What are natural cures for IBS. How can you manage IBS symptoms without medication. Which dietary changes can help alleviate IBS. Are there supplements that provide relief from IBS. Can alternative therapies improve IBS symptoms. How does stress reduction impact IBS management. What lifestyle modifications can benefit those with IBS.

Understanding Irritable Bowel Syndrome (IBS) and Natural Treatment Options

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects millions of people worldwide. Characterized by symptoms such as abdominal pain, bloating, and altered bowel habits, IBS can significantly impact quality of life. While prescription medications are available, many individuals seek natural remedies to manage their symptoms effectively. This article explores seven evidence-based natural treatments for IBS that may provide relief without the potential side effects of pharmaceutical interventions.

The Low-FODMAP Diet: A Targeted Approach to IBS Management

One of the most promising dietary interventions for IBS is the low-FODMAP diet. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that can be difficult for some people to digest, potentially triggering IBS symptoms.

How does the low-FODMAP diet work?

The low-FODMAP diet involves temporarily eliminating high-FODMAP foods from your diet and then systematically reintroducing them to identify specific triggers. This process helps individuals pinpoint which foods may be causing their IBS symptoms, allowing for a personalized long-term dietary plan.

• Foods to avoid on a low-FODMAP diet include certain fruits, vegetables, dairy products, and wheat-based foods.
• Low-FODMAP alternatives include rice, quinoa, lactose-free dairy, and specific fruits and vegetables.
• The diet should be followed under the guidance of a registered dietitian to ensure nutritional adequacy.

Research has shown that a low-FODMAP diet can significantly reduce IBS symptoms in many patients. A study published in the Journal of Gastroenterology and Hepatology found that 76% of IBS patients reported improvement in their symptoms after following a low-FODMAP diet.

Psyllium Powder: Harnessing the Power of Soluble Fiber

Psyllium powder, a form of soluble fiber, has gained recognition as an effective natural remedy for IBS. The American College of Gastroenterology (ACG) strongly recommends soluble fiber for the treatment of IBS symptoms.

What makes psyllium powder effective for IBS?

Psyllium powder works by absorbing water in the intestines, forming a gel-like substance that can help regulate bowel movements. This property makes it beneficial for both IBS-C (constipation-predominant) and IBS-D (diarrhea-predominant) subtypes.

• For IBS-C, psyllium powder adds bulk to stool, promoting more frequent bowel movements.
• In IBS-D, it helps solidify loose stools by absorbing excess water.
• Psyllium powder can be easily incorporated into daily routines by mixing it with water or adding it to foods like oatmeal.

A review published in Current Opinion in Gastroenterology in March 2021 supports the use of psyllium supplementation for both IBS-C and IBS-D. When introducing psyllium powder to your diet, it’s important to start with small amounts and gradually increase to avoid potential gastrointestinal discomfort.

L-Glutamine: Supporting Intestinal Health and Function

L-glutamine is an amino acid that plays a crucial role in maintaining the integrity of the intestinal lining. For individuals with IBS, particularly those experiencing symptoms like fatigue and achiness, L-glutamine supplementation may offer relief.

How does L-glutamine benefit IBS patients?

L-glutamine works by helping to repair and strengthen the intestinal barrier, which can become compromised in IBS. This improved intestinal health may reduce inflammation and alleviate various IBS symptoms.

• L-glutamine is naturally found in foods such as chicken, fish, lentils, and spinach.
• Supplementation is often recommended for more targeted and concentrated intake.
• A typical dosage for IBS-D is 2 teaspoons of L-glutamine powder once daily.

An eight-week study published in the journal Gut in May 2019 demonstrated that oral glutamine supplements safely reduced all major IBS-related symptoms in adults with IBS-D. This research provides promising evidence for the efficacy of L-glutamine in managing IBS symptoms.

Acupuncture: Ancient Wisdom for Modern Digestive Issues

Acupuncture, a key component of traditional Chinese medicine, has shown potential in alleviating IBS symptoms, particularly for those experiencing constipation. This ancient practice involves inserting thin needles into specific points on the body to balance the flow of energy or “qi.”

Can acupuncture really help with IBS?

Research suggests that acupuncture may be beneficial for various IBS subtypes by influencing the autonomic nervous system and brain-gut interactions. A study published in Frontiers in Neuroscience in December 2020 found that acupuncture improved functional connections in the brain, easing symptoms of IBS-D and enhancing patients’ quality of life.

• Acupuncture may be particularly effective for IBS-C by promoting bowel movements.
• The practice can help calm the autonomic nervous system, which regulates digestive function.
• Some patients report improvements in overall well-being and stress levels with regular acupuncture sessions.

While more research is needed to fully understand the mechanisms behind acupuncture’s effects on IBS, many patients find it to be a valuable complementary treatment option. It’s important to seek treatment from a licensed and experienced acupuncturist for optimal results and safety.

Mindfulness and Stress Reduction Techniques for IBS Management

The connection between stress and IBS symptoms is well-established, making stress reduction an essential component of IBS management. Mindfulness practices have emerged as powerful tools for alleviating IBS symptoms and improving overall quality of life for patients.

How do mindfulness practices impact IBS symptoms?

Mindfulness techniques, such as meditation and deep breathing exercises, can help regulate the body’s stress response, potentially reducing the frequency and severity of IBS flare-ups. These practices promote a state of relaxation that may positively influence gut-brain interactions.

• Mindfulness-based stress reduction (MBSR) programs have shown promising results in IBS treatment.
• Regular practice can lead to improved symptom management and enhanced coping skills.
• Mindfulness techniques can be easily incorporated into daily routines, requiring no special equipment.

A study published in Neurogastroenterology and Motility in September 2020 reported that after an eight-week mindfulness-based stress reduction program, over 70% of participants experienced improved IBS symptoms. This research underscores the potential of mindfulness as a valuable adjunct therapy for IBS management.

Herbal Remedies and Supplements for IBS Relief

Various herbal remedies and supplements have been traditionally used to alleviate digestive discomfort and may offer relief for IBS symptoms. While research on some of these remedies is still ongoing, several have shown promise in clinical studies.

Which herbal remedies are most effective for IBS?

