Latest news with #IBS-friendly
The Citizen
28-06-2025
- Health
- The Citizen
Gut feeling: The 10 best foods to soothe IBS symptoms naturally
IBS Diet IBS (Irritable Bowel Syndrome) is a digestive disorder affecting the large intestine that may cause symptoms like abdominal cramping, bloating, gas, diarrhoea, or constipation. Although its cause is still unclear, IBS chronically affects 10 to 20% of people globally, while in South Africa, around 8% of the population is affected. That's around 4.6 million people! However, as frustrating and uncomfortable as IBS can be, it doesn't have to stop you or your loved ones from living their lives to the fullest. Combined with your GP, dietician, and therapist, there are a few IBS-friendly foods that you can start incorporating into your daily routine and diet for natural IBS relief. 10 Best foods for IBS relief Foods that commonly trigger IBS symptoms include high FODMAP, fried, and fatty foods, such as garlic, onions, and highly processed snacks. For consistent relief and prevention of IBS triggers, consider incorporating these top 10 best foods that soothe IBS symptoms. As with any advice, start small and consult your GP or dietician, especially if you are taking special medications. 1. Ginger What it does: Calms nausea, aids digestion, and has anti-inflammatory properties Calms nausea, aids digestion, and has anti-inflammatory properties How to use it: Best used in curries, stir-fries, soups, and stews, or drink as a tea 2. Oats What it does: Provides your body with soluble fibre and helps regulate bowel movements Provides your body with soluble fibre and helps regulate bowel movements How to use it: Great in smoothies, for your morning porridge as hot oats or as overnight cold oats 3. Peppermint What it does: It's a natural anti-spasmodic, so it can ease cramping and bloating It's a natural anti-spasmodic, so it can ease cramping and bloating How to use it: Eat fresh in smoothies, salads, sandwiches, or as a garnish, or add to cooked veggies (like peas), or in soups and stews; or drink as a refreshing tea 4. Banana What it does: Provides your body with potassium (eases cramps) and fibre (helps regulate bowel movements) Provides your body with potassium (eases cramps) and fibre (helps regulate bowel movements) How to use it: Eat as is, add to smoothies, or make a delicious banana bread 5. Chia seeds What it does: Provides soluble fibre that helps ease and regulate bowel movements (eat in moderation) Provides soluble fibre that helps ease and regulate bowel movements (eat in moderation) How to use it: Add to smoothies, as a refreshing drink, or make chia pudding 6. Firm tofu What it does: It's a great source of lean protein that's easily digested, and is low in fermentable carbohydrates It's a great source of lean protein that's easily digested, and is low in fermentable carbohydrates How to use it: Use as an animal protein substitute, or use in stews, stir-fries and curries 7. Leafy greens What it does: Provides your body with loads of nutrients like Vitamins A, C and K, iron, and fibre; and doesn't cause fermentation in your gut Provides your body with loads of nutrients like Vitamins A, C and K, iron, and fibre; and doesn't cause fermentation in your gut How to use it: Eat raw in salads and smoothies, or gently fry, add to soups, stews, stir-fries, and curries 8. Lactose-free yoghurt What it does: Provides your body with important nutrients like calcium and protein, without the bloating effects of lactose (a natural sugar found in dairy that many people can't digest) Provides your body with important nutrients like calcium and protein, without the bloating effects of lactose (a natural sugar found in dairy that many people can't digest) How to use it: Eat as is for breakfast, or with fresh fruit, use in smoothies or lassi, or as a base for sauces in dips, pastas, stews, and curries 9. Kimchi What it does: Fermented foods like kimchi are rich in probiotics that help maintain or reset your gut flora and aid with digestion Fermented foods like kimchi are rich in probiotics that help maintain or reset your gut flora and aid with digestion How to use it: Eat as is as a side, or use it in dishes like soups, stews, and pancakes 10. Quinoa What it does: Quinoa is gluten-free and a low FODMAP food, providing your body with protein and fibre Quinoa is gluten-free and a low FODMAP food, providing your body with protein and fibre How to use it: As a substitute for starches and other carbohydrates like pasta and rice, or used in salads Trust your gut Everyone's gut is different and can react to the same foods with totally different symptoms. However, IBS is a manageable chronic condition that takes some trial and error to get right. Consult with your GP or dietitian before making any drastic changes to your diet. Remember to stay hydrated and eat in moderation. The post Gut feeling: The 10 best foods to soothe IBS symptoms naturally appeared first on Food & Home Magazine.
