Heather's IBS Newsletter - Help for Irritable Bowel Syndrome.

Worst night out for IBS... It's terrible! Going out and about sometimes can be a little scary with IBS. What if you have an attack away from home? What if you can’t find a bathroom? Out on a date? Those fears can become overwhelming. Yesterday I covered my best IBS date night! Today, it’s my worst: It’s Friday, I’m already tired, didn’t sleep well last night, and I’ve had a rough week. It’s been s...

Best date night out for IBS... And the worst! Going out and about sometimes can be scary with IBS. What if you have an attack away from home? What if you can’t find a bathroom? And if you’re out on a date? Those fears can become overwhelming. So here’s my ideal IBS-friendly night out! I start early, late afternoon instead of evening. I’m already well rested from the night before and I’ve had a goo...

IBS news flash. Why women experience more digestive issues than men Your intestines might be listening to your ovaries... Women are far more likely to suffer from IBS, bloating, constipation, and gut sensitivity than men. Why? It’s the connection between hormonal fluctuations, stress, the gut-brain axis, and conditions like PCOS (polycystic ovarian syndrome) and menopause that affect digestive hea...

Herbs as medicine for IBS? Try chamomile, especially at bedtime... The idea that herbs are nature's medicines really applies to IBS. The idea that herbs are nature's medicines really applies to IBS. Chamomile , Matricaria recutita or Matricaria chamomilla , is known for its calming effect on smooth muscle tissue. Your entire gut is smooth muscle tissue. This makes chamomile really helpful for gast...

IBS news flash. Thyroid function, IBS, and body metabolism What's the connection? Metabolism is often thought of as a simple equation of calories in and calories out. But at its core, it’s an intricate network of hormonal, digestive, and immune functions working in sync. Two conditions that often disrupt this balance yet are rarely discussed together are Irritable Bowel Syndrome and hypothyroidism...

IBS quick tip. Watch out for hidden fat...but where? In foods that seem IBS safe but may not be... Watch out for hidden fat in seemingly safe foods: biscuits scones pancakes waffles restaurant French toast crackers mashed potatoes chowders granola store-bought dried (usually fried) bananas Always read ingredients, watch for dairy, and check the fat content. Fat is a huge gut stimulant and IBS trig...

Bad news about aloe vera, senna, cascara and IBS The potential risks are very high, and there are no established benefits for IBS symptoms. Does aloe vera help IBS? What about using senna? Or cascara? Aloe vera is known for treating minor burns and skin irritations. But is it safe and helpful to use internally for IBS? Not Likely. Aloe vera is classified by the FDA as a Class 1 harsh stimulant lax...

Letters to Heather - Kim's husband saved her life When her IBS was no longer bearable... I have stacks of letters from readers, going back to 1998, and I continue to get new ones every day. For years, people have told me "you should share these letters with everyone, they could really make a difference in people's lives." So, I've started to. This letter from Kim is a spark of light for those of y...

IBS restaurant tip. You're not being difficult... By asking if dishes can be made safer for you. When you’re eating out, don’t be afraid to make special requests. There’s no harm in asking if dishes can be made safer for you. Most of the time, they can! It's usually simple for a restaurant to leave off the cheese, saute or stir fry something with less oil, add extra rice or pasta or a plain baked...

IBS news flash. Role of histamine in IBS abdominal pain... Histamine is key to gastrointestinal motility, visceral hypersensitivity, and immune system dysregulation. A new review explores the current understanding of IBS pathophysiology, diagnosis, and treatment, with a focus on the role of histamine in gastrointestinal disorders. Histamine is a chemical messenger your immune system releases . It'...

IBS news flash. ‘Gut health’ sodas. Healthy or hype? Sounds like an oxymoron to me... So-called “gut health” sodas are suddenly everywhere, including new versions by the big boys Coca-Cola and PepsiCo. These soft drinks are marketed as having health benefits and supporting a good gut microbiome. Is this just hype? Lisa Jones, MA, RDN, LDN, FAND, a registered dietitian in Philadelphia, sums up my f...

How to eat enough protein for IBS? Easily! Skinless chicken breasts, seafood, egg whites, nut butters, quinoa, instant oatmeal, soy milk, nutritional yeast flakes, rice protein powder... Eating for IBS means you need to lower the fat level and pay attention to soluble versus insoluble fiber. But one thing you don’t have to worry about is getting enough protein in your diet. It’s actually hard not...

My top five IBS treatments This is the hit list. Might need just one, a combination, or all of them. Give each a fair try and find what works best for you. Here are my top five treatments for preventing and managing all IBS symptoms. You might need just one to get control, you might need a combo, or you might need all of them. And that might also change at different points in your life, because IB...