Peppermint oil, probiotics, and certain herbal blends have demonstrated potential benefits for IBS symptom management. These natural remedies work through different mechanisms to support digestive health and reduce discomfort.

• Peppermint oil has antispasmodic properties that may help relieve abdominal pain and bloating.
• Probiotics can help restore balance to the gut microbiome, potentially improving IBS symptoms.
• Herbal blends containing ingredients like fennel and caraway may provide relief from digestive discomfort.

A meta-analysis published in the BMC Complementary Medicine and Therapies journal in 2019 found that peppermint oil was significantly more effective than placebo in reducing IBS symptoms. When considering herbal remedies, it’s crucial to consult with a healthcare provider to ensure safety and appropriate dosing.

Lifestyle Modifications to Complement Natural IBS Treatments

In addition to specific natural remedies, certain lifestyle modifications can significantly impact IBS symptom management. These changes, when combined with other natural treatments, can create a comprehensive approach to IBS care.

What lifestyle changes can help manage IBS symptoms?

Adopting a holistic approach to IBS management involves addressing various aspects of daily life that may influence digestive health. Key areas to focus on include diet, exercise, sleep, and stress management.

• Regular physical activity can help regulate bowel function and reduce stress.
• Adequate hydration is essential for proper digestion and can help alleviate constipation.
• Establishing a consistent sleep schedule may improve overall gut health and reduce symptom flare-ups.
• Identifying and managing stress triggers can help minimize IBS symptoms.

A study published in the World Journal of Gastroenterology in 2014 found that a combination of dietary changes, stress management, and exercise led to significant improvements in IBS symptoms and quality of life. This research highlights the importance of a multifaceted approach to IBS management.

Customizing Your Natural IBS Treatment Plan

While these natural remedies for IBS have shown promise, it’s important to remember that IBS is a complex condition that can vary significantly from person to person. What works for one individual may not be as effective for another. Therefore, developing a personalized treatment plan is crucial for optimal symptom management.

How can you create an effective natural treatment plan for IBS?

Creating a successful IBS management strategy involves experimentation, patience, and close collaboration with healthcare providers. By systematically trying different natural remedies and observing their effects, individuals can identify the most effective combination of treatments for their unique situation.

• Keep a symptom journal to track the effects of different remedies and lifestyle changes.
• Work with a gastroenterologist or functional medicine practitioner to develop a comprehensive treatment plan.
• Be open to adjusting your approach as your symptoms and needs change over time.
• Consider incorporating complementary therapies like cognitive-behavioral therapy (CBT) to address the psychological aspects of IBS.

A review published in the Journal of Clinical Medicine in 2017 emphasized the importance of individualized treatment approaches for IBS, noting that a combination of dietary modifications, stress reduction techniques, and targeted supplements often yields the best results. By taking a proactive and personalized approach to IBS management, many individuals find significant relief from their symptoms and an improved quality of life.

The Future of Natural IBS Treatments: Emerging Research and Promising Developments

As interest in natural and holistic approaches to IBS management continues to grow, researchers are exploring new avenues for treatment and refining existing therapies. These ongoing studies offer hope for even more effective natural remedies in the future.

What new developments are on the horizon for natural IBS treatments?

Emerging areas of research in natural IBS treatments include the exploration of the gut microbiome, novel herbal formulations, and advanced mindfulness-based interventions. These cutting-edge studies may lead to more targeted and effective natural therapies for IBS.

• Research into specific strains of probiotics tailored for different IBS subtypes is ongoing.
• Novel herbal combinations are being studied for their potential synergistic effects on IBS symptoms.
• Advanced brain-gut therapies, including gut-directed hypnotherapy, are showing promise in clinical trials.
• Personalized nutrition approaches based on genetic and microbiome analysis are being developed.

A review published in the journal Nutrients in 2021 highlighted the potential of personalized nutrition strategies in IBS management, suggesting that tailoring dietary interventions based on individual genetic and microbiome profiles could lead to more effective symptom relief. As research in this field progresses, individuals with IBS can look forward to an expanding array of natural treatment options to help manage their condition effectively.

7 Natural Remedies for IBS

When you have irritable bowel syndrome (IBS), whether it’s marked by frequent bouts of diarrhea (IBS-D), constipation (IBS-C), or mixed symptoms (IBS-M), you might be willing to try anything to relieve your symptoms.

Prescription medication may come with potential side effects and aren’t always as effective as advertised. If you’re concerned about going that route for relief, natural remedies may be helpful. In fact, they may be all you need to manage your IBS symptoms long-term.

“Some natural and over-the-counter remedies can completely put some IBS patients in remission,” says Brenda Powell, MD, medical director at Lower Elwha Klallam Tribe Health Department in Port Angeles, Washington.

Keep in mind, you should always talk to your doctor about any treatment to make sure it is safe for you. And if you’re ready, ask your provider, about these eight natural ways to find relief from IBS pain:

1. A Specialized Diet Might Be Enough

New guidelines from the American College of Gastroenterology (ACG) suggest trying a low-FODMAP diet, which cuts out foods that are difficult for the body to absorb. While the diet may seem daunting because it eliminates so many foods you may be used to, it revolves around basic healthy eating habits.

2. Psyllium Powder for Added Fiber

If your IBS symptoms persist even after you change your dietary patterns, consider taking psyllium powder, which is soluble fiber and the active ingredient in the fiber supplement Metamucil. The ACG strongly recommends soluble fiber to treat IBS in their latest guidelines.

“There is a moderate quality of evidence for psyllium for overall symptoms relief,” says Kara Gross Margolis, MD, a pediatric gastroenterologist at Columbia University Medical Center and NewYork-Presbyterian Morgan Stanley Children’s Hospital in New York City.

According to a review published in March 2021 in Current Opinion in Gastroenterology, psyllium supplementation is recommended to help treat IBS-C and IBS-D. Stir a teaspoon of psyllium powder into your morning oatmeal or into a glass of water, and down the hatch.

“If you’re constipated, psyllium powder helps move your bowels. If you have diarrhea, psyllium powder gives you something to form a bowel movement around,” Dr. Powell says.

