Diet for SRK: alleviate the symptoms

Diet for IPc: alleviate the symptoms. Part 1: Understanding the syndrome of irritable intestines and the role of a diet

An irritable intestine (IBS) is a chronic functional disorder of the gastrointestinal tract, characterized by pain in the abdomen, bloating, changes in the frequency and consistency of the stool. Unlike organic intestinal diseases, such as Crohn’s disease or ulcerative colitis, with SRK there are no structural or biochemical deviations detected by standard diagnostic procedures. This makes the diagnosis and treatment of SRK a difficult task requiring an individual approach.

Understanding of the IPC begins with the awareness of its multifactorial nature. Symptoms can be provoked by various factors, including stress, infections, genetic predisposition, and, most importantly, a diet. The interaction of these factors varies from person to person, which explains the variety of symptoms and reactions to treatment.

Prevalence and impact on the quality of life

SRK is a common disease that affects, according to various estimates, from 10% to 20% of the world’s population. It significantly reduces the quality of life, affecting performance, social activity and general well -being. Chronic pain, unpredictable attacks of diarrhea or constipation, as well as constant discomfort can lead to anxiety, depression and social insulation.

Diagnostics of SRK: Roman criteria IV

Diagnosis of IBS is based on clinical criteria known as Roman criteria IV. These criteria require the presence of recurrent abdominal pain that occurs on average at least one day a week over the past three months, and associated with two or more of the following signs:

• Communication with defecation.
• Changing the frequency of stool.
• Changing the shape (appearance) of the stool.

It is also necessary to exclude other organic diseases that can cause similar symptoms. This may include blood tests, feces, colonoscopy and other diagnostic procedures.

The role of a diet in the development and relief of SRK symptoms

The diet plays a key role in the development and exacerbation of the symptoms of SRK. Some products can cause or aggravate symptoms, while others can alleviate them. Understanding the relationship between the diet and the symptoms of SRK is the first step towards the effective management of the disease.

• Products provoking symptoms: The most common triggers products include a high content of Fodmaps (fermented oligosaccharides, disaccharides, monosaccharides and polio), gluten, dairy products, caffeine, alcohol, carbonated drinks and treated products.
• Diet mechanisms: Diet affects the IP of various ways. Some products can cause bloating due to excess gas formation, others can change the intestinal motility, causing diarrhea or constipation, and others can enhance visceral hypersensitivity, making the intestines more sensitive to pain.

Individual approach to the diet for IPc

It is important to understand that there is no universal diet for all people with SRK. What causes symptoms in one person may not affect the other. Therefore, it is necessary to individualize a diet based on the symptoms, needs and tolerance of a particular person. In this process, cooperation with a gastroenterologist and nutritionist is recommended.

Diet for IPc: alleviate the symptoms. Part 2: Fodmaps and their role in SRK

Fodmaps (enzymatic oligosaccharides, disaccharides, monosaccharides and polio) is a group of short -chain carbohydrates that are poorly absorbed in the small intestine. Not absorbed fodmaps fall into the large intestine, where they are fermented by bacteria, which leads to the formation of gases, bloating and other symptoms of SRK.

What is Fodmaps?

• Fructose: Monosaccharide contained in fruits, honey, corn syrup with a high fructose content.
• Lactose: Disaccharide contained in dairy products.
• Fruit: Oligosaccharides contained in wheat, rye, onion, garlic.
• The Galat: Oligosaccharides contained in legumes (beans, peas, lentils).
• Polyolas: Sugar alcohols contained in some fruits (apples, pears, bone fruits), vegetables (mushrooms, cauliflower) and artificial sweeteners (sorbitol, mannit, xylitol).

FODMAPS effects on SRK symptoms

Fodmaps have several negative effects on the intestines leading to SRK symptoms:

• Increase in the volume of fluid in the intestine: Fodmaps have high osmotic activity, that is, they attract water to the intestines. This can lead to diarrhea.
• Fermentation in the large intestine: The bacteria in the large intestine are fermented by the fodmaps, producing gases, such as hydrogen, methane and carbon dioxide. This leads to bloating, pain and discomfort.
• Change in intestinal motility: Fodmaps fermentation can affect intestinal motility, causing both diarrhea and constipation.
• Increasing visceral hypersensitivity: Fodmaps can enhance the sensitivity of the nerve endings in the intestines, making it more susceptible to pain and discomfort.