Times
25-04-2025
- Health
- Times
Can't be bothered to cook from fresh? Try a posh meal delivery
What's the ultimate luxury when you're time poor? Fast food. Not the unhealthy kind. Signing up to one of these premium meals on wheels is like having your own virtual private chef who uses the best quality ingredients to cook three meals a day — plus snacks — that are tailored to your health goals, whether that's high protein or low carb. They are then packed up and sent straight to your door daily or weekly, so all you need to do is heat them up and grab a fork. Omni Wellness was founded by London's hottest power trio, personal trainer Josh Davies, celebrity Pilates personal trainer Aimee Victoria Long and nutritionist Lucy Raetz-O'Connell. Their premium meal delivery service is for people who want nourishing meals that will support their fitness aims. Starting from £30 a day for two meals and a snack, customers can request bespoke meals (tailored to your own goals, from weight loss to muscle building) which are delivered fresh. And we're not talking about carrot sticks or yoghurt pots. Think hearty salads packed with protein, vegetables and yes, plenty of carbs, as well as chunky protein balls that keep you full and stop you snacking. Field Doctor's nourishing frozen meals are for people who have specific dietary requirements but don't want to miss out on healthy food that actually tastes good — several of the dishes I tried such as the smoky chipotle meatballs, have won Great Taste Awards. With recipes planned by dieticians and experts in health conditions such as polycystic ovary syndrome to the menopause, there are options for everyone — for those following a gluten-free diet, for example, or who want IBS-friendly food. Start your order by providing details of health problems, goals or allergies, and choose from the dozens of meals, which are cooked in Field Doctor's Somerset kitchen and delivered on a day of your choice between Tuesday and Saturday. Created by nutritionists, packed with fibre and with each weekly plan containing over 100 plant varieties, Kurami is for wellness warriors. There are three meal plans — or 'meal paths' — to choose from: Nourish (1,400 calories a day), Signature (1,600 calories) and Signature Plus (2,000 calories) though you can also personalise your own meal plan. I went for Nourish, which was delivered fresh each morning. My box contained a mix of light snacks like a beetroot dip and crudites and heartier meals like the tempeh and cous cous bowl. I loved the grilled chicken salad too, although there were some things like the 'golden chai moon mylk' that were a bit too Goop-y for my taste. If you're after cosy comfort food but rarely have the time to actually do any cooking, then FieldGoods's range of award-winning luxury ready meals are good to have in the fridge. I've tried their beef lasagne, aubergine parmigiana, fish pies and ragus which come in portions for one (from £7.50) or two (from £12) and arrive next day delivery via DPD. The team at FieldGoods work with some of Britain's top suppliers to source good quality produce including grass-fed, native breed cattle from small farms in Yorkshire, free-range chicken and pork from the renowned Swaledale butchers (also Yorkshire) and carefully sourced, less ubiquitous species of fish from the North Sea and North Atlantic. Foodhak (the second part stands for healthy Asian kitchen) was founded by the entrepreneur Sakshi Mittal. From Keralan curry to spicy chickpea stew, all of the delicious curry dishes (which start at £7.99 for one portion and arrive in microwavable pouches) are packed with the superfoods that Mittal grew up eating. These help to support immune and gut health, as well as being dairy free, gluten free and vegan. Her healthy chocolate chip cookies are not only irresistible but packed with ashwagandha, a plant that is said to have various health benefits.