3. L-Glutamine to Aid in the Function of Intestinal Tissue

IBS is often associated with chronic gastritis, which may cause the lining of your small intestine to break down, creating tiny openings that allow digestive by-products, called lipopolysaccharides, to slip through and enter your body. These uninvited guests can ignite the immune system, causing a generalized inflammatory reaction and symptoms such as achiness and fatigue. If your IBS makes you feel tired or achy, L-glutamine may be another over-the-counter supplement to try. It’s an amino acid, sold as a powder and found in foods like chicken, fish, lentils, and spinach. In an eight-week study published online in May 2019 in the journal Gut, of 106 adults with IBS-D, those who took oral glutamine supplements safely reduced all major IBS-related symptoms.

“L-glutamine can help the lining of your gut heal to correct the permeability issue,” Powell says. “I recommend taking 2 teaspoons once a day, when experiencing diarrhea.”

4. Acupuncture to Treat Chronic Pain

If constipation is your main IBS symptom, you may want to try the ancient Chinese medicine technique known as acupuncture to find some relief.

“Acupuncture is really good for constipation and getting the bowels moving again,” Powell says. Acupuncture involves inserting thin needles into the skin at specific points to balance the body’s energy or life force, also called qi (pronounced “chee”). It’s based on the principle that qi flows through various pathways in the body called meridians.

“Inserting needles into acupuncture points along meridians is thought to bring energy flow back into proper balance,” says Anne Mok, an acupuncturist and the coowner of Cornerstone Healing in Brooklyn, New York. With IBS-C, acupuncture can help calm down the autonomic nervous system, which helps regulate your GI tract.

Acupuncture may even be helpful if you have IBS-D. A study published in December 2020 in Frontiers in Neuroscience found that acupuncture improved functional connections in the brain that eased symptoms of IBS-D and improved quality of life for patients.

5. Mindfulness for Stress Relief

Reducing stress with breathing exercises and mindfulness may also help calm down the gut nerves that are misfiring. The ACG’s guidelines recommend various mindfulness techniques that have the potential to improve IBS symptoms. A study published in September 2020 in the journal Neurogastroenterology and Motility found that after an eight-week mindfulness-based stress reduction practice, more than 70 percent of the participants in the study reported improved IBS symptoms. The reduction in severity also continued for three months after the eight weeks of the study.

“I recommend 5-5-5 to my patients,” Powell says. That is, “smell the roses” by inhaling through your nose for a count of five. Hold that breath for five counts, then exhale through your mouth for a count of five or longer, as if you are blowing out candles on your birthday cake. “This breathing technique is very calming to the autonomic nervous system, which can help with IBS,” she adds. Best of all, it’s portable. “You can do it anywhere, such as when you’re waiting in your car at a stoplight.”

6. Yoga Brings IBS Symptom Relief

While mindfulness may reduce symptoms, physical activity is an integral part of the mind-body connection. One of the most effective ways to pair mindfulness and exercise is through the ancient practice of yoga. And, studies suggest it can be helpful in managing IBS, but the quality of the data is limited.

A review published in December 2019 in the journal Digestive Diseases and Sciences analyzed several studies that looked at the benefits of various yoga practices focused on the mind-body-breath connection. It found that a majority of participants saw improvements in their IBS symptoms, their digestion, and their physical health, as well as improvements in mood, anxiety, and their outlook on life. The results suggest that practicing yoga can lead to improvements in physical health and a more positive outlook on life, which helps decrease IBS symptoms.

7. Try Peppermint Oil to Help With Gas and Bloating

Peppermint oil has been used as an herbal remedy for a number of ailments for centuries. Now the ACG acknowledges that this herb soothes the gut and recommends it to provide relief for all IBS symptoms. A recent meta-analysis published in January 2019 in BMC Complementary Medicine and Therapies looked at 12 different trials from three different continents, and found that regularly taking a peppermint oil capsule with meals helped reduce IBS symptoms, including abdominal pain, diarrhea, bloating, and constipation.

It’s worth noting that peppermint oil could make heartburn worse so be careful how much you take. Talk to your doctor if you are thinking about trying peppermint oil, since IBS is a complicated condition and she’ll need a complete picture of the remedies you’re using to determine an overall treatment plan.

Additional reporting by Jordan M. Davidson.

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Low-FODMap Diet Guide: Complete Scientific Guide

Medically Reviewed

A frittata with veggies can fit on a low-FODMAP diet. Nadine Greeff/StocksyIf you have irritable bowel syndrome (IBS), a gastrointestinal condition marked by cramping, gas, and diarrhea or constipation, your doctor may have recommended following what’s called a low-FODMAP diet to reduce your symptoms, notes Mayo Clinic.

This diet focuses on eliminating potentially problematic foods (much like an elimination diet) then gradually re-adding foods that suit your body. While many people find this diet brings quick relief, it can be difficult to follow — at least at first. That’s why it helps to have a solid understanding of how it works before adding it to your IBS diet plan.

What Is a FODMAP?

FODMAP is an acronym that stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.” According to Monash University, which developed the research behind the low-FODMAP diet, these are “short-chain carbohydrates that aren’t absorbed properly in the gut, and can trigger symptoms in people with IBS.”

More specifically, “the term FODMAP refers to a group of small carbohydrates (sugars and fibers) that are commonly malabsorbed in the gut. These poorly digested sugars can pull water into the small intestine and become food for the gut microbes that live in our colon, resulting in gas,” says Kate Scarlata, RDN, author of The Low-FODMAP Diet Step by Step, who is based in Boston. “The gas and water can be trapped in the intestine or stretch the intestine, contributing to troubling gut symptoms,” she says.

A low-FODMAP diet limits, or in some cases eliminates, foods that are high in FODMAPs and emphasizes eating those that are low in FODMAPs, according to Harvard Health.

Examples of high-FODMAP foods include apples, dried fruit, asparagus, mushrooms, cow’s milk, ice cream, legumes, wheat, honey, and pistachios, notes Monash University.

Examples of low-FODMAP foods include carrots, cucumbers, lettuce, oranges, strawberries, hard cheeses (cheddar, Gouda, Parmesan), eggs, oats, maple syrup, and peanuts.

