fructose, fructans, polyols and galactans. In people with IBS, these types of carbohydrates are not easily digestible and can actually make your symptoms worse. Even though this seems complicated, it really isnt. Once you learn what foods are low in FODMaP, it is easy to make better choices when it comes to eating. This is a very important step in improving your symptoms of IBS. We have the tools you need to implement these changes in your diet on our website, www.lowfodmapibsdiet.com

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Chapter 5

Eat a low fat )et Dietary fat, when eaten in large quantities, will slow down the churning activity of the stomach and may result in nausea. Once the fat leaves the stomach, it will actually stimulate the intestines, resulting in increased IBS symptoms. The most frequent symptoms for people with IBS who eat a large amount of fat in their diet are diarrhea and cramping. A diet that is low in fat will minimize the effects of dietary fat on your IBS symptoms. A healthy low fat diet would include: white meat chicken and turkey, fish and lean cuts of beef (if beef is not an IBS trigger for you). Also, it is important to avoid deep fat fried foods, and other foods that are naturally full of fat. Not adding excessive butter and oils to your foods will also help.

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Chapter 6

Avoid a*icial sweeteners Artificial sweeteners are ubiquitous in the foods we eat. Oftentimes, we dont even know they are there. One of the most common offenders for IBS patients is high fructose corn syrup, which is in everything from ketchup to soda pop. Other artificial sweeteners that should be avoided include aspartame, sucralose, and sorbitol. These are also common triggers for IBS symptoms.

Artificial Sweetners to Avoid High fructose corn syrup Sucralose Aspartame Sorbitol

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Chapter 7

Exerc+e regularly If you already exercise on a regular basis, then good for you! You may skip this chapter. If you dont already exercise, then you should start. You do not have to run a marathon to reap the benefits of exercise for IBS. Always consult with your doctor before starting an exercise program. As a general rule, start slow and work up to your full exercise potential. If you are young and healthy, a reasonable goal would be to jog 2-3 miles a day 4-5 times a week. If your goals are not this ambitious, walking 2-3 miles a day 4-5 times a week is also great exercise. There are several online web sites dedicated to helping people start an exercise program. The program I recommend is The Couch-to-5k Running Plan at www.coolrunning.com. But remember, always get permission from your doctor before starting any exercise program.

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Chapter 8

Reduce $r!s in y#r life Stress does not cause IBS but can make your symptoms worse. In addition, it will affect the way in which you respond to your IBS symptoms. Many people with IBS also have anxiety or depression. Sometimes this needs to be treated by your primary care physician or a psychiatrist or through counseling. If you feel that stress is a major trigger for you, talk with your doctor about a referral for counseling. Studies have shown that cognitive behavioral therapy improves IBS symptoms.

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Chapter 9

Stop smoking Not much to say here as the chapter title is pretty self-explanatory. There are several successful programs that have been developed. If you need assistance, consult with your primary care doctor.

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Chapter 10

Eat organic or a( natural foods when po,ible Many of the foods we eat contain preservatives, pesticides and hormones. It is unknown how much of an impact these have on your IBS symptoms. Unfortunately organic or all natural foods may be cost prohibitive or not locally available, but I recommend eating them when possible.

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Chapter 11

In Conclusion

Congratulations! You have taken the first steps in improving your IBS symptoms.

To learn more about IBS and get back the life you deserve, visit us at www.lowfodmapibsdiet.com

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