No triggers just flavor! For rich creamy tropical sweet lovers this one's for you... Eating for IBS means great food without gut triggers. Try coconut extract! If you’re eating for IBS you need to go low fat (but not fat free) , as fat is a huge IBS trigger . But fat carries flavor, and dropping the fat level means you need to heighten the taste. So try an IBS flavor bomb! For rich creamy tropical...

IBS news flash. 8 red flags you should see your GI doc about... Even if you've had IBS for years. Whether you’re struggling to get an initial diagnosis or you’ve had IBS for years, these are 8 red flags to see your GI doc about: 1. Rectal bleeding 2. Persistent diarrhea 3. Intense abdominal pain 4. Persistent bloating 5. Unintentional weight loss 6. Sudden change in bowel habits 7. Chronic heartbu...

Herbs as medicine for IBS? Yep. Ginger is a good one... The idea that herbs are nature's medicines really applies to IBS. Ginger root, Zingiber officinale , is one of the best, especially for nausea and cramps. Ginger is helpful for a wide variety of gastrointestinal ailments. Numerous clinical studies have documented that it provides effective relief for morning sickness and post chemotherapy nau...

IBS news flash. Fascinating link between dental health and bowel habits I did not see this coming but it does make sense... According to a fascinating new study , both chronic diarrhea and constipation may be linked to oral / dental health. And vice versa. Two fundamental indicators of oral health—teeth condition and oral pain frequency—have recently gained recognition as biomarkers reflecting not...

IBS quick tip. Use non-stick or well seasoned pans for all frying... This will reduce your overall fat intake, and that will help keep your gut calm. Use non-stick or well seasoned pans and cooking oil spray for all frying. Or air fry! This will effortlessly lower your overall fat intake. Fat is a huge GI stimulant and IBS trigger. You are not alone. Heather's IBS Newsletter can’t continue without...

Some quick bloating and gas relief Bloating is one of the most upsetting - and stubborn - IBS symptoms. But lots of things can help... I know the frustration. Bloating is one of the most upsetting - and stubborn - IBS symptoms. Hang in there, it can be helped. IBS bloating stems from trapped intestinal gas. That gas is trapped by the irregularly timed bowel contractions that underlie IBS. But IBS...

IBS quick and dirty tip. The smushy rule... Sounds silly, but it's a fast and easy way to tell soluble vs insoluble fiber foods Follow the simple smushy rule to tell if a food is a safe soluble fiber , or an insoluble fiber trigger. Picture a banana, cooked white rice, noodles, the flesh of cooked potatoes, applesauce, cream of rice cereal or instant oatmeal, canned pumpkin. All of these foods are...

IBS news flash. Poo-phoria? You should be experiencing it... But the vagus nerve and serotonin levels tie in to IBS... According to gastroenterologists, pooping promotes relaxation via the vagus nerve, releases the feel-good neurotransmitter serotonin, and provides a physical sense of relief. There’s even a term for it - “poo-phoria. ” Interestingly, both the vagus nerve and serotonin levels (or u...

IBS news flash. Is your vitamin D level low? Your gut might be paying the price... Bloating, IBS, and IBD could be tied to the sunshine vitamin. Vitamin D modulates your gut microbes. If there's a deficiency, your microbiota can be disrupted, directly impacting your gut health. And IBS. Vitamin D and its receptor pathways actually influence how your gut barrier functions. . Plus more about vitamin...

IBS quick tip. When you're eating for IBS, size matters... No matter how safe a food is for IBS, eating a huge portion can trigger attacks. No matter how safe a food is for IBS, eating a huge portion of it in one sitting can trigger an attack. Your gastrocolic reflex reacts (or with IBS over-reacts) in direct correlation to the number of calories or sheer volume you consume in a meal. It's the ove...

Coffee. One of the worst IBS triggers. Even decaf... I know this is a tough one, as there really is no substitute. But coffee is a huge gut irritant, and decaf is no better. Is coffee an IBS trigger? Yes! All coffee beans contain an enzyme that's a strong GI irritant . EVEN DECAF. This can cause painful spasms, urgency, and diarrhea in people who don't even have IBS. Imagine what it can do to you....

IBS news flash. Sleep apnea linked to IBS... Common sleep disorder could cause or worsen IBS symptoms There is an interesting link between sleep apnea , a common sleep disorder, and Irritable Bowel Syndrome. Your body’s autonomic nervous system controls involuntary actions like heart beats and digestion. That system has two divisions: sympathetic and parasympathetic. Your sympathetic system activa...