Some scientific evidence suggests a low-FODMAP diet may improve IBS symptoms. In a systematic review and meta-analysis on 12 papers, which included 9 trials, following the diet decreased gastrointestinal symptoms “by a moderate to large extent” and improved quality of life in participants compared with a control diet, per the European Journal of Nutrition in February 2021.

FODMAP Food List: What to Eat (and Avoid)

Monash University is a great go-to resource for a list of high-FODMAP (foods to mostly avoid or limit) and low-FODMAP foods (foods to eat).

You can also download the Monash University FODMAP app for a complete list and an invaluable resource when following the diet.

Below is a sampling from each food category.

High-FODMAP Foods (to Limit or Avoid)

• Artichoke
• Asparagus
• Cauliflower
• Garlic
• Apples
• Blackberries
• Cherries
• Mango
• Nectarines
• Pears
• Watermelon
• Cow’s milk
• Soy milk
• Yogurt
• Beans
• Lentils
• Wheat
• Pasta
• Rye
• Barley
• Honey
• Cashews
• Pistachios

Low-FODMAP Foods (to Eat)

• Eggplant
• Green beans
• Bok choy
• Bell pepper
• Carrots
• Cucumber
• Tomatoes
• Potatoes
• Grapes
• Kiwi
• Orange
• Banana
• Pineapple
• Strawberries
• Almond milk
• Brie cheese
• Feta cheese
• Hard cheeses
• Eggs
• Firm tofu
• Plain cooked meats (not marinated)
• Fish and seafood
• Popcorn
• Oats and oatmeal
• Sourdough bread and sourdough spelt bread
• Dark chocolate
• Peanuts and peanut butter (go for natural, without added sugars)
• Olives

Bacon

, maple syrup, table sugar, potato chips, and mayonnaise

are also allowed, though these foods aren’t the healthiest choices.

Moderate-FODMAP Foods (to Limit)

On a FODMAP diet, you can eat the following, depending on the portion size:

• Avocado: A portion that is 1/8 a single fruit is low-FODMAP.
• Sweet potato: A ½ cup portion is low-FODMAP.
• Broccoli: A ¾ cup serving of florets is low-FODMAP.
• Cabbage: A ¾ cup serving is low-FODMAP.
• Canned pumpkin: A 1/3 cup serving is low-FODMAP.

A 7-Day Sample Menu for a Low-FODMAP Diet

It can be tough to get started with a low-FODMAP diet, but here are ideas for the meals, snacks, and desserts you’ll eat:

Day 1

Breakfast Oatmeal with blueberries and walnuts

Lunch Salad with grilled chicken, strawberries, and feta

Snack Small berry smoothie

Dinner Homemade pork fried rice

Dessert Lactose-free frozen yogurt

Day 2

Breakfast Omelet with spinach and feta

Lunch Gluten-free margherita pizza

Snack Crunchy chickpeas (¼ cup)

Dinner Salmon-avocado sushi

Dessert Raspberry sorbet

Day 3

Breakfast Rice cake with peanut butter and mashed raspberries

Lunch Bean-free veggie soup with gluten-free crackers

Snack Walnuts

Dinner Fish tacos on corn tortillas

Dessert Sliced pineapple

Day 4

Breakfast Overnight oats with bananas and macadamia nuts

Lunch Beef vegetable soup

Snack Carrot sticks and peanut butter

Dinner Gluten-free spaghetti Bolognese

Dessert Gluten-free blueberry crumble bar

Day 5

Breakfast Scrambled eggs with cheddar cheese and red bell peppers

Lunch Chili (made with canned lentils instead of beans)

Snack Orange and sunflower seeds

Dinner Beef stew

Dessert A square of 80 percent cacao dark chocolate

Day 6

Breakfast Shakshuka (poached eggs in a tomato sauce)

Lunch Tuna salad over greens

Snack Gluten-free crackers and cheddar cheese

Dinner Pork tenderloin with zucchini

Dessert Sliced strawberries

Day 7

Breakfast Two hard-boiled eggs with cantaloupe

Lunch Quinoa salad with chicken, zucchini, and radishes

Snack Popcorn

Dinner Eggplant Parmesan made with gluten-free breading

Dessert Chocolate sorbet

Benefits of the Low-FODMAP Diet

Once you’ve removed the offending foods from your diet, you may be surprised at the near-immediate change. “As a clinician who has implemented this diet in many people with IBS, the most rewarding experience is that most people will feel better in just a few days,” says Scarlata.

Neha Shah, MPH, RD, a digestive health nutrition expert at Stanford Health Care in San Francisco, tells her patients with IBS that it can take up to two to six weeks to feel better.

“What we’re looking for is less abdominal pain, and less gas and bloating,” she says. It’s possible you can still have symptoms after a low-FODMAP diet. In that case, an evaluation by a registered dietitian can pinpoint potential snags, like hidden FODMAPs or excess consumption of low- or moderate-FODMAP foods, which can also potentially trigger symptoms.

Who Should Avoid a Low-FODMAP Diet?

There are several concerns regarding the low-FODMAP diet, including if it provides adequate nutrition, the cost associated with it, and how tough it can be to learn how to implement it in your life, as it is not an intuitive diet (many high-FODMAP foods are healthy), notes an analysis published in the journal Nutrients in January 2020.

These problems come to a head when people attempt to try a low-FODMAP diet on their own without professional guidance. A later study that was published in August 2020, also in the journal Nutrients, involved 73 patients with IBS who followed a low-FODMAP diet for two months and concluded that the diet was able to improve symptoms while providing adequate nutrients.

Still, “The low-FODMAP diet is science-based for those with IBS. It’s not recommended for everyone in the general public. Most FODMAP-containing foods are healthy, and there is no need to remove them from your diet if they do not exacerbate GI distress,” says Scarlata. Doing so could needlessly increase the risk for nutrient deficiencies. What’s more, going low-FODMAP is not necessary for everyone with IBS, she says.

If you have disordered eating habits, have a history of an eating disorder, or are underweight, a low-FODMAP diet can be too restrictive for you, triggering further restriction, says Scarlata. “In this case, other IBS treatments, such as enteric peppermint oil, probiotics, or gut-directed hypnosis could be alternatives to diet-based treatments,” she says. Work with your healthcare team to find out whether these options may benefit you.

