Irritable Bowel Syndrome is a gastrointestinal disorder that affects millions of people worldwide. Its symptoms are estimated to affect 10% to 15% of the U.S. population. IBS is characterized by abdominal pain, bloating, and disruptions in bowel movements, either diarrhea, constipation, or both, which can significantly affect daily life.

While IBS is not associated with long-term structural damage to the digestive tract and does not develop into other potentially serious diseases like colon cancer, IBS is considered a chronic illness that may sometimes be treated using diet, lifestyle modifications, or medication. Perhaps the best and most direct means of treating IBS is through changes in diet.

However, due to the variability of IBS, there isn't one type of diet to treat IBS. What works for one person may not work for another. Therefore, an individualized approach is imperative. Below, we dive into the best diets and strategies that can help manage IBS, while also emphasizing the importance of consulting a healthcare provider or dietitian before embarking on any significant dietary changes.

Irritable Bowel Syndrome and the Role of Diet

IBS often is associated with heightened sensitivity of the nerves of the digestive tract, which produces abnormal bowel movements and discomfort. Researchers believe that the way the gut communicates with the brain is thought to be one reason for heightened sensitivities. Many IBS patients find managing their symptoms relies on identifying foods that trigger reactions. Some types of IBS will worsen symptoms, whereas others will decrease discomfort. There are three typical types of IBS:

• IBS with Diarrhea (IBS-D)
• IBS with Constipation (IBS-C)
• IBS with Mixed Symptoms (IBS-M)

Since every two individuals have their unique set of precipitating factors, each type of food is to be identified to someone that exacerbates the symptoms. A diet customized to each form of IBS can assist in reducing the symptoms and enhancing the quality of life.

Important Dietary Interventions for IBS Management

Given the complexity of IBS, most healthcare providers recommend a two-phase approach- increase fiber intake and avoid trigger foods. Here's a breakdown of both strategies and the diets that align with them.

Increase Fiber Intake

Fiber is very influential in digestive health, and its impact in particular is significantly beneficial for an IBS. Fiber helps balance bowel movements while making stools soft and easy to pass, and this is extremely helpful for persons with constipation (IBS-C). As recommended by Dietary Guidelines for Americans, adults have a suggested level of 22 to 34 grams fiber per day.

The consumption of fiber, however, should be increased gradually. Too much fiber at once might exacerbate some of the symptoms, including gas and bloating. Increasing hydration is important because it can help fiber function and alleviate constipation.

There are two types of fiber: soluble and insoluble.

Soluble Fiber: It is water-dissolving and helps to create a gel-like effect to control the movement of bowels. For individuals suffering from IBS, it is quite safe compared to insoluble fiber.

Insoluble Fiber: Found in whole grains and vegetables, it irritates the gut of individuals who are diagnosed with IBS and they develop bloating and gas more severely.

Avoid Trigger Foods

The main aspect of managing IBS is avoiding foods that trigger the symptoms. Some of the common culprits include:

Gluten: This protein is found in wheat, rye, and barley. Gluten irritates the digestive tract in most people, and this irritation worsens in individuals with gluten sensitivity or celiac disease.

Lactose: This sugar found in dairy products causes bloating, cramps, and diarrhea in those with lactose intolerance.

FODMAPs: Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are short-chain carbohydrates that can cause IBS symptoms. They are poorly absorbed in the small intestine and ferment in the colon, producing gas and bloating.

Also Read: Irritable Bowel Syndrome: Switching To High Sugar Diet Can Reduce IBS Symptoms

Best Diets for IBS Relief

Now that we understand the general strategies for managing IBS through diet, let's explore specific diet plans according to the U.S. News & World Report that have been proven effective for many individuals with the condition.

Low FODMAP Diet

The Low FODMAP Diet, which was developed by researchers at Monash University, is one of the most well-researched and effective dietary approaches for IBS. This diet eliminates foods high in FODMAPs, such as certain fruits, vegetables, dairy products, and legumes. By restricting these foods, individuals can reduce bloating, gas, and other symptoms commonly associated with IBS.

