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5 Tips to Manage Unpredictable IBS Symptoms
Unpredictable IBS Symptoms.. and 5 tips to help manage them
SOS from a Gut Health Dietitian with Crohn’s Disease.
Photo by Jonathan Borba on Unsplash
You WANT to work out, make plans with friends, go out to dinner, and drive to work without stopping at a gas station to have a BM, but every time you try it feels like cramping, stomachaches, and bloating stop you in your tracks. So you cancel. Then, you feel worse emotionally.
This loop (stomach pains →emotional anguish →more stomach pains) is deeply based on your gut brain connection. Yes, you stomach is bothering you for reasons that are not ‘just stress’. Yes, stress is making your stomach feel worse once it does feel bad. “IBS” is a blanket term for the symptoms you have-heartburn, bloat-abdominal pain-unstaisfying bowel movements-and a lower quality of life as a result. It happens because of a combination of imbalanced gut bacteria + environmental issues + hormones + a lot more technical stuff than you want to read about in this moment.
Photo by Artem Bryzgalov on Unsplash
How to regulate your gut when you never know what will happen today
Have a toolkit
This can be tea, peppermint capsules like IBGUARD, electrolytes, fennel seeds for bloating, OTC or Rx meds recommended by your doctor, digestive enzymes, etc. But if all of this is at home, then when you have a problem while out and about, you are miserable and afraid to do it again. Keep a little kit in your purse or car with a few things in it as your superhero cape. Preparation calms us down, and when you can do something about how you feel, your confidence doesn’t suffer as much.
2. Deep breaths
When your body feels safe to rest and digest, you will have a slightly easier time when you eat. Sitting down and taking 3 deep breaths from your diaphram is going to send a CLEAR message to the brain- we’ve got time to digest. We are safe. Weirdly, this does help.
3. Cooked instead
Going out for lunch and getting a salad with chicken is more than likely not the move if you have unpredictable stomach stuff going on. Salad is hearder to digest and usually has no carbohydrates, which will crash your blood sugar unless paired with legumes, crouton ish thing, fruit, etc. So not only will you crash and maybe get nauseous in a few hours, but your stomach may also hurt from those raw fibers. Try a rice based dish, sauteed or steamed veggies, and a protein or some kind of protein/legume and veggie rich soup or stew. The softer the food, the easier on your stomach.
4. Manage your time
Rushing out the door like a fire drill is going to crash and burn your whole situation. When we lay out clothes the night before, make sure something is at least thawed or planned to assemble for dinner, we are again sending that safe message to the brain and body. This is not an emergency, I am just getting ready for work/carpool/etc. Giving yourself time for a BM in the morning, even if you do not go, tells your body it is safe to go. This sets you up for a different day than one where you are eating a muffin in the car while doing your makeup. The more routine and prepared you decide to be, the more you are planning to feel in control of your surroundings, which is good for your gut.
Plus, in a world where we feel out of control a lot, controlling what you can is GOOD.
5. Get help!
I am a registered dietitian helping women get to the root cause of bloating diarrhea, and constipation so they can have predictable bowel movements and get off this hamster wheel of food sensitivities and unpredictable symptoms. I have been there and I know how awful it is. Investing some time for a chat about my services, to go through my 6 module course, or just follow along on all platforms @womensguthealth is a great way to explore all the ways you ABSOLUTELY CAN get to the other side of this.
You aren’t alone, and it’s not all in your head.
Check out The Gut Restoration 6-module course
Schedule a free, 15-minute call here
@womensguthealth on YouTube, Instagram
Frequently Asked Questions
What is a Registered Dietitian and how is that different from a nutritionist?
A Registered Dietitian is a healthcare professional who has completed related coursework (usually bachelor's and master's degree) and been credentialed by the Academy of Nutrition and Dietetics via a board certification exam and 1200 hour supervised practice internship.
This is different from a nutritionist, as RDN's must comply with federal regulations, be licensed at the state level, and adhere to a code of ethics. Anyone, including you, can call themselves a "nutritionist".
RDN's use evidence-based recommendations backed by scientific research and have completed years of schooling to understand the human body, digestion, and metabolism of nutrients so they may make the most practical and appropriate recommendations without bias or misinformation.
Do you take insurance?
We can provide you with a superbill that offers codes for reimbursement of an out of network provider. We also accept health savings/flex savings cards for payment.
Insurance companies are not based in prevention or longer, thorough work. Think back to your last doctors appointment, did the doctor spend a full hour with you? Could you email the doctor over the weekend and expect a response?
The reason our programs work is because we offer a detailed, thorough, personalized service-not 15 minute increments that result in a band-aid solution.
The reason you are reading this is because you have tried the other ways, and they have not worked for you. This is the BEST kind of investment, one that saves time and money in the long run (no more $80 supplement purchases that do nothing).
Plus, you aren't alone on this journey. Our concierge style service offers messaging and phone check-ins as needed. When was the last time your insurance paid for a phone call on a Saturday afternoon so you could review a restaurant menu for safe options before a night out?
Is this an extreme elimination diet?
NO! You have tried those! In order for you to be successful, the foods we decide to eliminate should:
Make you feel better right away.
Be reintroduced via step by step process within 3 months.
Allow for you to still have PLENTY of options of things to eat within your budget, prep time frame, level of competency in the kitchen, and preferences.
Most of our clients are eliminating too many foods already, so the first step is usually to bring some variety back and give you all the resources you need to meal plan, grocery shop, and prep like a pro using foods that love you back and ultimately support a healthy gut.
Where is your office located?
This is a remote practice, and all sessions are via Zoom or similar, depending on your preference. No commuting to an office, waiting in a waiting room, having to leave work or getting a babysitter. Meetings and your patient portal are encrypted and HIPPA secure.
What do you offer that I cannot do myself?
I understand it seems like we can just search the internet or support groups to find a solution without making an investment. But, haven’t you tried this strategy already? How did that work out?
We offer answers to those contradicting recommendations (fiber or no fiber?), provide accountability (this time you WILL succeed!), and all recommendations are based on your body.
What works for one person does not work for another, and there is no one pill to heal your gut. If this was true, your physician would have given you the secret sauce years ago!
How does this work?
The first step is to schedule a free, 15 minute consult with Molly.
During your call, she will also explain the different options of our programs based on your story and needs.
From there she can place you with the right fit (group, 1:1, pediatric, etc) for an initial session that lasts around 70 minutes.
What do you get from the first session?
A personalized action plan with tweaks to diet, lifestyle, and the supplements (if appropriate) you take to feel better right away.
Answers to all your burning questions about YOUR condition and history.
An idea of why you may be experiencing the symptoms and/or frustrations you are dealing with.
A meal plan and general outline of foods that work/do not work for your body.
We always recommend before you make a decision on how to proceed that you attend the initial session, which is packed with value. Price varies based on practitioner/program, and we discuss pricing during your 15 minute consult.
We deliver personalized gut health solutions that heal beyond symptoms, empowering women to fearlessly enjoy food again.
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