Scarlata also points out that in some cases (like if you have existing dietary restrictions, have IBS and are pregnant, or have a hard time complying with the diet), your healthcare provider may recommend a “FODMAP-gentle” diet. According to a review published in March 2019 in the Journal of Gastroenterology and Hepatology, this diet involves restricting only foods very high in FODMAPs, like onions, wheat, milk, apples, and legumes.

“This is simply a more liberal and flexible application of the low-FODMAP diet,” says Scarlata.

How Do You Start a Low-FODMAP Diet?

The low-FODMAP diet is a three-phase diet. Because the foods removed are not easily identified and it begins as an elimination diet, you’d be prudent to lean on a registered dietitian for guidance, says Shah. Below is the protocol that she uses for patients at the clinic:

Phase 1: Elimination

Pick a start date and remove all high-FODMAP foods from the diet. This is where it’s critical to have a registered dietitian working with you, as they can provide guidance on appropriate food substitutions. “To be successful, it’s important to understand how to eliminate FODMAPs in different life scenarios — at work, traveling, at home — and learn how to find substitutions in each environment,” says Shah.

Extra credit for planning ahead and getting low-FODMAP foods in your kitchen and removing high-FODMAP foods. This lasts for two to four weeks.

Phase 2: Reintroduction

The main goal with phase 2 is to identify your food triggers, says Shah. While there’s no clear-cut method on how to reintroduce foods, she says that often the recommended step is to reintroduce each FODMAP at a time with a select list of foods. So reintroducing lactose may involve drinking 1 cup of cow’s milk, and watching how your body reacts. Reintroducing fructose may be ½ cup of watermelon.

During this time, you’ll continue to follow a low-FODMAP diet so that you can identify what triggers symptoms. Keep a food journal handy, either by using an app on your smartphone or an old-school paper notebook, to track your symptoms. This phase lasts six to eight weeks.

Phase 3: Personalization

“We continue to expand the low-FODMAP diet by eating FODMAPs that are tolerated well and eliminating those that are bothersome,” says Shah. She notes that it’s unlikely any one food needs to be completely avoided. Generally bothersome foods may not be eaten daily or may only be eaten in a small amount, as tolerance often depends on the dose.

One important thing to keep in mind throughout is that you don’t have to be perfect. “The goal isn’t to have a FODMAP-free diet, but rather to reduce FODMAPs in the diet to modify GI symptoms,” says Scarlata. “Added stress with diet changes can impact gut symptoms on its own, and that’s not the goal here,” she says.

5 Low-FODMAP Recipes to Try

1. Oat and Banana Pancakes

It can feel like a learning curve to make your favorites FODMAP friendly, but this pancake recipe, featuring oats, oat bran, rice flour, and unripe bananas will help you learn the necessary substitutions.

Get the recipe from Monash University.

2. Low-FODMAP Roasted Chicken With Maple and Rosemary

This juicy roasted chicken features a low-FODMAP marinade made from lemon juice, oil, maple syrup, and herbs.

Get the recipe from Rachel Pauls Food.

3. Low FODMAP Turkey Chili With Sweet Potato and Lentils

This chili gets its heartiness from sweet potatoes, ground turkey, lentils, and leeks, and its warm-you-up flavor from a low-FODMAP taco seasoning and cinnamon, making it perfect for a chilly day.

Get the recipe from Fun Without FODMAPs.

4. Parsnip Chowder With Crispy Sage (Low FODMAP)

This is one of the most delightfully creamy soups you’ll eat all year. Potatoes and parsnips serve as the base, while coconut milk thickens the soup, and sage leaves makes each bowl beautifully fragrant. To make the recipe more low-FODMAP-friendly, skip the garlic.

Get the recipe from Feed Me Phoebe.

5. Low-FODMAP Pork Loin Roast With Herb Rice Stuffing

When you need a recipe for a dinner party (or just want leftovers for later in the week), this pork loin roast is a winner. Serve it up with the pumpkin seed–studded risotto, and you have a restaurant-worthy dish.

Get the recipe from A Little Bit Yummy.

Best Blogs and Books That Can Help You Follow a Low FODMAP Diet

Monash University The Low FODMAP Diet

The site and accompanying app are well laid out and extremely informative in guiding you through the diet and helping to identify low-, moderate-, and high-FODMAP foods. Everyone on this diet needs to have this resource in their back pocket.

A Little Bit Yummy

Not only will you find low-FODMAP recipes, but also e-courses, entire meal plans, and added support (for example: how to “FOD-ify” your existing favorite recipes) to find success on the plan.

The Low-FODMAP Diet Step by Step

This book, by Kate Scarlata, RDN, and Dede Wilson, is packed with delicious recipes (more than 130) to help you successfully execute the diet throughout its three phases.

The Low-FODMAP Diet for Beginners

A No 1. bestseller in its category, this guide by Mollie Tunitsky teaches you how to shop appropriately, find the recipe depending on your dietary needs, like vegetarian, pescatarian, and more.

The Flexible FODMAP Diet Cookbook

By Karen Frazier, this resource packs in a variety of meal plans, plus a bevy of recipes for every meal, snack, side, and dessert.

5 Frequently Asked Questions (and Answers) About the Low-FODMAP Diet

Q: Do you lose weight on the FODMAP diet?

A: No. The low-FODMAP diet is not a weight loss diet. It’s a diet that helps people with IBS limit or avoid GI discomfort that can accompany eating.

Q: What foods have fructans?

A: Wheat, onion, and garlic are foods that contain fructans, or inulin, according to Stanford Health Care.

Q: Why is a FODMAP diet low?

A: The “low” in a low-FODMAP diet refers to the specific foods that contain low amounts of certain carbohydrates in foods that may be difficult to digest, and can trigger GI symptoms in IBS patients.

Q: What is FODMAPs intolerance?

A: This may refer to someone who has IBS who finds that eating high-FODMAP foods or larger amounts of moderate-FODMAP foods sets off GI symptoms like gas, bloating, and diarrhea or constipation.

Q: What kind of bread can I eat on a FODMAP diet?

