A type of bread IBS sufferers can tolerate

We all know that fibre is an essential part of everyone’s diet, but for IBS sufferers  it can be a challenge to get enough fibre into their diet.

Researchers from the University of Helsinki gave two types of Rye bread – the standard loaf and a rye loaf that was low in FODMAPs (fermentable olgi-, di and monosaccharides and polyols) to 87 IBS suferers for four weeks.  Then after a break of four weeks, switched the two breads for another period of four weeks.

As expected the standard Rye bread caused all the usual symptoms assocaited with IBS:

  • abdominal pain
  • diarrhoea
  • constipation

but there were much milder when they ate the low-FODMAP bread.  However to be completely symptom free researches suggest that IBS sufferers have to make other dietary changes e.g. excluding fruit and grains.

The modified Rye loaf may be one way for IBS sufferers to get more fibre into their diet.

Reference

R. Laatikainen, J. Koskenpato, S.-M. Hongisto, J. Loponen, T. Poussa, M. Hillilä and R. Korpela; 2016; Randomised clinical trial: low-FODMAP rye bread vs. regular rye bread to relieve the symptoms of irritable bowel syndrome.  Ailment Pharmacology and Therapeutics; Vol 44; Issue 5; pg 460–470

 

Related Posts

  • So massage is safe for pregnant women, but is it effective?

    Last week we established that massage is safe for pregnant women.  A scientific review of studies of pregnancy in massage fond that pregnant women who received massage had

    • decreased depression
    • decreased anxiety
    • decreased leg and back pain
    In addition pregnant women who received massage had reduced
    • reduced cortisol levels
    • reduced excessive fetal activity
    • lower rate of prematurity (a baby being born before its 37 weeks old)
    For pregnant women who received massage during labour they
    • experienced less pain
    • required less medication
    • had shorter labours (on average 3 hours shorter)
    The study concluded massage is effective for pregnant women. Reference Field T. Pregnancy and labor massage. Expert review of obstetrics & gynecology. 2010;5(2):177-181. doi:10.1586/eog.10.12.

  • How to treat heartburn naturally – part 2

    In my last blog post, I shared some tips on natural way to trear hearburn, below are more tips: 1. Raw Apple Cider Vinegar Because acid reflux actually occurs due to having very small amounts of acid in your stomach,  raw apple cider vinegar may actually help keep it from occurring. Simply dissolve a tablespoon of it in a glass of water and drink it to improve your acid levels.  However, more research still needs to be done on this. One study found that apple cider vinegar alleviated heartburn symptoms for some individuals, but the effects only lasted between 60 and 75 minutes. 2. Ginger Tea  If you know that you're going to be consuming a huge meal, it may be helpful if you drink a cup of ginger tea at least 20 minutes before you start eating. Simply steep a 2-inch piece of ginger root in two cups of boiling water for five minutes, and then drink. Ginger not only has an anti-inflammatory effect, but also tightens your lower esophageal sphincter, thus preventing acid from refluxing. 3. Papaya A study found that the enzyme papain may help promote better digestion, providing positive effects for people with heartburn, irritable bowel syndrome (IBS) and constipation References https://repository.asu.edu/attachments/166181/content/Yeh_asu_0010N_15671.pdf https://www.ncbi.nlm.nih.gov/pubmed/21990307 https://www.ncbi.nlm.nih.gov/pubmed/20420113 https://www.ncbi.nlm.nih.gov/pubmed/23524622  

  • Mundane superfoods – part 1

    The list of superfoods grows longer each day and they all seem to come from far off exotic locations and they can be quite pricey.  So I want to share with you a few more humble, even mundane foods that are good subsititues for some superfoods.

    Swap: Lemon Balm for Cacao

    Ok the flavors aren't similar but the effects are. People crave chocolate because it is soothing and even slightly stress relieving. The appropriately named lemon balm, lifts your spirits but without the stimulation from caffeine.  Native to the eastern Mediterranean and West Asia, Melissa officinalis, like so many other herbs, has been used for centuries as a therapeutic remedy due to its antiviral, antibacterial, antispasmodic and antidepressant compounds. Its modus operandi, according to Natural Living Ideas, includes stress relief, relief of pain from indigestion and improving your appetite. Another use for lemon balm is to promote sleep. You can chop the leaves and steep them in boiling water to make a tea or rub a few leaves on your skin to allow the natural oils to seep into your bloodstream, which helps you relax. In fact, a University of Maryland study found that 81 percent of the participants who used lemon balm with valerian root got a better night's sleep than those on a placebo. And a Northumbria University study reported that experiments with lemon balm returned memory-strengthening and improved problem-solving abilities when they took capsules filled with the dried herb. The subjects also performed "significantly" better when taking standardized computer tests on memory in comparison with those given a placebo. One of the great things about lemon balm, a perennial herb and member of the mint family, is how easy it is to grow, particularly in the spring. It can be sown from seed, or you can buy a small plant from a farmers market or nursery, and you'll be amazed how quickly it grows and spreads. References Natural Living Ideas March 8, 2017 UMM 2017 Northumbria University April 29, 2016