What to Eat on a Low FODMAP Diet

• Eggs, poultry, fish, tofu, and tempeh
• Grapes, oranges, and berries
• Spinach, zucchini, carrots, and bell peppers
• Rice, oats, quinoa, and popcorn
• Lactose-free products, including milk and cheese
• Almonds, macadamia nuts, and peanuts

What to Avoid

• High-FODMAP fruits like apples, pears, and watermelon
• Dairy containing lactose
• Legumes, including lentils and chickpeas
• Wheat and rye products

Research proves that the low FODMAP diet brings about relief in 60% to 85% of IBS patients, therefore it is among the most often recommended diets for IBS.

Low-Residue Diet

A Low-Residue Diet is a short-term approach used to reduce fiber intake and avoid foods that contribute to stool bulk. This diet is typically recommended during IBS flare-ups or other gastrointestinal conditions. It focuses on easy-to-digest foods that won't irritate the digestive system.

What to Eat on a Low-Residue Diet

• White bread, pasta, and rice
• Peeled and soft-cooked fruits and vegetables like bananas, cantaloupe, and green beans
• Lean meats such as chicken and fish, eggs, and tofu
• Low-fat products like smooth yogurt and cream cheese

This diet may be helpful to provide temporary relief during flare-ups but is not recommended for a long time as it is restrictive.

Gluten-Free Diet

A Gluten-Free Diet involves the removal of foods that contain gluten, which is a protein found in wheat, barley, and rye. Although typically used to manage celiac disease, this diet may also benefit those with IBS, if gluten is their trigger.

What to Eat on a Gluten-Free Diet

• Fruits and vegetables
• Quinoa, rice, oats, and corn products
• Meat and fish as long as it is unprocessed and gluten-free
• Beans and lentils

A gluten-free diet can also help reduce symptoms of IBS and suspected gluten sensitivity, especially bloating and gas.

More Tips to Manage IBS Through Diet

In addition to the right diet, healthy eating habits can also promote digestive health and alleviate IBS symptoms. These include:

• Eating at the same time each day will keep your digestive system on track.
• Chew your food properly and don't gobble down your food so that there will be no bloating or indigestion.
• Drink fluids during the day for proper digestion and to prevent constipation.
• Caffeine is irritating to the gut and will activate IBS symptoms, so one should have it in moderation or avoid it at all costs.

How to Find the Right Diet for You?

Diet management of IBS is more of a trial-and-error process. What works for one person may not work for another, so it's best to work with a healthcare provider or dietitian who specializes in gastrointestinal health. By identifying trigger foods, increasing fiber intake, and adopting the right diet plan, many individuals can successfully manage their IBS symptoms and lead a healthier, more comfortable life.

Ghee coffee, also known as bulletproof coffee, has gained popularity as a trendy health drink, particularly for people trying to lose weight. This unique health drink combines coffee with ghee and sometimes coconut oil or MCT oil. The trend caught traction earlier this year, with celebrities like Rakul Preet Singh, Bhumi Pednekar, and Jacqueline Fernandez promoting it on their social media pages.

Does Ghee Coffee Really Work?

Ghee coffee offers numerous benefits, including sustained energy, improved mental focus, and enhanced weight loss. Ghee is rich in healthy fats and when added to coffee, it provides a slow-burning source of energy, helping to maintain stable blood sugar levels and prevent energy crashes.

- Sustained Energy: Ghee coffee provides a slow-burning source of energy, helping to keep you energized throughout the day.

- Improved Mental Focus: The combination of coffee and ghee may enhance mental clarity and focus.

- Enhanced Weight Loss: Ghee is rich in healthy fats that can support weight loss efforts by promoting satiety and fat metabolism.

- Rich in Healthy Fats: Ghee contains butyrate, a fatty acid that supports gut health and reduces inflammation.

- Stable Blood Sugar Levels: The fats in ghee help maintain stable blood sugar levels, preventing energy crashes.

