I'm the Gut Health Doctor, here are my 最高の，を越す tips to 緩和する IBS symptoms

• e-mail

It's an agonising 条件 that blights the lives of millions.

But there's help on 手渡す for irritable bowel syndrome (IBS) 苦しんでいる人s.

A 目だつ 専門家 愛称d the Gut Health Doctor has?明らかにする／漏らすd her best tips to 緩和する any digestive 不快.?

From eating smaller meals more frequently to watching caffeine intake, 登録（する）d dietician and nutritionist Dr Megan Rossi explains how to keep your 極度の慎重さを要する stomach under 支配（する）／統制する...

Dr Megan Rossi explains the ways to keep your 極度の慎重さを要する stomach under 支配（する）／統制する

Smaller, more たびたび（訪れる） meals

Eating larger meals can 誘発する／引き起こす IBS symptoms 予定 to the sheer 量 of food the gut then needs to 過程 at one time.

Dr Rossi said one way to 避ける this problem is to shake-up how much and how often you eat.

'I think a lot of people think they should have three main meals but when you have a really 極度の慎重さを要する and overactive gut that stretching of your stomach can 現実に 原因（となる） more symptoms,' she said.?

'So instead of your three main meals, have five to six meals. You are eating the same 量 of food it is just broken up across the day.'

Watch your caffeine intake

熟考する／考慮するs 示唆する that up to a third of IBS 苦しんでいる人s experience reoccurring symptoms ? 一般的に diarrhoea ? after ingesting caffeine.

Dr Rossi advised people with IBS to not only 避ける obvious caffeine-laden food and drinks like coffee but to be aware of hidden caffeine sources.?

'Caffeine is not just in tea and coffee, but it is in some herbal teas, green tea, dark chocolate and even some 冷淡な and flu 医薬 含む／封じ込めるs caffeine,' she said.?

'What caffeine can do is alter your gut movement and that can 誘発する／引き起こす some 苦痛 if you have a 極度の慎重さを要する gut 同様に as altered poops.?

'Go decaf in those sorts of シナリオs.'

Alter the type and 量 of fibre you are 消費するing

Fibre is part of 工場／植物 foods, like fruit and vegetables that is 抵抗力のある to normal digestion in the small intestine.?

In the large intestine it 増加するs the 本体，大部分／ばら積みの of stools, helping them pass through the last 行う／開催する／段階s of the digestive 過程 and making them softer and easier to pass.?

Eating plenty of fibre is also associated?with a host of other health 利益 含むing lower 危険 of heart 病気, 一打／打撃, type 2 糖尿病 and bowel 癌.

Dr Rossi said while fibre is 有益な, how IBS 苦しむs have it is also important.??

'We know fibre comes from 工場／植物-based foods so it is 絶対 important to 含む but I think for some people, what they do is have too much fruit and fibre all at once,' she said.

'In that シナリオ I would say try and still have some fruit but have one piece so about 80g of fresh fruit per sitting.?

'Have three sittings of fresh fruit across the day but don't go and have a whole big punnet of strawberries because that 含む／封じ込めるs too much fructose which can 原因（となる） havoc on your gut.'

Good sources of fibre are starchy foods such as oats and wholegrain foods, beans and pulses, vegetables fruits, and nuts and seed.?

Hydration?

It's important for all of us to drink enough fluids, about six to eight glasses a day によれば the NHS.

But it can be 批判的な for IBS 苦しんでいる人s.

Those 苦しむing from?diarrhoea, where stools are loose watery and たびたび（訪れる）, need to 確実にする they keep their fluid intake up so they don't become?dehydrated.

And those in the 支配する of constipation also need to 確実にする they drink enough fluids.?

Dr Rossi said fibre, a 構成要素 of our diet helping stools become easier to pass, 作品 best when it can 吸収する water, so people need to 確実にする they drink enough fluids to get the most 利益.??

'I know it sounds really simple but I think a lot of people are not getting enough fluid and therefore the fibre doesn't really work as 効果的に,' she says.?

'For fibre to have that laxating 影響 on your 団体／死体 you need to have enough hydration so try to get in your fluids because it is really important.'

WHAT SHOULD A BALANCED DIET LOOK LIKE?< /a>

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, によれば the NHS

? Eat at least 5 部分s of a variety of fruit and vegetables every day. All fresh, frozen, 乾燥した，日照りのd and canned fruit and vegetables count

? Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain

? 30 grams of fibre a day: This is the same as eating all of the に引き続いて: 5 部分s of fruit and vegetables, 2 whole-wheat cereal 薄焼きパン／素焼陶器s, 2 厚い slices of wholemeal bread and large baked potato with the 肌 on

? Have some 酪農場 or 酪農場 代案／選択肢s (such as soya drinks) choosing lower fat and lower sugar 選択s

? Eat some beans, pulses, fish, eggs, meat and other proteins (含むing 2 部分s of fish every week, one of which should be oily)

? Choose unsaturated oils and spreads and 消費するing in small 量s

? Drink 6-8 cups/glasses of water a day

? Adults should have いっそう少なく than 6g of salt and 20g of saturated fat for women or 30g for men a day

Source: NHS Eatwell Guide?