Eat Yourself Healthy by Megan Rossi

Author:Megan Rossi
Language: eng
Format: epub
ISBN: 9780241984543
Publisher: Penguin Books Ltd
Published: 2019-08-22T16:00:00+00:00

Flaxseed

In terms of food sources, there is some evidence for flaxseed in constipation-predominant IBS (IBS-C). If you want to give it a go, I recommend that you start with half a tablespoon a day (6g) and gradually increase up to 2 tablespoons a day over four weeks, as needed and tolerated. Sprinkle some on your breakfast, yoghurt, salads or soups. Be sure to include an extra 150ml fluid/1 tbsp of flaxseeds. Check out the high-flaxseed crackers on page 245.

Peppermint oil

Unlike many other herbal supplements, the benefits of peppermint oil in IBS have been rigorously studied and are backed by quality science (and a heap of anecdotes from my patients, too). Peppermint oil is an anti-spasmodic, which means it works by relaxing a tense intestine, something that’s common in IBS. As a result, peppermint oil has been shown to significantly reduce tummy pain. It may also help relieve tummy bloating and excess wind by supporting more efficient gas transport.

What about peppermint tea? The studies showing the benefits of peppermint oil have only used coated peppermint-oil capsules. Why does the coating matter? It stops the oil being digested in the stomach, ensuring it make its way into the small intestine, where the peppermint works its magic. That’s not to say that drinking peppermint tea is pointless: if you find it helps, then do what works for you.

The practical stuff

If you’re interested in giving peppermint oil a try, studies recommend taking one capsule (providing 0.2ml or 180–225mg of peppermint oil) up to three times a day, thirty minutes to an hour before a meal. It’s generally best to take on an empty stomach and away from antacids. Most studies have used specific peppermint-oil products (Colpermin or Mintoil), which are widely available from health stores or online. In terms of safety (because anything in a high dose is always worth checking), peppermint capsules have been shown to be well tolerated, but long-term studies have not been done. Given this, you might like to consider tapering down after four weeks, and anything beyond two months is worth discussing with your healthcare team.

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