H E A LT H S q u ad
Gut check
Bloating, constipation, cramps— whatever’s ailing you, our pros have solutions. by ALYSSA SHAFFER The nutrition expert says…
Get your fill of fiber Up to 1 in 5 Americans have IBS, but less than one-third of sufferers consult their doctor for a diagnosis.
whole-wheat pasta or couscous with high-fiber vegetables (broccoli or zucchini) for dinner. And to help fiber do its job, drink plenty of water. Carry a reusable water bottle with you so you remember to sip. JEANNIE GAZZANIGA-MOLOO, PhD, RDN, spokesperson, Academy of Nutrition and Dietetics, and nutritionist, Sacramento, CA
Fiber is good for your ticker, too! (High intakes are linked d to a lower risk of heart disease.)
The psychologist says…
Take a deep breath before you eat Breathing slowly before digging in sets the stage for easier digestion. When we’re tense, stress hormones spike, and these same hormones can disrupt the digestive process. To counter this, sit at the table and take four deep breaths, filling your belly and lungs with air, then fully exhaling each time. This automatically triggers your body to relax. JESSICA G. SCHAIRER, PhD, clinical psychologist in private practice, Los Angeles
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The GI doctor says…
Figure out what might be wrong The symptoms of gastrointestinal (GI) problems—bloating, constipation, diarrhea—can point to different conditions. To find relief, ask yourself: DO YOU FEEL BETTER AFTER GOING TO THE BATHROOM? You might be suffering from Irritable Bowel Syndrome (IBS), a condition marked by pain across the abdomen along with symptoms like diarrhea and/or constipation. Often, you’ll feel better immediately after a bowel movement. DO YOU HAVE A LOT OF DIARRHEA? You may have Small Intestinal Bacterial Overgrowth (SIBO). SIBO is caused by an abnormally high amount of bacteria in the small intestine. DO YOU FEEL WORSE AFTER EATING WHEAT OR DAIRY? You could have an intolerance to gluten (a protein found in wheat, rye and barley) or be unable to digest the lactose in dairy. LAUREN B. GERSON, MD, associate professor of medicine & gastroenterology, Stanford Univer sity School of Medicine
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hen your stomach hurts, you may want something simple, like white pasta or rice. But to help get your system back on track, you should eat foods that are rich in fiber. Fiber adds bulk (so your bowel movements are easier to pass) and also absorbs water to minimize diarrhea. A recent study found that a high-fiber diet encourages the growth of healthy bacteria in the gut, helping to reduce inflammation and keep things moving. The Institute of Medicine recommends women consume 25 g fiber a day. It’s best to spread out your fiber intake rather than bunch it up in one meal, which could actually worsen symptoms. To distribute it throughout the day, try adding high-fiber fruits like pears or apples to whole-grain cereal, have a salad or lentil soup for lunch, and eat
