Irritable Bowel Syndrome & Almonds
Irritable bowel syndrome (IBS) is the most common gastrointestinal complaint among American adults with diagnosis often made after ruling out other gastric pathologies. There is no single cause or single cure and because of this, IBS sufferers must make cautious and varied adjustments, especially regarding diet, to alleviate individual symptoms as much as possible. Studies show increasing dietary intake of soluble fiber, such as almonds, lessens IBS symptoms in some. However, almonds also contain sulfur which may aggravate symptoms in others.-
Symptoms
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IBS does not cause obvious changes in bowel structure or serious complications, but can significantly restrict lifestyle because of the unpredictability of the bowels. Symptoms vary from person to person and may even contradict or change, but general signs include abdominal pain and spasms, bloating, gas and abnormal bowel movements. Frequent diarrhea, frequent constipation, or diarrhea alternating with constipation is common.
Triggers
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The exact cause of IBS is unknown, but symptoms may result from abnormal signaling between the GI tract, nervous system and brain. Some of the factors that influence IBS symptoms are stress, infection, hormonal imbalances and food sensitivities which are found in half to two-thirds of the people with IBS. Common trigger foods are wheat, dairy products, coffee and sugar; however, food per se does not cause IBS.
Bowel Transit
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IBS is a disorder of the lower intestinal tract which includes the colon. A good indicator of colon health is bowel transit time--how long it takes food to exit the body starting from the time it's swallowed. Transit time can be calculated by eating 3 to 4 whole beets, noting the time they were swallowed, and the time of bowel movement which will present with garnet red stool. Optimal transit time is 12 to 24 hours. Transit times greater than 24 hours indicate waste sitting in the colon too long where toxins can be reabsorbed into the body.
Almonds Alleviating IBS
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Those with constipation-predominant IBS are often advised to include more soluble fiber in their diet to optimize bowel transit time. Among tree nuts, almonds have the highest fiber content when compared gram for gram, and studies have shown almond oil also improves bowel transit.
Almonds Aggravating IBS
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Almonds contain the sulfur amino acids methionine and cysteine. When bacteria in the gut come in contact with these amino acids, a by-product is hydrogen sulfide gas, responsible for odor. The quantity and types of gases produced in the colon depends on the bacteria present, and each person has a unique intestinal flora. Because of this, foods that cause gas in one person may not cause gas in another. To control gas, simply avoid the offending food.
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