Manage gut issues / IBS

Remedies, Diet Tips, Daily Practices

Night Remedies & Morning Cleanses
  • Salt water + lemon juice + apple cider vinegar at night to flush colon
  • Warm lemon water in the morning for smoother bowel movement
  • RDA fiber: 22–34g/day for adults
High-Fiber Breakfast Options
  • Strawberries, apples, bananas aid in morning elimination
  • Avocados: Add 9g fiber per serving, great for gut diversity
  • Beetroot: Rich in fiber, betaine, promotes bile & acid production
  • Chia seeds: 27g/100g fiber, absorb water 15x their weight
Gut-Healing Foods & Spices
  • Bananas (esp. green): resistant starch, prebiotic, regulate bowel
  • Fennel seeds: Anethole, limonene, reduce gas & bloating
  • Ginger tea: Polyphenols, flavonoids, reduce cramps & indigestion
  • Garlic: Prebiotic, boosts Bifidobacteria
  • Ghee: Soothes IBS, nourishes intestinal lining
Foods for Gut Flora & Immunity
  • Greek yogurt: Rich in protein, gentle on gut
  • Buttermilk: Lactic acid bacteria, helpful in IBS
  • Fermented foods: Not all, but many are probiotic
  • Mushrooms: Beta-glucans feed gut bacteria
  • Fatty fish: Omega-3s reduce inflammation in gut
Fiber Types & Digestion
  • Soluble fiber (beans, oats, fruits): Soothes gut, helps IBS
  • Insoluble fiber (whole grains, vegetables): Adds bulk to stool
  • Green leafy vegetables: Soften stool, absorb water
Enzymes, Probiotics & Supplements
  • Digestive enzymes: Aid food breakdown, reduce cramps, diarrhea
  • Probiotics: Maintain balance of gut flora, reduce bad breath
  • Signs of poor digestion: Acne, flaky skin, bloating, nutrient loss
Lifestyle Triggers & IBS Management
  • Low-FODMAP diet: Reduces symptoms in IBS and GI issues
  • Spicy food: Causes inflammation, acid reflux, diarrhea
  • Stress, lack of sleep, medications = poor digestion
  • Gluten, dairy, excess sugar may trigger flare-ups
Lifestyle Tips for Better Digestion
  • Intermittent fasting: Supports gut flora, tissue healing
  • Yoga asanas: Help regulate bowel movement
  • Exercise & protein: Correlate with GI function
  • Good digestion = good appetite, clear skin, daily elimination
Sample Meal Ideas (Low FODMAP + Gut Healing)
  • Muesli with oats, figs, nuts, chia in almond milk
  • Egg muffins, paneer egg bhurji wrap, quinoa-tofu bowl
  • Baked sweet potato, quinoa salad, Greek yogurt parfait
  • Tofu/protein burger with beetroot, slaw, hummus

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