A: Low-FODMAP breads include millet bread, corn bread, sourdough bread, sourdough spelt bread, and gluten-free white bread. Work with a registered dietitian for help on identifying more low-FODMAP foods.

A Final Word: Should You Try a FODMAP Diet?

If you’ve been diagnosed with IBS and your healthcare provider recommends a low-FODMAP diet, there is a good chance that this elimination diet can help improve if not resolve GI symptoms to increase your comfort and quality of life.

People with active eating disorders, however, should avoid a low-FODMAP diet.

In some cases, a “FODMAP-gentle” diet may be helpful. This plan restricts only very-high-FODMAP foods.

Following a low-FODMAP diet involves limiting or avoiding foods that are high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which includes legumes; gluten-containing grains; high-lactose dairy; some fruits, like apples and stone fruit; vegetables such as cauliflower and mushrooms; and certain sweeteners, like honey.

After following the three-step elimination diet protocol, you may see a notable reduction in GI symptoms in two to six weeks, though some people report feeling better within days.

Editorial Sources and Fact-Checking

• Irritable Bowel Syndrome: Symptoms and Causes. Mayo Clinic.
• FODMAPs and Irritable Bowel Syndrome. Monash University.
• Try a FODMAPS Diet to Manage Irritable Bowel Syndrome. Harvard Health Publishing. September 17, 2019.
• High and Low FODMAP Foods. Monash University.
• Get the App. Monash University.
• Halmos EP, Gibson PR. Controversies and Reality of the FODMAP Diet for Patients With Irritable Bowel Syndrome. Journal of Gastroenterology and Hepatology. March 2019.
• Low FODMAP Diet. Stanford Health Care.
• Van Lanen AS, De Bree A, Greyling A. Efficacy of a Low-FODMAP Diet in Adult Irritable Bowel Syndrome: A Systematic Review and Meta-Analysis. European Journal of Nutrition. February 14, 2021.
• German Potato Pancakes (Kartoffelpuffer). Monash University.
• Bellini M, Tonarelli S, Nagy AG, et al. Low FODMAP Diet: Evidence, Doubts, and Hopes. Nutrients. January 4, 2020.
• Bellini M, Tonarelli S, Barracca F, et al. A Low-FODMAP Diet for Irritable Bowel Syndrome: Some Answers to the Doubts from a Long-Term Follow-Up. Nutrients. August 7, 2020.
• Halmos EP, Gibson PR. Controversies and Reality of the FODMAP Diet for Patients With Irritable Bowel Syndrome. Journal of Gastroenterology and Hepatology. March 8, 2019.

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Treatment of coronary heart disease (ischemia) in a sanatorium in Kislovodsk

The main causes of death are vascular accidents, myocardial infarction and cardiac arrest as a result of coronary heart disease (CHD). A huge role in the prevention of dangerous conditions and rehabilitation is given to sanatorium treatment, which helps to recover faster after a heart attack and several times reduces the likelihood of its development.

Treatment of coronary heart disease in a sanatorium is to minimize the negative factors that cause this disease. The following individuals are at risk for CVD:

• people over forty;
• overweight;
• suffering from hypertension;
• leading a sedentary and unhealthy lifestyle;
• under constant stress;
• people with close relatives who have had myocardial infarction or ischemic stroke.

Not every sanatorium for the treatment of IHD in the Stavropol Territory has modern diagnostic equipment and a powerful medical base, which is represented in Victoria. That is why numerous patients come to our health resort every year for quality medical services and protection against ischemia. Among the reasons why people come to treat coronary heart disease are the following:

• daily monitoring of the patient’s condition by the attending cardiologist, therapist and other specialists;
• individual treatment programs, taking into account the severity of the disease, the presence of concomitant pathologies and contraindications;
• unique procedures that improve the condition of not only the myocardium, but also the body as a whole;
• the latest diagnostic equipment that can detect minimal deviations from normal indicators and calculate possible risks;
• highly qualified specialists who returned to a full life more than one hundred patients with heart disease;
• favorable climatic conditions, which are one of the most important factors in treatment;
• excellent infrastructure of the sanatorium, which plays an important role for a speedy recovery.

Methods of treatment

Treatment of cardiac ischemia in Kislovodsk, in the sanatorium “Victoria”, is carried out in a complex, using various therapeutic methods:

• Taking narzan, iodine-bromine, turpentine, foam-licorice, coniferous-pearl baths, SUV, which have a calming and relaxing effect on the body.
• Sessions of contrast showers, in which the alternation of warm and cold water increases the tone of the cardiovascular system and stimulates the contractile activity of the heart.
• Physical therapy classes (health path, therapeutic swimming in a pool with natural mineral water, exercises on rehabilitation simulators, etc.), during which blood circulation, the work of the respiratory system, and the heart muscle are normalized.
• Physiotherapeutic procedures (microwave, magnetotherapy, electrotherapy) aimed at restoring the myocardium and general strengthening of the body.
• Psychological rehabilitation, helping the patient to tune in to recovery and recharge with optimism.
• Therapeutic nutrition, the purpose of which is to reduce excess weight – one of the causes of ischemia.
• Climatic and landscape therapy, the components of which are the purest mountain air, comfortable temperature, beautiful landscapes.

This is not a complete list of activities that guests of the sanatorium “Victoria” can get. In the arsenal of health resort specialists there are still many procedures for the successful treatment of coronary heart disease. An integrated approach to the treatment of coronary heart disease allows you to avoid complications and put a person on his feet as quickly as possible.

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folk remedies therapy, recipes and recommendations

Recently, heart disease is one of the most common causes of death in people, not only in old age, but also in younger people. Therefore, it is very important to start the treatment of heart disease at an early stage. After examining and determining the cause of the ailment, the doctor will prescribe complex therapy. It will not only alleviate the condition of the patient, but also help to avoid complications. Very often, together with drugs, treatment with folk remedies is used. Ischemic heart disease is a pathology that best responds to such therapy. But since it can occur in different forms, all treatment should be prescribed by a doctor individually.

