How To Reduce Irritable Bowel Syndrome

About one in 10 Singaporeans suffer from Irritable Bowel Syndrome (IBS), according to a survey conducted in 2004. While the disorder can affect males and females of all ages, it is more common among young adults and females.

Some IBS symptoms include bloating, pain or discomfort in the abdomen and alterned bowel habits with either constipation or diarrhoea, or a combination of both.

The cause of IBS is still unknown, says Dr. Kelvin Thia, a specialist in gastroenterology and consulting at the Raffles Internal Medicine Centre in Raffles Hospital.

"It is postulated to be related to abdominal contractions of the small and large intestines. Some develop IBS after a bout of gastroenteritis even after the infection has been treated or resolved," he explains.

Also, people with IBS tend to suffer from anxiety or depression, which can affect the intestines.

Dr Thia adds," Many researchers believe that IBS is a result of heightened sensitivity in the bowel to normal sensations such as passage of air and food. Food intolerance are frequent among people with IBS symptoms, and certain foods have been known to reproduce IBS symptoms."

Help Available

Although a chronic condition, IBS is not a life-threatening bowel disorder. Neither does it increase the risk of bowel cancer. In fact, it is estimated that only 15% of those with IBS actually seek medical help. Many learn to adjust their diet to cope with the symptoms.

Watch Your Diet

Certain types of food can trigger IBS symptoms such as cramping and diarrhoea. But this, too, varies considerably among IBS sufferers.

Spicy food and food high in fat content are usually more difficult to digest and can contribute to bloating and diarrhoea.

Foods such as beans, brocolli and cabbage, which are not completely digested in the small intestine, can trigger IBS symptoms when digested in the colon and produce gas and cause cramps.

Caffeinated and carbonated drinks can also worsen IBS symptoms.

For some patients, avoiding foods such as bananas, onions and wheat help improve the symptoms.

One way to better manage IBS symptoms is to gradually increase one's fibre intake.

Regular exercise and getting a good night's sleep are also important in managing IBS, as are natural treatments as peppermint oil and probiotics, which are good bacteria that help with digestion.

Having a regular health screening is essential to keep your health at bay. Sign up for a health screening here.

Yours sincerely,

Dawn Ho

The Right Food To Take Away The Pain In Your Gut

It has been awhile since you have eaten your favourite food-- alcohol, coffee, spicy and fatty food. You have also lost your appetite ever since. Each time when you eat oatmeal or certain fruits, you will get bloated, belch and have an acute gnawing feeling your stomach. Your increasing frequency of bowel movements is agonising you because everytime you eat something, you will have to run to the bathroom. It gets so bad that you start to be afraid to eat. At night, when the severe pain in the abdomen does not go away, you become so desperate to take something to kill the pain.

This problem has been going on and off for you for the last 30 years and you feel frustrated to rid it.

You have chronic gastritis, a condition will cause the stomach lining to be inflamed which reduces the amount of acid, mucus and enzymes produced. The stomach lining contains special cells that produce acid and enzymes, which help break down food for digestion, and mucus, which protects the stomach lining from acid. A thinner stomach lining will cause you to have frequent abdominal pains once you consume stimulating food such as alcohol and spicy food during the course of the day.

This happens when infections, alcohol use, repeated vomiting, acidic beverage, long-term use of non-steroidal anti-inflammatory drugs, trauma and systemic disease cause irritation. A special diet helps control the symptoms of gastritis and prevents further irritation of the stomach lining. 

Firstly, the size of your meals and the number of meals you eat each day will greatly improve gastritis. Although there is no single diet for people with gastritis, however there is a diet progress which will significantly improve and relieve symptoms of your condition. You are advised to eat 5-6 small meals each day. Eating more frequently increases stomach acid production, which also irritates the stomach lining. 

Next, the goal to avoid fried, highly seasoned, spicy and processed food and as well as maintain a low-fat diet. Drink alkalized water, non-citrus juices such as papaya. Fresh papaya contains the enzyme, papain, which helps digest protein and starches commonly found in carbohydrates and meat.

The recommended food to have that are gentle on the stomach include brown rice, pasta, potatoes and yoghurt with active culture acidophilus. Choose food that is made from whole grains instead of refined flour as it will be easier for your digestion. Drinking water 30 minutes before and after meals have been found effective to avoid indigestion.

If gastric is severe and chronic, Iron and Vitamin B12 would be essential. Vitamin B12 is often lost in the process when one suffers from digestive disorders. As Vitamin B12 is an essential nutrient in the production of red blood cells, supplements can help to prevent anemia.
According to the National Institutes of  Health, gastritis disrupts iron absorption due to inflammation and mucus, which can cause iron deficiency. 

Finally, at least 2 litres of ionised alkaline water is needed daily to neutralise any excessive acidity in the stomach and relieve stomach irritation after meals.

Eventually, your symptoms and abdominal pains will ease away as long as you are well aware of the food you are consuming daily and take conscious effort to stay away from food which will cause stomach irritation.

Do You Have Stomach Upset When You Drink Milk In The Morning?

If you are wondering why you have the runs every morning 30 minutes to 2 hours after you have slightly more than half a pint of milk or yoghurt but often relieved by not eating or drinking milk products, there is a likelihood you have lactose intolerance.

Lactose intolerance is more common in people with Asian, African, Native American, or Mediterranean ancestry compared to northern and western Europeans. It prevents one from digesting lactose which is a type of sugar found in milk and other dairy products.

Often, people will develop symptoms similar to Irritable Bowels Syndrome (IBS) such as bloating, cramps, diarrhea, gas, nausea when they are unable to absorb into their intestines. As a result, the excess may ferment in the gut and produce gas as a by-product.

Treatment

Decreasing or removing milk products from the diet usually improves the symptoms.

Most people with low lactase levels can drink 50ml-100ml of milk at one time without having symptoms. A larger serving of 250ml may cause problems.

These milk products may be easier to digest:

1. Buttermilk and cheese ( lesser lactose than milk)
2. Fermented milk products, such as yogurt
3. Soy milk
4. Lactose-free milk and milk products

Without milk in your diet can lead to a shortage of calcium, vitamin D, riboflavin, and protein. You will need to source for sufficient amount of calcium that adds up to a total of 1200mg to 1500mg

for your daily intake.

• Take ionised calcium water
• Eat foods that have more calcium (leafy greens, oysters, sardines, canned salmon, shrimp, and broccoli)

Do remember to read food labels. Lactose is also found in some non-milk products -- including some beers.

Prevention

There is no known way to prevent lactose intolerance. If you have the condition, avoiding or restricting the amount of milk products in your diet can reduce or prevent symptoms.