Low-Fodmap diet: three phases

Low-Fodmap diet is a diet that limits the consumption of products with a high content of Fodmaps. She proved her effectiveness in alleviating the symptoms of IBS in many people. Low-Fodmap diet consists of three phases:

1. Phase Restrictions: This phase includes a strict exclusion from the diet of all products with a high content of Fodmaps for a period of 2 to 6 weeks. The purpose of this phase is to reduce the symptoms of SRK.
2. The phase of re -introduction: On this phase, products with a high content of Fodmaps are gradually introduced to determine which FODMAPS cause symptoms and in what quantities. Products are introduced in one, small portions, with a break of several days between the introduction of new products.
3. Phase of maintenance: An individual diet is formed on this phase, including products that are well tolerated, and excluding products that cause symptoms. The purpose of this phase is the long -term management of SPK symptoms and maintaining the quality of life.

Products allowed and prohibited on low-Fodmap diet

• Low -content products of the FODMAPS (allowed):

  • Fruits: bananas, blueberries, strawberries, melon, kiwi, oranges, grapes.
  • Vegetables: carrots, cucumbers, tomatoes, spinach, salad, tsukkini, eggplant, potatoes.
  • Squirrels: meat, fish, poultry, eggs, tofu, pace.
  • Grain: rice, oats, cinema, corn, buckwheat.
  • Dairy products (lactose): lactose milk, lactose yogurt, hard cheeses (Chedder, Parmesan).
  • Nuts and seeds: almonds (in limited quantities), walnuts, chia seeds, pumpkin seeds.
  • Fat: olive oil, coconut oil.
  • Drinks: water, herbal teas (mint, chamomile), coffee (in moderation).

• Podmaps high products (prohibited in the restriction phase):

  • Fruits: apples, pears, mangoes, cherries, watermelon, dried fruits.
  • Vegetables: onions, garlic, broccoli, cauliflower, asparagus, mushrooms.
  • Legumes: beans, peas, lentils, soy.
  • Grain: wheat, rye, barley.
  • Dairy products: milk, yogurt, ice cream, soft cheeses (cream cheese, ricotta).
  • Nuts: cashews, pistachios.
  • Sweeteners: honey, corn syrup with a high fructose content, sorbitol, mannit, xylitol.

The importance of consulting with a specialist

Low-Fodmap diet is a complex diet that requires careful planning and control. It is important to consult a gastroenterologist and a nutritionist before starting this diet. Experts will help to determine whether this diet is suitable for you, develop an individual nutrition plan and help to avoid nutrient deficiency.

Diet for IPc: alleviate the symptoms. Part 3: gluten and dairy products

In addition to Fodmaps, gluten and dairy products are often suspected of worsening SPR symptoms. Although these products do not contain fodmaps on their own (with the exception of some dairy products containing lactose), they can cause symptoms in some people with SRK.

Gluten: what is it and how it affects SRK

Gluten is a protein contained in wheat, rye and barley. He is responsible for the elasticity of the dough and gives their structure to bakery. In some people with SRK, gluten can cause inflammation in the intestines, which leads to pain in the abdomen, bloating and changes in the chair.

• Celiac disease and sensitivity to gluten, not related to celiac disease: It is important to distinguish between celiac disease (autoimmune disease caused by gluten) and sensitivity to gluten, not associated with celiac disease (NCGS). In celiac disease, the use of gluten causes damage to the mucous membrane of the small intestine. With NCGS, gluten use can cause symptoms similar to SPK symptoms, but without damage to the intestines.
• Diagnosis: Celiac disease is diagnosed using blood tests and the biopsy of the small intestine. Diagnosis of NCGS is more difficult, since there are no specific tests. The diagnosis is usually made on the basis of the exclusion of celiac disease and other diseases and improve the symptoms, subject to a gluten -free diet.

Do all people with SRK need to avoid gluten?

No, not all people with SRK need to avoid gluten. The gluten diet is shown only to those who have diagnosed celiac disease or NCGS. If you suspect that gluten can cause your symptoms of IBS, consult a doctor for diagnosis. The independent exclusion of gluten from the diet can complicate the diagnosis of celiac disease.

Dairy products: lactose and other components

Dairy products contain lactose (disaccharide), casein and serum proteins. Lactose can cause symptoms in people with lactose intolerance. Casein and serum proteins can also cause symptoms in some people with SRK.

• Lactose intolerance: Lactose intolerance occurs when the body does not produce enough lactase enzyme necessary for the breakdown of lactose in the small intestine. Unexplored lactose enters the large intestine, where it is fermented by bacteria, which leads to gas formation, bloating and diarrhea.
• Diagnosis: Lactosis intolerance is diagnosed using hydrogen respiratory dough.
• Alternatives to dairy products: For people with intolerance to lactose, lactose lactose dairy products, such as lactose milk, lactose yogurt and solid cheeses. There are also plant alternatives to dairy products, such as almond milk, soy milk, oatmeal and coconut yogurt.