IHD therapy: drugs. Coronary heart disease – therapy, …

What is coronary artery disease

ICD code 10 for this pathology is from 120 to 125. Coronary disease includes angina pectoris, acute myocardial infarction, complications after a heart attack and coronary artery disease itself. This disease is characterized by a pathological condition of the heart muscle, expressed in violation of the trophism of its tissues. This is due to circulatory problems. With insufficient blood flow and oxygen supply to the heart muscle, its ischemia develops. Most often this happens with atherosclerosis of the vessels or with blockage of the arteries by a thrombus.

ICD code 10 for IHD is different in acute and chronic form. The methods of treatment also differ. In the chronic form of the disease, symptoms develop gradually. At first they appear only during physical exertion, then they occur even at rest. The acute form of coronary artery disease is characterized by a sharp cessation of the blood supply to the heart, expressed in a severe attack of pain, shortness of breath, arrhythmia. Such an attack can be fatal.

Folk remedies for angina pectoris. Phytotherapy for angina …

Symptoms of coronary heart disease in women and men are no different. But according to statistics, men most often suffer from this pathology. It usually occurs after 40-50 years. People with obesity, diabetes, hypertension or bad habits are more susceptible to it. In addition to smoking and drinking alcohol, the development of this disease can cause a love of fatty and fried foods.

Recommendations for the treatment of coronary heart disease

An acute attack of heart pain in this pathology is easily removed by “Nitroglycerin”. Usually, in the initial stages of the disease, it does not last long and can go away on its own after the cessation of physical activity. But in the chronic course, as well as in advanced cases, the treatment of coronary artery disease should be comprehensive. Some patients do not suspect the danger of coronary heart disease and do not go to the doctor, stopping pain attacks on their own with Nitroglycerin. But it happens that this drug stops helping, and the pain does not go away. After all, a violation of the blood supply to the heart, if not eliminated, can lead to a heart attack, stroke or chronic heart failure.

This disease is characterized by tissue ischemia. This is the death of cells due to lack of oxygen. This condition can be fatal if left untreated. Therefore, it is necessary to start therapy for coronary disease as early as possible, when the first symptoms appear. Moreover, the treatment should be comprehensive, aimed at thinning the blood, improving the blood supply to the heart and the supply of oxygen to the heart muscle. Various methods are used for this.

• Cholesterol-lowering drugs, blood thinners, improved nutrition of the heart muscle. They are taken in courses. And in case of an acute attack, special means are prescribed, for example, “Nitroglycerin”.
• Lifestyle change, which consists in the rejection of bad habits and the regulation of physical activity. It is necessary to avoid stress, overstrain, but a sedentary lifestyle for people with coronary heart disease is also unacceptable.
• Proper nutrition is very important for heart health. It is because of the excess of fatty foods that atherosclerosis can develop – the main cause of coronary artery disease.
• Treatment of coronary heart disease with folk remedies is used quite often. It is especially effective at the initial stage and in the chronic course of pathology.

A combination of different methods is necessary because drugs act quickly to stop attacks, and folk remedies need to be taken for several months to have their beneficial effect. In addition, it is important to exclude factors that contribute to the progression of the disease. Only with this approach is it possible to normalize the patient’s condition and prevent complications.

Features of the use of traditional methods

Traditional medicine has become very popular recently. Indeed, unlike drugs, they have fewer contraindications and less likely to cause side effects. But natural medicines can cause an allergic reaction, so before the first use it is necessary to check all recipes for individual intolerance. In addition, such remedies do not act quickly, it is necessary that they accumulate in the body, so you cannot rely on them in an acute attack. It is recommended to combine the treatment of coronary heart disease with folk remedies with drugs prescribed by a doctor.

Such treatment at the initial stage of the disease can slow down the formation of cholesterol plaques, improve blood circulation and ensure a normal supply of oxygen to the heart. Folk recipes help to provide normal conditions for the work of the heart muscle. They reduce the number of attacks and slow the progression of the disease. But you can choose certain means for treatment only under the guidance of a doctor. After all, despite the fact that they are natural, they affect the body in different ways and some pathologies in a patient can become an obstacle to their use. If used incorrectly, folk recipes can lead to a deterioration in the patient’s condition.

The most effective folk remedies for the heart

There are many homemade recipes based on herbs or edible plants. All of them act differently on the work of the heart. Some thin the blood, others prevent the deposition of cholesterol or the formation of blood clots, and there are those that have a general strengthening effect, supporting the heart muscle and providing it with enough oxygen. Therefore, it is not recommended to independently choose folk recipes for treatment. Only a doctor can determine which herbs for coronary artery disease will help best.

Many plants have a beneficial effect on the work of the heart, but the most effective in this pathology are:

• hawthorn;
• motherwort;
• heather;
• valerian;
• chamomile;
• lemon balm.

In addition, white mistletoe is sometimes used, the medicinal properties and contraindications to which allow it to be used only as prescribed by a doctor. After all, this is a poisonous plant, so it can only be used in the exact dosage and as prescribed by the doctor.

Treatment with hawthorn

The fruits of this plant are considered the most effective in IHD. They help well with angina pectoris, improve blood supply to the heart muscle, and soothe. You can use hawthorn in the form of a decoction, infusion, alcohol tincture. Most often, fruits are used, but treatment with its flowers is also effective. Hawthorn is used alone or as part of fees. There are several recipes for the use of this plant for various heart diseases.

• One tablespoon of hawthorn fruit is poured into a glass of boiling water, preferably in a thermos. After a few hours, the resulting infusion is filtered. You need to drink it 2 tablespoons three times a day before meals, about 30 minutes.
• As a general tonic, hawthorn can be brewed like a tea. Such a weak decoction is drunk several times a day with sugar or honey.
• An effective hearty elixir of hawthorn and motherwort can be prepared in a thermos. For 1 liter of water you need to take 3 tablespoons of plants. Brew overnight, then strain. Drink a glass several times a day before meals. You can also add rose hips to the infusion.
• A decoction can also be prepared with hawthorn flowers, by adding to them herbs of horsetail and mountaineer. You need to drink it in 1 sip, after drinking a glass during the day.
• Hawthorn flowers pair well with mistletoe leaves. In addition to the collection, add the herb of lemon balm and periwinkle, valerian root and cumin fruits.

