We can cure your bubble belly

There's a funny feeling in your stomach and it's not the butterflies before a major interview.

No matter how often you visit the washroom, the discomfort persists. This "funny tummy" feeling could well be Irritable Bowel Syndrome (IBS).

Common in men and women, IBS is typically characterised by cramps, persistent abdominal pain, bloating, constipation and diarrhoea.

Because of stressful lifestyles and an increase in the frequency of eating out, the disorder is on the rise.
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Though, most people opt for quick-fix methods like popping antacids, it causes more harm as it neutralises stomach acids which, in turn, interferes with the proper digestion of food.
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Here are five ways to beat IBS without resorting to pill popping:u00a0



Get more Fibre

Nutritionist Dr Snigdha Shah advises following a high-soluble-fibre diet, which includes eating apples, pomegranates, whole wheat flour and oat bran.

Chomp on Green

Drinking lots of water and eating green veggies is beneficial in keeping IBS at bay. "There's no problem with eating meat, as long as it is well supplemented with a diet of salads and vegetables," says Dr Shah.

Eat smaller Meals

Avoid starving the body for long periods of time and eat smaller, more frequent meals. "It is better to eat ghar
ka khaana. Eating fast food should be avoided," says Dr Shah.

Breakfast like a King

Breakfast is the most crucial meal of the day. "One-third of the entire day's calorie requirements should be met with breakfast, so ensure you eat a wholesome one," advises Dr Shah.

Learn to Relax

Eating the right foods can go a long way in reducing the symptoms of IBS, but unless accompanied by a change in lifestyle, the changes are likely to be superficial. Yoga, meditation or massage sessions help in aiding relaxation, says Dr Shah.

Diet plan for IBS

Eat More
Leafy vegetables like spinach and lettuce
Whole grains such as jowar, bajra and nachni
Whole pulses and lentils including mung beans or golden gram (sabut moong)
Fruits like guava, apple and pomegranate
Nutrients, like those found in fresh lauki (bottle gourd) juice

Eat Less
Foods with a high fat content such as egg yolks, French fries and chocolates
Red meat
Dairy products, including low-fat ones
Bakery products such as cakes, pastries and croissants
Caffeine. Avoid tea, coffee, aerated drinks and sodas

What causes IBS?
Leading a stressful lifestyle: High mental or emotional stress adversely affects the colon, which has several nerves connecting it to the brain.

Eating spicy food: The colon could be very sensitive to certain types of spicy foods as well as nuts.

Bacteria in your gut: Bacterial infection in the gastrointestinal tract can lead to IBS.

Irregulation of fluid absorption by the epithelium: When the lining of the colon absorbs less, it results in diarrhoea and if it absorbs more it leads to constipation.