Do all people with SRK need to avoid dairy products?

No, not all people with SRK need to avoid dairy products. The limitation of dairy products is shown only to those who have diagnosed lactose intolerance or who experience symptoms after drinking dairy products. It is important to remember that dairy products are a good source of calcium and vitamin D, therefore, when excluded from the diet, it is necessary to ensure adequate intake of these nutrients from other sources.

How to determine whether gluten and dairy products affect your symptoms of SRK?

The best way to determine whether gluten and dairy products affect your symptoms of SRK is to keep a food diary and conduct an elimination diet under the control of a doctor and nutritionist.

• Food diary: Write down everything that you eat and drink, as well as your symptoms. This will help you identify patterns between certain products and symptoms.
• Elimination diet: Exclude gluten and dairy products from your diet for several weeks, and then gradually enter them back to determine which of them cause symptoms. It is important to conduct an elimination diet under the control of a specialist in order to avoid a feed of nutrients.

Diet for IPc: alleviate the symptoms. Part 4: Other important aspects of the diet

In addition to Fodmaps, gluten and dairy products, there are other aspects of the diet that can affect the symptoms of SRK. These include the consumption of fiber, fats, fluids, caffeine and alcohol, as well as the size and frequency of meals.

Fiber: important, but requiring caution

Fiber plays an important role in maintaining the health of the intestine, but its consumption for SRK requires caution. Fiber increases the volume of the stool, improves intestinal motility and promotes the growth of beneficial bacteria in the intestines. However, some types of fiber can aggravate the symptoms of IBS, especially the bloating and gas formation.

• Soluble and insoluble fiber: There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel -like mass that slows down digestion and reduces blood cholesterol. Insoluble fiber does not dissolve in water and increases the volume of the stool, facilitating its passage through the intestines.
• Sources of fiber: Good sources of soluble fiber are oats, apples, citrus fruits, carrots and legumes (in moderate quantities in the phase of maintaining low-Fodmap diets). Good sources of insoluble fiber are whole grain products, bran, nuts and seeds.
• Recommendations on fiber consumption: In case of WHC, it is recommended to start with a small amount of fiber and gradually increase its consumption in order to avoid the deterioration of symptoms. It is important to give preference to soluble fiber, as it is usually better tolerated than insoluble. It is also important to drink enough water so that fiber can correctly perform its functions.

Fat: moderation and choice of healthy fats

Fat consumption can affect the symptoms of SRK. Fatty foods can slow down digestion and cause bloating and diarrhea. However, it is more important not the amount of fats, but their type.

• Saturated, unsaturated and trans fats: Saturated fats are mainly found in animal products, such as meat, dairy products and eggs. Unsaturated fats are found in vegetable oils, nuts, seeds and fish. Transfiders are contained in processed products, such as margarine, baking and fast food.
• Fat consumption recommendations: With SRK, it is recommended to limit the consumption of saturated and trans fats and give preference to unsaturated fats. Healthy sources of fat include olive oil, avocados, nuts, seeds and oily fish.

Liquid: hydration – the key to intestinal health

Maintaining an adequate level of hydration is important for the health of the intestine and relieve symptoms of SRK. Enough fluid consumption helps to soften the stool, prevent constipation and facilitate bloating.

• Recommendations for fluid consumption: It is recommended to drink at least 8 glasses of water per day. You can also drink herbal teas, unsweetened drinks and broths. Carbonated drinks should be avoided, as they can cause bloating.

Caffeine and alcohol: often triggers of symptoms of SRK

Caffeine and alcohol can irritate the intestines and worsen the symptoms of SPK. Caffeine stimulates intestinal motility and can cause diarrhea. Alcohol can cause inflammation in the intestines and aggravate bloating and gas formation.

• Recommendations for caffeine and alcohol consumption: In case of WHC, it is recommended to limit or completely eliminate the consumption of caffeine and alcohol. If you still use caffeine or alcohol, do it in moderation and pay attention to your symptoms.

Size and frequency of meals: regularity and small portions

The size and frequency of food meals can also affect the symptoms of SRK. Large portions of food can overload the digestive system and cause bloating and discomfort.

• Recommendations for the size and frequency of meals: With SRK, it is recommended to eat in small portions, but often (5-6 times a day). This will help reduce the load on the digestive system and prevent overeating. It is also important to eat regularly and not to miss meals.

Diet for IPc: alleviate the symptoms. Part 5: Power planning and examples of recipes

Successful management of IBS using a diet requires careful planning and cooking. This may seem difficult, especially at the initial stage, but with the right approach, you can develop a delicious and nutrient power plan that will help alleviate the symptoms and improve the quality of life.

