Is your stomach always uncomfortable? You need to change your eating habits

Have you ever had such an experience: You will suffer from abdominal pain, bloating, and changes in bowel habits (alternating diarrhea and constipation) for at least 3 days each month. I went to the hospital for various examinations and found no problems, but these symptoms still really existed and occurred repeatedly, which seriously affected the quality of life. What caused this? Is there any way to improve?

Gastrointestinal diseases that are easily “excited”-irritable bowel syndrome (IBS)
The above symptoms that often appear in daily life are actually typical of irritable bowel syndrome. Irritable bowel syndrome is a functional gastrointestinal disease, a disorder of abnormal brain-gut interaction. In short, the brain over-interprets abdominal distension and abdominal pain. Therefore, routine examinations related to the gastrointestinal tract, such as gastrointestinal endoscopy, often fail to find organic lesions.

In addition, some studies have found that patients with irritable bowel syndrome are likely to have intestinal microbial disorders. People with a history of gastrointestinal infections, long-term use of antibiotics, or a family history are more likely to develop irritable bowel syndrome.

Digestive tract discomfort, what checks should be done
It should be noted that many organic diseases will also have similar symptoms. If the above symptoms recur for a long time, you should go to the hospital to check in time to exclude inflammatory bowel disease, celiac disease, colon cancer, hyperthyroidism, diverticulitis, uterus The possibility of endometritis, ovarian cancer and other diseases. Related inspections include:

·blood test

·Feces inspection

·Enteroscopy and endoscopy

· Breath test (to determine whether there is lactose malabsorption, fructose malabsorption, excessive intestinal bacterial growth, Helicobacter pylori infection)

·Pelvic examination

If the test results are normal, the possibility of irritable bowel syndrome must be considered. If the symptoms of discomfort due to irritable bowel syndrome can be improved by dietary adjustments.

Low diffuse diet-can improve the diet of irritable bowel syndrome
Although irritable bowel syndrome currently has no drugs and methods that can completely cure it, some studies have found that there is a diet-Low FODMAP Diet, which can help about 75% of patients improve symptoms. Fomad (FODMAP) represents several different types of carbohydrates, including: fructose, lactose, fructan, galactooligosaccharides, and polyols.

In 2005, Peter Gibson, a professor at Monash University in Australia, and his research team proposed that there is a class of foods rich in short-chain carbohydrates, which are not easily absorbed by the body, which will cause Increased intestinal osmotic pressure, causing diarrhea. When these foods encounter bacteria in the intestine, they easily ferment to produce gas, which can cause bloating. If the generated gas contains more methane, it will slow down the peristalsis of the intestine and cause constipation.

For example, honey contains a lot of fructose, and fructose is a short-chain high-carbohydrate carbohydrate. Many people think that drinking honey water can help laxatives. In fact, the effect of this “laxative” is a slight diarrhea caused by a large amount of fructose malabsorption, but it is not serious for most people, but it is In people with stress syndrome, the brain will magnify this symptom, making the symptoms difficult to control.

Professor Gibson and his team have summarized different carbohydrate types, and after observation and research, they found that a low-volatility diet can relieve and control the symptoms caused by intestinal problems.

What are the low diffuse food
Cereals: Rice, millet, and oats are good choices, but wheat has a high content of fructans, and you need to choose gluten-free or use rice flour instead.

Vegetables: carrots, cucumbers, tomatoes, greens, cabbage, lettuce, broccoli, potatoes, bean sprouts, black fungus.

Fruits: cantaloupe, citrus, kiwi, pineapple, strawberry, grape.

Meat: Fresh meat is fine, avoid processed meat or cured meat (such as sausage).

Dairy products: It is recommended to consume lactose-free dairy products (such as Shuhua milk). During the fermentation of yogurt and hard cheese, most of the lactose has been broken down. You can try it.

Beans and nuts: less than 10 almonds, hazelnuts, walnuts, less than 1/4 cup of cooked green beans, less than 30 peanuts, less than 1 spoon of pine nuts, less than 2 spoons of sunflower seeds, and old tofu.

It should be noted that the onion and garlic should be avoided, and the green part of the shallot can be used instead. If there are onions and garlic, or onion powder or garlic powder in the list of snacks or sauces, avoid eating. Unseasoned rice cakes and popcorn are more recommended snack options. In addition, you should avoid using honey to increase the sweetness, you can use ordinary white sugar or brown sugar, avoid artificial sugar, such as sugar-free cola, xylitol chewing gum and so on.

How to carry out a low diffuse diet
To adhere to this dietary approach, we need to give up some of our daily favorite foods, but not forever, but with temporary (generally 4 to 6 weeks) compromise in exchange for maximum symptom improvement. The low-fat diet is carried out in three steps:

The first step: the elimination phase (4 to 6 weeks). Strictly exclude foods with high incidence in the diet, only eat foods with low incidence, and pay attention to observe whether the symptoms have improved, so as to judge whether your symptoms are related to foods with high incidence in the diet.

Step 2: Challenge phase. Since there are several categories of high diffuse ingredients, most people may only respond to one or two of these categories, so there is no need to limit all high diffuse ingredients in the diet. So this step is to challenge different types of foods with high diffuse ingredients to find which foods are tolerable by the intestine and which will cause adverse reactions to the body, and find the degree of tolerance, so as to avoid future Unnecessary food restrictions in life.

The third step: to achieve a long-term balanced diet. After finding the high-risk ingredients that can cause adverse reactions in the body and determining the body’s tolerance to them, we can adjust the food intake plan. With the help of a nutritionist, we can increase the intake of some foods according to personal preferences and tolerance levels, and we can also enjoy food while controlling symptoms. Therefore, this step is to help us re-establish a long-term balanced diet, avoid unbalanced nutritional intake, and ensure maximum dietary choices.

Although the whole process is relatively long, the improvement of symptoms in many patients is obvious. It is very difficult to complete all the steps independently by yourself, it is recommended to be carried out under the guidance of a nutritionist. In addition, it is recommended to start a low-volume diet without travel plans or major activities to prevent interruption and give up.

For the dietary conditioning of irritable bowel syndrome, experts finally put forward a few suggestions:

(1) Regular diet.

(2) Ensure the intake of dietary fiber.

(3) Ensure adequate drinking water.

(4) Reduce intake of caffeine and alcohol.

(5) Avoid excessive fat intake.

(6) Try probiotics. It is not clear which dose is the most effective for specific strains, so it is recommended that under the guidance of a nutritionist, try different strains and different doses of products to find the most suitable solution for you.

(7) Conduct psychological counseling to avoid excessive pressure.