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PCOS (Polycystic Ovary Syndrome) is a condition that causes hormonal imbalances in women. It causes the body to release more male hormones, leading to irregular periods and difficulty in conceiving. It can also cause issues like excessive facial and body hair growth. Moreover, it can cause serious health complications such as diabetes and heart diseases. To tackle these issues, a patient can incorporate a PCOS diet plan into her daily routine.
To combat Inflammatory Bowel Disease, you must follow a healthy diet that contains all the necessary nutrients to boost immunity. Here is a list of anti-inflammatory foods you must include in your diet.
Green vegetables are an essential member of every Indian household. Vegetables like spinach, cabbage, broccoli, and cauliflower contain nutrients like fibre, Vitamin K and Folate. Green vegetables also have antioxidant, which helps your body lower inflammatory reactions.
However, high-fibre vegetables can be problematic for IBD patients. One must avoid eating raw vegetables during a flare as it further irritates one's guts. Instead, patients should consume cooked vegetables and foods containing soluble fibres. They should also make sure to avoid eating vegetables and fruits with intact seeds and skin.
Ordinary oil, which contains harmful fats, often triggers the burning or redness of inflammatory disorders. Therefore, replacing standard oil from your regular diet with olive oil is advisable.
Olive oil is an excellent source of healthy fats and antioxidants, which help prevent burns and redness in the stomach and intestines. However, olive oil is more than just an anti-inflammatory food.
Unlike regular oil, olive oil helps manage heart disease and cholesterol. In addition, fats in olive oil do not settle in your arteries and, thus, reduce the chances of cardiac arrest.
Omega 3 fatty acids, DHA, EPA and proteins are essential nutrients to boost your immunity. Therefore, fatty fish rich in these nutrients must be included in your diet for Inflammatory Bowel Disease.
Fatty acids help build up your body's metabolism and improve your immunity. In addition, anti-inflammatory compounds like proteins and resolvins in these fishes act as agents to lower inflammation in the intestines and stomach.
Tilapia, Salmon, Mackerel, Cod and Tuna are a few fatty fishes that you must add to your diet to manage Inflammatory Bowel Disease.
Foods like white pasta, rice, white bread, and potatoes are rich in starch and fibre. People suffering from Inflammatory Bowel Disease can replace whole grain meals with these white foods.
You can consume such foods after boiling, grilling and steaming them as a part of your diet for Inflammatory Bowel Disease. When symptoms of IBD flare up, shifting to a white food diet allows you to manage these symptoms.
Your body can easily tolerate foods like mashed potatoes, white rice, and white bread as they digest easily without triggering your IBD.
Apple sauce has low insoluble fibre and acts as the best anti-inflammatory food after an Inflammatory Bowel Disease flare-up.
Rich in soluble fibre, apple sauce is an excellent example of roughage that helps your abdomen release toxic wastes. Apple sauce is also rich in vitamin C and potassium, which boosts your immunity and lowers the chances of inflammatory disorders.
Probiotic foods like yoghurt, kimchi, kefir, miso and kombucha should be a part of the best diet for Inflammatory Bowel Disease. These food sources contain ‘good bacteria’ that can help to recover the bacterial population residing in your digestive tract.
Yoghurt help cool your digestive tract and eliminates chances for flare-ups of Inflammatory Bowel Disease.
However, if you are lactose intolerant, opt for soy yoghurt or lactose-free curd to treat IBD.
Green tea is rich in antioxidants that benefit your body's metabolism and detoxify your body from harmful toxins.
Polyphenols present in green tea lowers intestinal inflammation while assisting you in losing weight. It has also shown some effects in keeping nerve diseases like Alzheimer's at bay.
Sipping green tea regularly with honey (for those with a sweet tooth) is a healthy habit for patients with IBD. Green tea helps you to boost immunity, improve metabolism and control obesity most effectively.
Blueberries, raspberries, apples, oranges and pomegranates are rich in antioxidants, vitamin C and potassium. Consuming such fruits daily builds up your immunity and reduces IBD disorders.
However, while planning your diet for Inflammatory Bowel Disease, ensure to add fruits of a particular season. For example, fruits like oranges are more effective when consumed in winter, not summer.
To avoid consuming fruits in their raw form, prepare smoothies, shakes or juice. Also, avoid consuming chopped fruit left open for a long time, as they are hazardous to health.
Let's face it! Eating the best foods for Inflammatory Bowel Disease will not do you any good unless you sacrifice junk foods. In addition, frequent and unmonitored consumption of some hazardous foods triggers IBD flare-ups while weakening your immunity.
Therefore, you must let go of these harmful foods for the most effective results.
If you are lactose intolerant, you must avoid all dairy products. Consuming them, even in the smallest quantity, can trigger inflammatory burning or redness reactions in the stomach or intestines.
You may choose soy, almond, or rice milk as alternatives to dairy products. However, you can consume dairy products in moderation if you have Inflammatory Bowel Disease when you are not experiencing its symptoms.
IBD patients must avoid frozen desserts, deep-fried snacks, packaged chips, packaged snacks and other processed food like burgers and pizza. These are usually cooked with plant fats or dalda, which do not digest quickly and worsen the stomach irritations of an IBD patient.
Secondly, fresh meat or vegetables are often not used to prepare processed foods like burgers. These can cause food poisoning and also trigger peptic ulcers.
If you consume them frequently, you can be easily prone to obesity, cardiac diseases, and even cancer.
Cold drinks, soda, and other soft drinks have a high content of carbonated sugar and added flavours. These contain sweeteners like sorbitol, maltitol and xylitol, which are difficult for IBD patients to digest, causing bloating and diarrhoea.
If you notice the symptoms of Inflammatory Bowel Disease, lower your soda and cold drink consumption. Also, avoid soda and fruit juices from roadside stalls to stay safe from waterborne diseases.
Too much coffee, tea or alcohol can trigger peptic ulcers and symptoms of Inflammatory Bowel Disease. Such drinks increase the motion of the GI tract, worsening the diarrhoea that comes with IBD. Therefore, you need to monitor your caffeine intake if you have IBD.
However, if coffee is your fuel to begin your day, go for different caffeinated substitutes that do not trigger IBD.
Avoiding hot and spicy food is difficult when cooking Indian food. However, spicy foods are general triggers of inflammatory bowel disorder. As a result, most people complain of stomach and abdominal burns after a spicy meal.
Therefore, even if extreme spicy food attracts you, lower your intake of these food items while following an anti-inflammatory diet.
For people who do not have IBD, avoiding extreme spicy food from your diet is better to prevent such instances.
Before you start selecting a diet for Inflammatory Bowel Disease, you should consider doing the following things:
If you are following a diet plan to help yourself with your IBS, then below are certain key points that you should remember:
To prevent Inflammatory Bowel Disease episodes, take a diary and note the food and activities that trigger these burning sensations. Doing so would be easy to avoid IBD agents as you go about your daily routine. In addition, to improve your immunity and manage IBD symptoms, consider following the above suggestions for foods to eat and avoid in an Inflammatory Bowel Disease diet.
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