Power planning tips for SRK

• Keeping a food diary: Continue to keep a food diary to track your symptoms and identify trigger products.
• Menu planning for a week: Make a menu for a week, including recipes with a low feedmaps content, without gluten or lactose (if necessary).
• Compilation of a list of purchases: Make a list of purchases based on your menu and adhere to it to avoid random purchases of products that can cause symptoms.
• Cooking at home: Prepare food at home to control the ingredients and methods of cooking.
• Reading products of products: Read the labels of products carefully to identify hidden sources of Fodmaps, gluten and lactose.
• Preparation of large portions and frost: Prepare large portions of food and freeze them so that you always have healthy and safe food at hand.
• Search for alternatives to triggers: Find alternatives to products that cause your symptoms. For example, use almond flour instead of wheat, coconut milk instead of cow, honey instead of corn syrup with a high fructose content.

Examples of recipes for people with SRK

1. Rice porridge with berries (low-fodmap, without gluten, without lactose)

• Ingredients:

  • 1 cup of rice
  • 2 cups of water
  • 1/2 cup of lactic milk (or almond milk)
  • 1/4 cup of berries (blueberries, strawberries)
  • 1 tablespoon of honey (or maple syrup)
  • A pinch of cinnamon

• Instructions:

  1. Rinse rice.
  2. In the pan, mix rice and water.
  3. Bring to a boil, then reduce the fire and cook over low heat for 20 minutes, or until the rice becomes soft and all the water is absorbed.
  4. Add lactic milk (or almond milk), berries, honey (or maple syrup) and cinnamon.
  5. Mix and cook for another 5 minutes.
  6. Serve hot.

2. Chicken with grill vegetables (low-fodmap, without gluten, without lactose)

• Ingredients:

  • 2 chicken breasts
  • 1 Cukkini
  • 1 eggplant
  • 1 red pepper
  • 1 carrots
  • 2 tablespoons of olive oil
  • 1 Tea Bed Dry Oregano
  • 1 teaspoon of dried basil
  • Salt and pepper to taste

• Instructions:

  1. Cut chicken breasts into pieces.
  2. Cut tsukkini, eggplant, red pepper and carrots into pieces.
  3. In a bowl, mix chicken and vegetables with olive oil, oregano, basil, salt and pepper.
  4. Heat the grill.
  5. Put the chicken and vegetables on the grill and fry until cooked, turning over time over time.
  6. Serve hot.

3. Omlet with spinach and tomatoes (low-fodmap, without gluten)

• Ingredients:

  • 2 eggs
  • 1/4 cup spinach
  • 1/4 cup of chopped tomatoes
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

• Instructions:

  1. Beat eggs with salt and pepper in a bowl.
  2. In a pan, heat olive oil over medium heat.
  3. Add spinach and tomatoes and fry until soft.
  4. Pour the egg mixture into the pan.
  5. Cook until the omelet is grabbed.
  6. Serve hot.

4. Smuses with banana and blueberries (low-fodmap, without gluten, without lactose)

• Ingredients:

  • 1 banana
  • 1/2 cup of blueberries
  • 1/2 cup of lactic milk (or almond milk)
  • 1 tablespoon of chia seeds
  • 1/2 teaspoon of vanilla extract

• Instructions:

  1. In a blender, mix banana, blueberries, lactose milk (or almond milk), chia seeds and vanilla extract.
  2. Beat to a homogeneous mass.
  3. Serve right away.

Diet for IPc: alleviate the symptoms. Part 6: Additional methods for alleviating symptoms

In addition to the diet, there are other methods that can help alleviate the symptoms of IBS. These include stress management, physical activity, probiotics and other alternative treatment methods.

Stress management: an important component of treatment for IPc

Stress is a common trigger of SPK symptoms. Stress management can help reduce the frequency and severity of the attacks of IBS.

• Stress management methods:

  • Meditation: Meditation helps to reduce stress and improve well -being.
  • Yoga: Yoga combines physical exercises, breathing techniques and meditation.
  • Respiratory exercises: Respiratory exercises can help reduce anxiety and relax.
  • Natural walks: Natural walks can help reduce stress and improve mood.
  • Hobbies and hobbies: Classes of your favorite thing can help to distract from stress and enjoy.
  • Psychotherapy: Psychotherapy can help deal with the causes of stress and learn effective methods of managing them.

Physical activity: maintaining intestinal health

Physical activity can help improve intestinal motility, reduce bloating and improve overall well -being.