However, experts caution that while ghee coffee can be part of a balanced diet, it may not be suitable for everyone. The high-fat content makes it calorie-dense, which could lead to weight gain if consumed in excess. Additionally, those with dairy sensitivities should avoid ghee. As with any health trend, it's essential to consider individual dietary needs and consult with a healthcare professional before making it a regular part of your routine.

Here’s What Experts Say

In their verdict on this popular health drink, experts have asserted that it should be consumed in moderation. Dr. Thiagarajan Srinivasan, Liver Transplant Specialist at MGM Healthcare, asserted that the consumption of ghee is good for health but only when it is of limited quantity. He advised people not to follow celebrity trends and discredited them as "pseudo-science."

Dubbed as "Nature's Ozempic" by TikTok enthusiasts, yerba mate, a traditional South American tea, has captured interest for potentially stimulating metabolism, suppressing appetite, and aiding in weight loss. With more and more scientific evidence tying it to metabolic effects, one can't help but question whether it has the potential to outdo Ozempic, the well-loved GLP-1 receptor agonist drug used for managing weight and type 2 diabetes. But first, before it's time to switch, there is a great need to dig into the positives and negatives about this herbal beverage.

Yerba mate is a herbal tea prepared from the leaves of Ilex paraguariensis, a South American native plant found in countries such as Argentina, Brazil, Paraguay, and Uruguay. Brewed traditionally in a mate gourd and drunk through a metal straw, yerba mate has an earthy, slightly bitter flavor. It has been used for centuries for its stimulating properties and health benefits, especially its contribution to weight loss and metabolic function.

Yerba Mate vs Ozempic

Part of the reason yerba mate has drawn comparisons to Ozempic is because of its impact on appetite and metabolism. Studies indicate that yerba mate can spur weight loss by raising levels of GLP-1, a hormone that controls blood sugar and appetite. One study discovered that active ingredients in yerba mate, especially dihydroferulic acid, act on gut bacteria to activate GLP-1 production, emulating some of the effects of Ozempic.

Furthermore, a 2015 study showed that yerba mate enhances lipid metabolism, which reduces cholesterol levels and controls gene expression associated with obesity. Another study in 2021 validated that yerba mate inhibits fat accumulation, suppresses appetite, and boosts metabolism, rendering it a viable weight management tool.

Can Yerba Mate Replace Ozempic?

Although yerba mate and Ozempic have some similarities, they are not the same. Ozempic is a prescription medication that has been thoroughly tested in clinical trials and has FDA approval for type 2 diabetes and weight loss. Yerba mate is a natural supplement that does not have regulatory approval as a medical treatment.

Unlike Ozempic, in which the drug is prescribed at certain strengths, yerba mate is of varying concentrations and strengths. Although it can aid in weight loss and metabolic health, it must be viewed as an adjunct therapy and not in place of prescription medication.

Health Benefits of Yerba Mate

Aside from weight control, yerba mate has several health benefits:

1. Increases Energy and Concentration

Yerba mate has caffeine, theobromine, and theophylline that give a smooth, jitter-free energy without crash. These constituents increase mental alertness and maintain energy levels without the crash as in coffee.

2. Supports Heart Health

Research indicates that yerba mate lowers LDL cholesterol and blood pressure, which prevents heart disease. Its high antioxidant content also enhances cardiovascular function through combating oxidative stress.

3. Aids Digestion

Yerba mate supports a healthy gut microflora, enhances digestion, and alleviates bloating. Its bioactive ingredients enhance the absorption of nutrients and general health of the gut.

4. Improves Physical Performance

Some athletes take yerba mate to enhance endurance and decrease muscle exhaustion. It enhances oxygen consumption and delays lactic acid accumulation, enhancing recovery.

5. Rich in Antioxidants and Nutrients

Yerba mate is filled with polyphenols, chlorogenic acid, and vitamins including B-complex, magnesium, potassium, and zinc. They aid in immune function, fight inflammation, and enhance overall health.

