How do I navigate IBS and tempting foods?
I foolishly went off my Irritable Bowel Syndrome diet and had lunch at P.F. Chang’s with lots of soy sauce. My stomach has hurt ever since. Is there anything I can do to feel better? — Joan
With the holiday season now in full swing, tempting foods that could cause gastrointestinal distress are lurking everywhere. For me, the killer is always a cheese plate. As I’ve entered my mid-thirties, I’ve found that too much dairy is a no-no. And yet, I can’t help but gorge on the charcuterie board at every holiday gathering — even though I know hours of stomach cramps and nausea await. It’s truly a tragedy of my own making.
The best way to feel better is to, of course, avoid eating the foods that make you feel sick in the first place, says Jacqueline Wolf, a gastroenterologist and associate professor of medicine at Harvard Medical School. That doesn’t mean you have to avoid anything delicious, but you will have to do some prep work.
For example, those with Irritable Bowel Syndrome are often told to try what’s known as the FODMAP diet, a temporary and highly restrictive eating plan. Followers cut out certain foods that may cause intestinal distress — such as milk, wheat, beans and vegetables like onions and garlic — and then slowly reintroduce them. It can help IBS sufferers determine which foods cause them trouble.
Wolf says resources like Monash University’s low-FODMAP app are helpful to people who don’t know their triggers. And once you do discover problematic foods, then it’s about exercising the willpower to avoid them.
If people are cooking, Wolf suggests you make food yourself that you know you can enjoy and share with others.
“A lot of people, they say, ‘Oh, I’m going to eat what’s there and I hope I’m okay,’” she says.
The internet is now full of inventive recipes to fit every diet need, among them low-FODMAP biscuits and stuffing. You can also inquire about the menu in advance to help plan what you might eat and avoid last-minute panic.
There are also over-the-counter products that can help certain foods go down a bit easier. For example, Beano helps the body break down sugars in beans to prevent bloating and gas. Lactase is an enzyme that can help your body better digest dairy. Simethicone, which is in GasX and similar products, can sometimes help with flatulence. Heartburn medications might help counteract the negative effects of foods like onions and garlic. Keeping some Tums on hand isn’t a bad idea, either, according to Wolf.
“There are various strategies,” she says.
If it’s pressure from loved ones to pile your plate with scrumptious cooking you know you’ll later regret, Wolf has a suggestion for that, too: “You can say to somebody, ‘I really don’t want to feel sick. I want to enjoy your company.’” — Kristen V. Brown
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