According to nutritionists, broccoli is a common gas-producing food because when the gut breaks down these foods, it can cause gas. (Picture taken from freepik)
[Health Channel/Comprehensive Report]In Taiwan, 1 in 5 people have irritable bowel syndrome, and 90% of them occur before the age of 50. The common symptoms are abdominal distension, abdominal pain, flatulence, diarrhea, constipation, excessive gas and other symptoms . Therefore, the nutritionist reminds that if you want to relieve irritable bowel syndrome, you must eat less of these 8 kinds of food, and try your best to relieve stress, exercise more, and drink more water in your lifestyle.
Cheng Hanyu, a home care nutritionist from the Taipei Dietitian Association, posted on Facebook “Cheng Hanyu Nutritionist“andpersonal websitePosted to share, common symptoms of irritable bowel syndrome, and which foods to avoid, for the public’s reference.
Common symptoms of irritable bowel syndrome
●Stomach pain:It usually occurs in the lower abdomen or the entire abdomen, and the pain usually subsides after a bowel movement.
● Diarrhea:One-third of people with irritable bowel syndrome have diarrhea and may also have mucus in their stools.
●Constipation:Half of people with irritable bowel syndrome have this symptom. There is also often a feeling of incomplete bowel movement.
Diarrhea + constipation:About 20 percent of people with irritable bowel syndrome experience mixed or alternating constipation and diarrhea.
● Flatulence:Bloating is one of the most annoying symptoms of irritable bowel syndrome.
●Food intolerance:Including gas-producing foods, lactose, and gluten.
●Fatigue:More than half of people with irritable bowel disorder usually feel fatigued.
●Insomnia:Poor sleep and insomnia are actually related to irritable bowel syndrome, because people with irritable bowel syndrome are more tired and sleep less than people without it.
●Anxiety, depression:Anxiety, depression, and GI symptoms are all in a vicious circle.
Cheng Hanyu said that if you want to relieve irritable bowel syndrome, it is recommended to avoid these 8 kinds of foods, and to diagnose with a gastroenterologist first, and lifestyle changes such as stress relief, more exercise, and more water will help. In addition, probiotic supplementation Medicines can also reduce symptoms, and finally it is recommended to record the diet that may cause abdominal discomfort and find out the cause.
1. Caffeine:Coffee has an irritating effect on the gut, which can lead to bowel movements and even diarrhea in some people. And the study found that 29% of respondents received a bowel movement signal within 20 minutes of having their first sip of coffee. Caffeinated coffee may be a trigger for people with irritable bowel syndrome.
Dietitians say coffee has a stimulating effect on the gut, which can lead to bowel movements and, in some people, diarrhea. (Picture taken from freepik)
2. Beer:Alcoholic beverages are a common trigger for people with irritable bowel syndrome. This has to do with the way the body metabolizes alcohol, but alcohol also affects digestion, it often contains gluten, and wine and flavored beer can contain a lot of sugar, making it more uncomfortable. It is recommended to choose gluten-free beer, or alcohol without artificial sweeteners or added sugar.
3. Sugar-sweetened beverages:High fructose corn syrup, in particular, is a highly sensitive food, and the small intestine does not easily absorb this type of food, which may cause bloating and stomach pain in some people.
4. Apple:It is also a food with high abdominal sensitivity, and there are also mangoes, ripe bananas, cherries, etc. Remember to avoid. Eat foods with low abdominal allergies like cantaloupe, papaya, dragon fruit, blueberry, grape, kiwi, citrus and pineapple.
5. Sweeteners:Sweeteners such as sorbitol and mannitol may increase symptoms of irritable bowel syndrome, such as indigestion and bloating. These sweeteners are often used in chewing gum, diet drinks, etc. Remember to read the label before purchasing.
6. Broccoli:Broccoli is a common gas-producing food because when the gut breaks down these foods, it can cause gas.
7. Bread:Most of the breads on the market are foods with high abdominal sensitivity, which may cause gastrointestinal sensitivity and discomfort.
8. Beans:Beans will make the symptoms of gas production and bloating more obvious, and it is recommended to avoid it at this time.
Nutritionist Cheng Hanyu. (Picture provided by Cheng Hanyu)
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