IBS Diet Quick Tip!
Are High Fat Foods IBS Triggers?
Tip Takeaway: Fats trigger the gastrocolic reflex to overreact, causing IBS symptoms to flare. Go low fat, not fat free. Focus on heart-healthy oils and avoid the high fat trigger foods.
- Yes! Fats are a huge GI stimulant- whether you have IBS or not.
- With IBS, they often trigger an overreaction of the gastrocolic reflex.
- Gastro-what? When food enters your stomach, it triggers the gastrocolic reflex, which cues your colon to start contracting.
- Ever had an IBS attack just minutes after eating the wrong thing? Blame your gastrocolic reflex.
- The more calories in a food, the stronger that reflex.
- Fats (9 calories per gram) are more than twice as calorie dense as carbohydrates or proteins (both 4 calories per gram).
- Result? Fats can cause painful spasms, urgency, gas, diarrhea, and rebound constipation.
- Worst high fat triggers? Red meat, dairy, egg yolks, fried foods, greasy dressings and sauces. Please avoid.
- A low fat diet is key for managing IBS - but - low fat does NOT mean fat free!
- Keep your fat intake to 20% - 25% of total calories, and make your fats count.
- It makes no difference to your gastrocolic reflex if you eat lard or extra-virgin olive oil.
- But it makes quite a difference to your heart, cancer risks, and your overall health.
- Focus on monounsaturated fats and essential fatty acids.
- Olive oil, canola oil, avocados, finely ground nuts, fatty fish, flax oil, hemp oil.
- Use these fats in small quantities, with a soluble fiber foundation, following the Eating for IBS guidelines.
Heather Van Vorous &
Heather's Tummy Care
Over 10 Years of IBS Business!
Have other IBS questions? Please call us toll free 866-640-4942.
Outside the continental US? Call direct 206-264-8069.
Get more IBS help at HelpForIBS.com!
See all the IBS Quick Tips!
Thank you for your continued support!
You're on this newsletter list because you have expressed interest in IBS news and information.
Change your newsletter email address here.
If you are viewing this newsletter on a website and would like to subscribe for email delivery, please "Join the IBS Newsletter" here.
ANTI-SPAM PRIVACY & SECURITY POLICY
Heather's Tummy Care
80 S. Washington St, #304
Seattle, WA 98104 USA
© 2014 Heather Van Vorous, Heather's Tummy Care. All rights reserved.
Authored by Heather Van Vorous. May not be reproduced without permission.
USA Copyright Office Registration Number TXU 1-270-858 and others.