How to Manage IBS Gut Health During the Holidays: Traditional Chinese Medicine Tips

Are you prepared for the upcoming holidays? The refrigerators are likely stocked with festive food and treats.

On the topic of food, we've observed that many patients come back after the holidays seeking relief for indigestion. For those who have visited us recently, we recommended Shan Zha, a sour-tasting TCM herb that aids digestion. Today, we want to focus on how to protect an IBS gut during this season.

Understanding the Gut-Brain Axis in IBS Management

The gut-brain axis is an intriguing communication network linking the digestive system to the brain. This connection impacts how stress and emotions influence IBS symptoms. Research indicates that approximately 60-70% of IBS patients identify stress as a significant trigger for their symptoms. Factors such as travel plans, dietary changes, or emotional family events can activate the stress response, increasing stress levels. These can exacerbate IBS symptoms, resulting in episodes of diarrhea, constipation, or both.

Holiday Foods to Monitor for Those with IBS

Sweets like peppermint candy canes, chocolate, and caffeine-infused desserts can provoke acid reflux. While fruit is a healthier option, those with reflux should steer clear of high-acid fruits such as grapefruit, lemon, oranges, and pineapples. Fatty foods like roasted meat, gravy, and eggnog can slow digestion and relax the esophagus, causing stomach acid to flow back up. Spicy and acidic foods, including tomato sauce, hot peppers, and citrus fruits, can irritate the esophagus and cause heartburn. Soft cheese contains more lactose than hard cheese, making it harder to digest. Additionally, alcohol can cause stomach acid to rise because it relaxes the lower esophageal sphincter.Furthermore, eliminating common irritants such as dairy, gluten, and excess sugar can greatly decrease inflammation. Research has shown that people who removed these foods from their diets experienced symptom relief in approximately 70% of cases. Paying attention to how your body responds can help you adjust your diet during the holiday to enhance gut health.

Acupuncture for IBS Stress Management

some suggest that acupuncture could still benefit certain individuals with IBS. Acupuncture might function by activating electromagnetic signals in the body, which promote the release of pain-relieving chemicals or initiate the body's natural healing processes.

Multiple controlled trials have concluded that acupuncture is effective in treating IBS symptoms. The studies showed that this practice helped relieve symptoms like abdominal pain, bloating, and the feeling of incomplete bowel movements.

A 2020 study compared acupuncture to traditional medications like polyethylene glycol 4000 and pinaverium bromide, concluding that acupuncture was more effective in treating IBS symptoms than these medicines.

Nutritional Recommendations in Chinese Medicine for IBS

Traditional Chinese Medicine (TCM) holds that Irritable Bowel Syndrome (IBS) results from an imbalance between the liver and spleen. The liver's role is to maintain the flow of qi, or energy, and it is linked to emotions. When the liver experiences stress, its qi becomes stagnant and inhibits the spleen, which is central to digestion.

Diet plays a vital role in controlling IBS symptoms. Traditional Chinese Medicine often advises eating warm, easily digestible foods to strengthen the spleen and facilitate the movement of liver qi. We recommend these two types of congee and soup to protect your gut during the holidays.

Chinese Style Rice Congee

Ingredients

• 1 cup jasmine rice or short-grain rice

• 8 cups water or low-sodium chicken broth

• 1 teaspoon salt (adjust to taste)

• Optional toppings:

  • Sliced green onions

  • Shredded chicken or tofu

  • Chopped vegetables (carrots, spinach, or mushrooms)

  • Sesame oil

  • Pickled vegetables

  • Chopped cilantro

  • Soy sauce or tamari

Instructions

1. Rinse the rice under cold water until the water runs clear to remove excess starch.

2. In a large pot, combine the rinsed rice and water or broth. Bring to a boil over high heat.

3. Once boiling, reduce the heat to low and cover the pot. Let it simmer for about 1 to 1.5 hours, stirring occasionally, until the rice has broken down and the congee has a creamy consistency.

4. Add salt and stir well. Adjust the consistency by adding more water or broth if needed.

5. Serve hot in bowls, topped with your choice of optional toppings.

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Winter Warming Root Vegetable Soup

This hearty and nutritious soup is perfect for cold winter days. Packed with root vegetables, it’s not only delicious but also comforting.

Ingredients

• 2 tablespoons olive oil

• 1 large onion, diced

• 2 cloves garlic, minced

• 3 medium carrots, peeled and diced

• 2 medium parsnips, peeled and diced

• 1 medium sweet potato, peeled and diced

• 1 medium turnip, peeled and diced

• 4 cups vegetable broth

• 1 teaspoon dried thyme

• 1 teaspoon dried rosemary

• Salt and pepper to taste

• 1 cup kale or spinach, chopped (optional)

• Fresh parsley for garnish

  
  

Instructions

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing until the onion is translucent.

2. Add the carrots, parsnips, sweet potato, and turnip to the pot. Stir and cook for about 5 minutes.

3. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low and add the thyme, rosemary, salt, and pepper.

4. Cover the pot and let the soup simmer for 25-30 minutes, or until the vegetables are tender.

5. If using, stir in the chopped kale or spinach and cook for an additional 5 minutes until wilted.

6. Using an immersion blender, blend the soup until smooth or leave it chunky, depending on your preference.

7. Serve hot, garnished with fresh parsley.

   
   

Savor your nourishing bowl of wholesome food during the holiday season! See you next year!

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