10 Rules for Living With IBS 842012

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Low FODMaP IBS Diet

W.

10 Rul!for Living wi"IBSW. Travis Dierenfeldt, MD

Board-Certified Gastroenterologist


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10 Rul!forLiving wi"IBS

A companion eBook to

Low FODMaP IBS Diet: 6 Weeks to a Calmer Stomach

A Doctors Guide to IBSavailable atwww.ACalmerStomach.com

Copyright!

2012- W. Travis Dierenfeldt, M.D.

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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 6 Rule Number 612




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 IBSis an eBook companion to our

complete IBS programLow 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.

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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.

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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

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Chapter 1Take 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.

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Chapter 2

Avoid common food t&g'rs

Common food triggers that should be avoided are listed below.

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.

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Foods to Avoid

Dairy Products that are not Lactose-Free

Greasy or fatty foods

Alcohol

Carbonated beverages

Caffeine

Chocolate


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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.

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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*ificial 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.

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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 foodswhen 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 ConclusionCongratulations!

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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10 Rules for Living With IBS 842012