The use of honey

Recipes with honey are considered the most effective for heart diseases. It can be added to tea or any herbal decoctions, simply diluted with cool water and drunk in the morning. Among folk recipes with honey, those are common in which it is mixed with various products. A mixture of grated horseradish and honey is effective for IHD. They need to be mixed in equal parts and eat a teaspoon in the morning on an empty stomach. With these components, you can also prepare an infusion. To do this, 2 tablespoons of chopped horseradish are poured with a small amount of water. A day later, add it to a mixture of a glass of carrot juice and a glass of liquid honey. Take the resulting remedy in a tablespoon one hour before meals.

Honey for IHD can be used constantly, alternating different recipes. For long-term use, a honey elixir on alcohol is suitable. To do this, mix 500 mg of liquid honey and alcohol, heat the mixture over low heat until a film appears on the surface. After infusion, mix with a decoction of herbs. To prepare it, brew cudweed, chamomile, valerian, motherwort, knotweed in a liter of boiling water. Leave for half an hour and strain. After mixing, the elixir is placed in a dark place. After 3 days, the medicine is ready. It is taken over the course of a year according to the following scheme: in the first week, a teaspoon twice a day, in the second, a tablespoon, and in the third week, take a break.

Recipes with garlic

Garlic is often used in CHD. This plant dilates blood vessels and increases heart contractions. In addition, garlic prevents the formation of atherosclerotic plaques, as it cleanses the vessels of cholesterol. Alcohol tincture is effective: 50 grated garlic should be poured with a glass of vodka and insisted for several days. Take 8 drops 3 times a day, after diluting them with a small amount of water. In addition, you can prepare a medicine from garlic and honey. Mix them in equal amounts and insist for 7 days. Then take a tablespoon three times a day.

Hearts are recommended to make garlic butter. You can simply pour chopped garlic with vegetable oil and, after insisting, use it to dress salads. And you can make medicine. To do this, pour a peeled head of garlic with a glass of unrefined olive oil. A day later, add the juice of 1 lemon. Insist for a week, sometimes stirring. Take this mixture in a teaspoon before meals for 3 months.

Recipes with heather

This plant is also often included in various folk recipes for CHD. The properties of heather allow it to be used for heart diseases both independently and as part of fees. It helps to regulate the rhythm of the heart, increases the strength of heart contractions, and has a calming effect. But it is undesirable to use it for people with pathologies of the digestive system, especially for gastritis with low acidity. Most often, it is recommended to add a decoction of heather to tea. To do this, boil 50 g of heather in half a liter of water and leave for a day. You can also use other recipes.

• Take 50 g each of heather, birch leaves, couch grass roots and chestnut flowers, 100 g each of chamomile flowers, hawthorn and motherwort grass. Grind the mixture, brew a teaspoon in a glass of water. Drink 10 ml twice a day.
• A collection of 3 spoons of heather, 2 spoons of oregano and a spoon of motherwort is effective in the initial stages of various heart diseases.
• An effective soothing herb can be prepared from heather grass, cudweed and valerian root. With severe anxiety, take a third cup of a decoction of this collection every 2 hours.
• A decoction of heather combined with birch leaves relieves swelling well.
• Heather tincture can also be made. To do this, pour 10 g of herbs into 50 ml of alcohol and insist for 2 weeks. Take 30-40 drops several times a day.

Herbal decoctions

Various herbal decoctions and infusions help in the treatment of coronary heart disease. You can use herbs separately, but different fees are most effective. They have a complex effect, so they better support the work of the heart. They can be used, in addition to the most common hawthorn or heather, other herbs. Motherwort, lemon balm, cornflower flowers, linden and lovage, white mistletoe work best. The medicinal properties and contraindications of such decoctions are precisely known only to specialists, so it is not recommended to combine different plants on your own. It is better to use recipes that have proven their effectiveness.

• Boil 2 tablespoons of buckwheat flowers and a spoonful of mistletoe in a thermos with a glass of boiling water. Take a couple of spoons three times a day.
• Make a mixture of sunflower petals, dill seeds, jaundice herb and coltsfoot. Brew a spoonful of the mixture with a glass of boiling water. Take half a glass 4-6 times a day.
• Mix equal amounts of crushed corn root and lovage grass. Brew in a thermos, drink half a glass 3 times a day.
• An effective collection is obtained by mixing birch buds, bearberry leaves, elecampane root, corn stigmas and cornflower flowers in equal amounts. Pour 2 tablespoons of the mixture with a glass of water and boil the broth in a water bath. Take half a glass twice a day.
• In a similar way, a collection of raspberries, linden flowers, linseed and kopek root is prepared and taken.

Features of nutrition

When treating coronary heart disease with folk remedies, it becomes mandatory to follow a special diet. After all, it is possible to stop the progression of the disease only with an integrated approach, and dietary habits greatly affect the state of the vessels. To normalize the blood supply to the heart muscle, you need to give up fatty and spicy foods, reduce the amount of meat, flour products. It is especially harmful for IHD to consume pork, lard, smoked meats, goose or duck, fatty fish, butter, fast food, mayonnaise, coffee and chocolate. You need to try to eat less sour cream, eggs, flour products.

It is recommended to replace meat with soy, it is permissible to use skinless chicken, veal, lean fish. Instead of butter, you need to add sunflower, olive, corn or soybean oil to dishes. In the diet for IHD, it is necessary to include raisins, pumpkin, cottage cheese, nuts and seeds, citrus fruits, legumes, sea kale, berries. You need to eat more vegetables and fruits, and the ratio of proteins, fats and carbohydrates should be 1:1:4. Dried fruits, wheat bran, oatmeal, honey are useful for this pathology.

You can even prepare medicines from food to help with coronary artery disease. Most often it is recommended to make a decoction of oats. For it, you need to take unpeeled grains in the amount of 50 g, pour half a liter of water and boil. Then insist a few hours. After that, add 70 g of crushed elecampane roots and repeat the procedure. Mix the infusion with honey and take half a cup 2-3 times a day. It is also useful to use on an empty stomach a mixture of 2 proteins, 2 tablespoons of sour cream and a teaspoon of honey. This medicine has a tonic effect and improves heart function.