I suffer from IBS and I am also an Intuitive Eater. Sometimes these can conflict when I am eating what I want and crave in the moment. Not everything I crave is perfectly nourishing and good for my gut. Intuitive Eating doesn’t work perfectly that way because it is not a diet.
I have learned to give myself grace over the years, and in doing so I can keep my symptoms mostly under control. Recently I enjoyed myself on a trip to Seattle and also for my birthday with more sugar and alcohol than I usually consume which resulted in a flare up of symptoms, aka uncomfortable bloat that is painful and means I can’t wear jeans for a while.
When this happens, I usually follow these remedies to help heal my gut.
1. No raw veggies or raw nuts. Both of these foods are difficult to digest and will further exacerbate any bloat and IBS symptoms. I stick with just a small amount of nut butter made with roasted nuts (like Georgia Grinders cashew butter, use my code BBM25 for a discount). For veggies I always steam for easier digestion. When I make smoothies, I skip the veggies and instead use spirulina powder. Spirulina feeds healthy intestinal flora for good gut health.
2. Collagen and Bone Broth. By drinking bone broth you are getting the benefits of the healing properties of collagen and gelatin. When my stomach is upset and I don’t feel like eating a full meal, I heat up 12 – 16 oz. of bone broth and sip it warm. I almost always feel better after drinking bone broth. This is by far the best way to consume collagen in its whole food form, but that can be an expensive habit. This is why I supplement with collagen. You can add to your coffee, matcha tea or smoothie. Collagen contains the amino acids proline and glycine which are the building blocks of your intestinal lining, making it essential in repairing a damaged intestine.
3. Ginger Tea. I like to buy fresh ginger at the super market and grate directly over my mug (about 1 tbsp. equivalent), and then pour hot water over it. Let sit for 10 minutes. The ginger will sink to the bottom so you don’t have to strain. Ginger tea always soothes my tummy and is great for preventing nausea.
4. Slippery Elm. By far my favorite supplement for IBS flare ups, and also for prevention. For the latter I try and stick to taking two capsules daily. During a flare up of symptoms I break open 3 capsules and pour the powder into a mug, adding 2 oz. – 4 oz. of warm water and stirring until combined. Drink on an empty stomach. Slippery Elm coats your intestinal lining for major gut healing.
5. Yoga and Breathwork. Ever notice how there is a lot of twisting of the lower abdomen in yoga? All of these twists do wonders for your intestines and helps to ease things along for going to the bathroom. Yoga also helps with stress and anxiety, as does a good breathwork practice. I love the 4-7-8 breath practice to help calm your sympathetic nervous system as well as breath of fire.
6. Stress and anxiety management. Both of these are directly related to IBS and vice versa. It can be said that Stress and Anxiety trigger IBS as much as the symptoms of IBS can make you stressed and anxious. It can become cyclical in one triggering the other. I recommend seeking professional help to find a routine to help combat stress and anxiety in order to alleviate IBS flare ups. CBD supplements and acupuncture are also great for stress and anxiety management.
7. Limit alcohol and sugar. If anything will disrupt your stomach lining, it is sugar and alcohol. I like to consume both of these out of pure enjoyment every once in a while, but during a flare of IBS symptoms I avoid in order to heal.