Know your triggers

“Initially, the key to a healthy gut or easing an upset stomach is making lifestyle changes,” explains Katherine Baqleh, accredited practising dietitian. “Simple things will make a difference, like eating a balanced diet with lots of fibre, drinking plenty of water, having small and regular meals and chewing your food properly.” Also, introduce prebiotic and probiotic food sources: think legumes, onion and banana for the former, and yoghurt, kimchi and miso for the latter.

Cut foodie culprits

Want to ease acid-induced heartburn? Limit spicy, fried or fatty dishes as well as chocolate (sorry!), tomato-based sauces and coffee. Stay upright for two to three hours after eating to stop acid creeping upwards. Gassy? Avoid fizzy drinks and foods that will ferment in your gut over time, such as broccoli, cauliflower, beans and bran.

Make friends with fibre

If you need to get… erm… unstuck, the content in oats, beans, whole grains, fresh fruits and vegies softens stools for a quicker exit. After real superstars? Then add artichoke, lima beans, peas, prunes and avocado to your shop. Water is a big help, too, so fill up that bottle!

Try soothing herbs

When you’re feeling unsure about the curry your friend’s planning for that catch-up dinner, put the kettle on for a mug of peppermint or ginger tea. “These herbs aid digestion and reduce that gassy feeling,” explains Baqleh. Alternatively, try a dose of peppermint oil – around 187mg 30 minutes before the meal.

Calm your inner voice

Ever find problems striking ahead of an important meeting or when you’re worried about something? ‘Nervous tummy’ is a saying for a reason. Stress and anxiety can have a huge effect on the gut, so managing that can sometimes help tackle the issue. Look into yoga or meditation classes to help you keep daily stress at bay.

Meet the IBS diet

“Fatty foods, caffeine and alcohol are the main triggers for IBS but, if symptoms persist even without these, the low-FODMAP diet can help in 75% of cases,” says Baqleh. FOD-what? Basically, it’s an acronym for problem sugars and compounds found in foods. “These are poorly absorbed by our small intestine and ferment thanks to gut bacteria, causing gas and stomach troubles for sensitive individuals,” Baqleh adds. The diet is a short-term approach guided by a dietitian and involves restricting, then reintroducing, certain foods to help identify specific culprits. Interesting!

Reach over the counter

All hail anti-diarrhoea tablets for saving your dignity. “They have an anticholinergic effect, slowing the contractions of your gut,” explains GP Dr Joe Kosterich. Opposite problem? Laxatives work in different ways – some stimulate contractions while others soften. Options for heartburn include alginates, which create a barrier to help stop acid getting into the oesophagus, and antacids that contain calcium and sodium carbonate or magnesium to neutralise acid.

Explore pre and probiotics

Studies show healthy bacteria can ease IBS symptoms like bloating, so talk to your healthcare professional about a supplement. It’s unclear which bacteria strains help most, which is why taking multiple species can be best, especially Lactobacillus and Bifidobacterium. Duly noted!

See your doc if...

Diarrhoea or constipation lasts longer than 10-14 days, or you experience bleeding. “Check in with your GP if your weight has changed, especially if you’ve lost weight,” Dr Kosterich adds. This is vital if you have a family history of bowel cancer: symptoms can have a variety of causes, but it’s best to be safe.

© Prevention Australia
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