• Physical activity recommendations:

  • Try to engage in moderate physical activity at least 30 minutes a day, most days of the week.
  • Choose the types of activity that you like, such as walking, running, swimming, cycling or dancing.
  • Start gradually and increase the intensity and duration of training as physical shape improves.

Probiotics: support for healthy intestinal microflora

Probiotics are living microorganisms that, when used in sufficient quantities, have a positive effect on health. Probiotics can help improve the balance of intestinal microflora and relieve SRK symptoms.

• Sources of probiotics:

  • Probiotic supplements: Probiotic additives are available in various forms, such as capsules, tablets and powders.
  • Enzymed products: Enzymed products, such as yogurt, kefir, sauerkraut and kimchi, contain probiotics.

• Choosing probiotics:

  • Choose probiotic additives containing various bacterial strains, such as Lactobacillus And Bifidobacterium.
  • Pay attention to the amount of bacteria in addition (CFO – colony -forming units).
  • Consult a doctor or nutritionist to choose a suitable probiotic for your needs.

Other alternative treatment methods

There are other alternative treatment methods that can help alleviate the symptoms of IBS. These include:

• Peppermint: Peppermint can help relax the intestinal muscles and reduce pain and bloating.
• Ginger: Ginger can help reduce nausea and improve digestion.
• Chamomile: Chamomile can help relax and reduce inflammation.
• Acupuncture: Acupuncture is a treatment method in which thin needles are inserted into certain points on the body. Acupuncture can help reduce pain and improve intestinal function.
• Hydrotherapy: Hypnotherapy is a treatment method in which hypnosis is used to change thoughts and behavior. Hypnotherapy can help reduce the pain, anxiety and depression associated with IBS.

It is important to remember:

• Consult a doctor before starting any new methods of treatment for IBS.
• Alternative treatment methods should not replace traditional medical treatment.
• The effectiveness of alternative treatment methods can vary from person to person.

Diet for IPc: alleviate the symptoms. Part 7: Keeping a food diary and the identification of triggers

Management of the food diary is an important tool for identifying triggers that can cause or aggravate the symptoms of IBS. The food diary helps to track the connection between what you eat and how you feel.

What is a food diary?

The food diary is a detailed record of everything that you eat and drink, as well as the time when you eat and drink it. In the food diary, any symptoms that you experience, such as abdominal pain, bloating, diarrhea, constipation or nausea, should also be noted.

How to keep a food diary?

• Use a notebook or application: You can keep a food diary in an ordinary notebook or use an application for a smartphone. There are many application tracking applications that allow you to easily record information about food, drinks and symptoms.
• Write down everything that you eat and drink: Turn on all products and drinks, even small snacks and pharynx of water.
• Indicate the time of eating: Write down the time when you ate or drank.
• Indicate the number of eaten: Write down the amount of eaten or drunk in grams, milliliters or standard measures (for example, 1 cup, 1 slice, 1 tablespoon).
• Indicate the ingredients: Record all the ingredients used for cooking.
• Celebrate the symptoms: Write down any symptoms that you experience, such as abdominal pain, bloating, diarrhea, constipation or nausea. Indicate the time of the onset of symptoms and their intensity (for example, light, moderate, strong).
• Indicate other factors: Write down other factors that can affect your symptoms, such as stress, physical activity, medication or menstrual cycle.
• Be honest and consistent: Record everything honestly and sequentially to get the exact picture of your nutrition and symptoms.
• Keep a diary for at least 1-2 weeks: To get enough information to identify triggers, lead a food diary for at least 1-2 weeks.

Analysis of the food diary and the identification of triggers

After you conducted a food diary for 1-2 weeks, analyze it to identify patterns between what you eat and how you feel.

• Look for repeated patterns: Look for foods or drinks that cause symptoms every time you consume them.
• Pay attention to the size of the portion: Perhaps certain products cause symptoms only when consumed in large quantities.
• Consider the time of the onset of symptoms: Symptoms can appear immediately after eating or after a few hours.
• Compare the symptoms with the ingredients: Check the ingredients of the products that cause symptoms to identify possible triggers, such as fodmaps, gluten or lactose.
• Consult with a specialist: Contact a doctor or a nutritionist to analyze your food diary and receive diet recommendations.

Example of entry in a food diary

Date: 2024-01-27

Time	Food/drinks	Quantity	Ingredients	Symptoms	Intensity	Other factors
8:00	Oatmeal	1 cup	Oat flakes, water, banana, 1/4 glasses of blueberries	No	–	–
10:00	Coffee	1 cup	Coffee, milk (cow)	Bloating	Light	Stress at work
13:00	Jacket for a sandwich	1 pc	Bread (wheat), ham, cheese (Chedder), salad, tomato	Abdominal pain,