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the following foods – cauliflower, sprouts (yes<br />
even at Christmas), onions, garlic, chewing<br />
gum and diet drinks. For constipation<br />
sufferers, ensure you have enough fluid and<br />
eat enough fruit and vegetables.”<br />
In terms of lifestyle, Dr Smale advises<br />
adequate sleep and regular exercise – at least<br />
150 minutes of vigorous exercise a week,<br />
such as brisk walking.<br />
Additional advice from The IBS Network<br />
includes: reducing the consumption of highfat,<br />
processed and reheated foods such as<br />
chocolate, butter, cream, cheese, fried foods, cakes, pizza<br />
and burgers; limiting high fibre food such as wholemeal<br />
bread, whole-wheat cereals, brown rice and pasta; and<br />
limiting fruit to three portions a day.<br />
The festive season approaches so how can IBS sufferers<br />
ensure they can enjoy Christmas dinner and reduce<br />
the risk of an IBS flare up? Dr Smale says “Take things in<br />
moderation. Have a drink, followed by an alcohol-free<br />
drink. Similarly with coffee – have a caffeinated one<br />
followed by a decaff. Be mindful. When you’re having<br />
your meal, stop when you feel full.”<br />
The IBS Network suggests identifying your triggers<br />
(foods that lead to a flare up), choosing food and alcohol<br />
carefully, managing stress levels over Christmas and<br />
exercising.<br />
With some careful forward planning you will really be<br />
able to enjoy Christmas mealtimes. Happy Christmas!<br />
For Further Information<br />
www.baldoandmason.com<br />
www.theibsnetwork.org<br />
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