Are all 'superfoods' suitable for IBS?
For the first time, Cooking them Healthy is pleased to welcome a guest blogger to our site. Carly Trigg, a former IBS sufferer and avid nutrition blogger has shared a blog piece with us and it is interesting to get her thoughts on what works to reduce IBS symptoms.
Are Superfoods Still Okay For Those With IBS? By Carly Trigg.
It may seem like a foolish question… of course superfoods are good for people with IBS. Superfoods are ‘super’ for a reason – they’re designed with every eater in mind… right?
Well, not quite.
As anyone with Irritable Bowel Syndrome will tell you, their digestive ailments differ from food to food, with no real reasoning attached. For instance – you might be perfectly able to digest a whole hog roast, but hand you a roast potato and there’s major issues on the digestive front. So, which superfoods are the best for IBS sufferers, and which are best avoided?
Plain Yoghurt
This will be sold to you as ‘Greek style’ (don’t get it confused with ‘Swiss style’, which is a common mistake most people make – see my blog post from a few weeks back where I reflect on those non-trusting marketing scamps).
Plain yoghurt is considered a superfood because of its high density of protein, potassium and calcium. Probably the best part about plain yoghurt is that it is rich in beneficial bacteria, known as probiotics. Those suffering with digestive problems are commonly recommended a probiotic to drink – this is because digestive issues come about once the bacteria in the stomach goes ‘off-kilter’ and causes muscle spasms, which then lead to abdominal discomfort. However, in a humble tub of plain yoghurt, you’ll find a rich amount of benefical natural probiotic bacteria.
Some IBS sufferers may not be able to tolerate lactose (the sugar found in dairy products) in milk, yet the bacteria found in yogurt may help them digest it. If you’re looking for a healthy breakfast, try having plain yoghurt topping your muesli, or stirred into your oats, and see if it makes a difference to your digestion.
Nuts and Seeds
Nuts and seeds are a great addition to any diet because they’re filling, nutrient-rich and full of healthy fats. You have, however, got to be careful not to overindulge as they may cause weight gain/digestive issues. My advice would be to stop you going ‘over the top’ when you dip your hand into a bag is to buy the unprocessed, unsalted versions. Personally, I think they’re much tastier, nutritious, and they’re not quite as moreish, meaning you eat when you’re full and then you STOP. Perfect.
Some nuts are more easily digested than others. Walnuts, pistachios and macadamia nuts are some of the best for healthy fats and have great anti-inflammatory and antioxidant properties. Walnuts in particular have a rich amount of phytonutrients which pump up the antioxidant levels ten-fold. Soaking nuts overnight may also help us to digest them.
In the same way that some nuts are better than others, some seeds are recommended over others, too. Chia seeds, flaxseeds and linseeds are some of the best for those with digestive ailments as they are high in healthy fats and anti-inflammatory properties. Chia seeds are positively promoted for healthy digestion especially, as they are rich in dietary fibre, enabling better stool formation. Ideal!
Quinoa
I use Quinoa everyday – it’s an excellent replacement for rice (it has a similar texture, but tastes slightly nuttier) and has less of the refined, starchy carb attributes you’d normally get with rice.
As carbs can be one of the most difficult food groups to break down during the digestive process, a carb replacement is always a happy one. Filled with phytonutrients, flavonoids (antioxidants), healthy fats, magnesium, Vitamin B and dietary fibre, there’s a whole lot going on in this little seed.
But whatever food you choose, don’t be fooled by a ‘superfood’ tag. Not all superfoods are ‘super’ because of their incredible digestive properties (if only!), so next time you go to the supermarket, pick up what you know works best for you – and not something that’s simply been sold well in health reports and in the press.
For more nutritional info, head on over the My Well Being Journal and learn more about how your body works, and what works for you!
All the info sources can be found below if you’d like to know more:
