This advice is quite flexible. Not everyone will
need to take all of these measures, and it will probably be necessary
to experiment to achieve real improvement in the condition. In
particular, food intolerance varies widely and it is very unlikely
that anyone would be adversely affected by all of the foods mentioned
here.
Wind can result from the accidental and unconscious swallowing of air, which can occur as a result of nervous tension. If one eats fast, the large lumps of food can be swallowed with larger quantities of air than usual, and tense muscles at the top of the throat can prevent it from closing properly, allowing more air than usual to be sucked down. This can lead to flatulence, bloating and cramps, but it can be avoided by chewing slowly and thoroughly, ideally about fifty times a mouthful, and avoiding eating on the run. Any changes you make in your diet should be made over a period of several weeks.
The classic foods to avoid are beans, or pulses. The reason they cause flatulence is obscure - everyone seems to give a different reason for it. However, not all pulses are equally likely to cause flatulence, and it is possible to reduce the extent to which they do so. Beginning with dry pulses, if they are soaked in boiling water three times at intervals of ten minutes with the water being discarded each time, then left for at least four hours before boiling and eating. Most pulses must be boiled for at least an hour before eating. Kidney beans in particular should be fast boiled for at least an hour to avoid poisoning. Mung beans, lentils and black eyed beans are less robust and only need to be boiled for twenty minutes or so. Tinned pulses are no substitute for fresh or dried ones as they are unlikely to have been prepared in this way. Soya beans and soya products are, after dairy products, the commonest cause of food intolerance.
Peanuts are a kind of bean and as they are often eaten raw are particularly likely to cause wind, but other nuts also lead to flatulence. Brassica vegetables such as Brussel sprouts, cabbage, cauliflower, kohl rabi, spring and winter greens can also be problematic for some. Some people also have problems with onions, challots, leeks and garlic. It can also be wise for some people to avoid peppers.
Many things mentioned above may be alleviated by the use of the herbs and spices mentioned below, but there are also a number of intolerances that affect fewer people which are unlikely to be helped by them. These include lactose intolerance, gluten intolerance and allergy to soya products. Most adults worldwide cannot digest milk sugar, known as lactose, and some of these experience lactose intolerance. Avoiding dairy products is the solution to this, but it may be a good idea to replace them gradually. Note that soya and goat's milk are not the only options aside from cow's milk - nut and oat milks also exist and sheep's milk is a third option.
Some people are intolerant of salicylates, which are found in a huge number of fruits and vegetables, but are completely absent from the following, which are completely safe in this respect: bananas, pears, bamboo shoots, celery, lettuce and poppy seeds.
Many culinary herbs and spices are actually very useful for IBS. Very often, herbs and spices used traditionally with food help the digestion, being carminative ( easing wind ), preventing spasms of the alimentary canal or both. These include caraway seeds, fennel seeds (or fennel bulbs themselves eaten as vegetables), aniseed, dill, ginger, nutmeg, cinnamon, mace, allspice, cloves, coriander, angelica, thyme and parsley. Horseradish and cayenne pepper (chilli) may also be useful for some people but make the problem worse in others.
It is probably a good idea for most people to avoid caffeine and
related stimulants, or to use them in moderation, since they
encourage urination and are also bad for the nerves. The loss of
water from the body through excess urination where it is not
replaced, as occurs in caffeinated drinks, is likely to worsen
constipation. It is also not advisable in diarrhoea since dehydration
will increase further. This includes coffee, tea, mate ( which is
also found in some weight loss preparations ), cocoa, drinking
chocolate and cola. Most colas are spectacularly unhealthy, though
there are a few relatively healthy ones on sale that are based on
damiana rather than caffeine. Decaffeination often involves the use
of a substance similar to dry-cleaning fluid, so it is usually not
advisable to drink decaffeinated products either. A good alternative
to tea is Rooibosch, also known as redbush tea, which is unlike most
other herbal teas in that it is a "black drink" useful
precisely because it does nothing.
Alternatives to coffee include
Barleycup, Caro and Bambu. It is also possible to use roasted
ground acorns or other plants. The most effective coffee substitute
is said to be the roasted fruits of cleavers - Galium aparine. This
is in the same family as coffee.
Remember that this is only general advice. It would be unfeasible as well as inappropriate to follow all of this advice - everyone is different.
Back