Possible Side Effects of Yerba Mate

Although yerba mate has numerous advantages, consuming too much may have dangers:

1. Increased Cancer Risk

Research shows that consumption of more than a liter of yerba mate per day, especially at high temperatures, can be associated with an increased risk of esophageal and other cancers. The risk is increased among smokers and alcohol drinkers.

2. Caffeine-Related Side Effects

Yerba mate has caffeine, which can lead to restlessness, insomnia, stomach upset, and increased heart rate, particularly in sensitive individuals to stimulants.

3. Possible Drug Interactions

As yerba mate lowers blood sugar, taking it along with drugs like Ozempic can heighten the risk of hypoglycemia (low blood sugar), resulting in symptoms such as fatigue, dizziness, and sweating.

4. Risks of Nutrient Deficiency

Since yerba mate is appetite-suppressing, high use might result in poor nutrient consumption. Those using it to lose weight need to make sure that they are keeping their diet well-balanced.

Should You Include Yerba Mate in Your Daily Routine?

Yerba mate is becoming increasingly popular worldwide as a natural method of increasing metabolism, aiding weight loss, and improving energy. While it has been dubbed "nature's Ozempic," it must not be regarded as an immediate substitute for prescribed weight-loss drugs.

Yerba mate is a strong herbal drink with possible metabolic advantages, but the comparison to Ozempic must be approached cautiously. Although it can aid in weight loss, enhance heart health, and supply prolonged energy, it is no more a supplement to treat obesity or diabetes. With ongoing research, yerba mate remains a compelling option to consider for those who want a natural solution for whole body wellness. Although attracted to its antioxidant profile or supplement to suppress appetite, this South American superfood is well worth investigating—especially with responsible consumption.

Every culture has a particular thing that they do, a ritual that they ensure to practice throughout. It could be any ritual, an eating ritual, a drinking ritual, which becomes a habit. Most of the time they have benefits, but are unknown to people as they never question it. There is one such drinking ritual that the Japanese people follow. It is the habit of drinking vinegar before every meal.

But, why does this happen?

The Japanese people have made it a habit to drink vinegar as a health tonic. Not only do they use it as a cooking ingredient, but also as a tonic right before they sit down to consume meal. They believe that it can help them with everything in their body, including their glowing skin to digestion.

Let us find out if there is any truth to this?

Experts believe that drinking vinegar, especially if consumed before meals is a practice which can be seen in many cultures, and Japan is one of them. It has many health benefits.

Vinegar contain acetic acid that helps in increasing the production of digestive enzymes and stomach acid. This can also help break down food more effectively. There are studies too that show that acetic acid can improve insulin sensitivity and reduce blood sugar spikes that happens right after you consume your meal.

There are other benefits to drinking vinegar. It also helps to boost your metabolism and promote weight loss. Research also suggests that acetic acid can increase fat burning and reduce fat storage.

Experts also believe that vinegar can improve heart health. How does it do this? It can lower blood pressure, cholesterol levels and triglycerides.

How Much Vinegar Do The Japanese Drink?

On an average, a Japanese person drinks 15 to 30 ml, which is around 1 to 2 tablespoons of vinegar. They dilute it in water right before the meal.

What Do The Studies Say?

The US Department of Agriculture states that vinegars contain a substance called mother which has strands of proteins, enzymes, and friendly bacteria. These are mostly found in organic, unfiltered apple cider vinegar. They have a murky appearance.

As per the National Library of Medicine's research paper, titled Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression, vinegar can also help kill pathogens, including strains of bacteria.

People have also traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.

In fact, Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.

A 2021 study Antibacterial apple cider vinegar eradicates methicillin resistant Staphylococcus aureus and resistant Escherichia coli, also reveals that vinegar can be used as a great food preservative, as it inhibits bacteria like E.coli from spoiling food. This is why in Japanese cuisine, vinegar is also used as cooking ingredient.

As per a 2019 clinical trial, titled The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial, vinegar consumption could have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia. This could help lower blood sugar levels and manage diabetes.