04Apr
Artificial sweeteners nutrition dietitian
Rowinda DimechAdult, Health

Artificial Sweeteners

Are artificial sweeteners beneficial or harmful to our health?

Are artificial sweeteners really effective in reducing blood sugar levels in diabetics?

If so, at what cost?

 

What are artificial sweeteners?

Artificial sweeteners offer a sweet taste without any calories. There are different types of sweeteners such as saccharin, acesulfame, aspartame, noetame and sucralose which are approved for consumption by the U.S. Food and Drug Administration (FDA). In order for the approval of these sweeteners in the food supply chain there has been a comprehensive safety assessments and experiments.

In addition, the American Heart Association (AHA) and American Diabetes Association (ADA) also agreed with the use of artificial sweeteners to replace white sugar. The reason behind this is that since sweeteners do not contain any calories they can reduce overweight, obesity and the risk of metabolic syndrome. Metabolic syndrome refer to a group of metabolic disease such as diabetes, cardiovascular, kidney and liver diseases. But, is there a cost?

Effects on health

It is argued that since sweeteners are calorie free these can be a way of calorie and carbohydrate control. It is known that overweight and obesity is mainly caused by high calorie intake from overeating. Therefore, by adding sweeteners to food instead of sugar they help reduce obesity, diabetes and tooth decay.

On the other hand, there is a positive correlation between sweetener consumption and obesity. Till now there isn’t a reason for this but it could be psychologically. A person consuming sweeteners may think “these are diet biscuits so it’s all right to eat as much as I want.” In fact, I encounter this type of thinking frequently in my profession and usually leads the person eating a whole packet of biscuits. This will result in an enormous amount of calories being ingested at one go and therefore contribute to obesity instead the other way round.

Another drawback of sweeteners is that they are much sweeter in taste than white sugar. Therefore, people who use sweeteners on a regular basis may have changes in their taste buds. They may start to find naturally sweet food such as strawberries, sour meaning unpalatable. This may also suggests that sweeteners may have a tendency to be addictive for an individual too.

 

Sweeteners and health impact

 

Sweeteners are not metabolized by our body like the other foods we eat. It is known that sweeteners are digested by our intestinal bacteria. Therefore, these may have an effect on our gut health. A study shows that individuals who consumes sweeteners on a daily basis have higher body mass index (BMI), blood pressure and blood glucose levels. In addition, people who did not usually consume sweeteners were given 5 mg/Kg/day which resulted in half of them developing poorer glycemic control meaning high blood glucose levels. This type of research is still in the early stages and further research and studies are required for evidence based data.

One of the sweeteners known as aspartame contains phenylalanine. This is an amino acid which must be avoided by people who suffer from Phenylketonuria (PKU). PKU is a rare condition where the amino acid phenylalanine is unable to be metabolized by the body. When aspartame is one of the ingredients it must be labelled ‘contains aspartame (a source of phenylalanine).’ So, it is important that if you suffer from PKU you check all the food labels properly.

Conclusion

As you can see from the information above sweeteners can be both beneficial and harmful to health. If, you have a normal weight I suggest that you don’t consume sweeteners or food containing sweeteners. On the other hand, if you are trying to lose weight I would suggest the use of sweeteners with caution. In other words, the use of sweeteners should be limited as much as possible. When it comes to food there are always plenty of options to choose from so I suggest to choose wisely. I will end this blog by an answer from an obesity and weight-loss specialist at Harvard-affiliated Boston Children’s Hospital. When he was asked about sweeteners his answer was:

“Sugar-containing foods in their natural form, whole fruit, for example, tend to be highly nutritious—nutrient-dense, high in fiber, and low in glycemic load.

On the other hand, refined, concentrated sugar consumed in large amounts rapidly increases blood glucose and insulin levels, increases triglycerides, inflammatory mediators and oxygen radicals, and with them, the risk for diabetes, cardiovascular disease and other chronic illnesses.”

 

21Mar
Rowinda DimechChildren, Diets, Health

Feeding Problems in Children

Is my child having a well balance diet?

Am I giving my child too little or too much food?

Is my child growing well, after all?

 

Unfortunately, there are various feeding problems in children which leads to growth problems such as faltering growth, stunting, under-nutrition, and over-nutrition. These types of growth problems may all lead to malnutrition and health problems. As health professionals, in order to assess growth in children we use growth charts. Children grow at different pace from each other. In fact there are various healthy shapes and sizes among children. Some children of the same age might be tall, short, small and big as it depends on genetic factors, nutrition, level of physical activity, health conditions and the environment.

Growth charts are a standard tool which is used for your child’s checkups. Basically, they show the pattern of your child’s height and weight over time. During a normal checkup a doctor or a dietitian observe the growth pattern in children to check if the child is growing proportionate. When, the growth in children in not proportional it might be an indication of health problems.

Normal growth is when a child continue to grow on the same centile for both weight and height and therefore growth is proportional. So for example if when your child was born his height and weight started on the 50th centile he should continue to grow on that centile. If, your child falls a centile from weight it means that there is faltering growth which leads to underweight and malnutrition. If your child’s weight remains increasing on the same centile and your child’s height stops, this is known as stunting. Stunting also leads to malnutrition. On the other hand, if your child moves up to a centile it means that he is gaining weight which may lead to overweight and obesity.

Nutrition and weight problems

Faltering growth, stunting, overweight, obesity and malnutrition can be caused directly by nutrition. Faltering growth, stunting and malnutrition can be caused by various reasons which includes:

  • Loss of appetite

This can be directly associated with lack of certain vitamins such as iron and zinc deficiency. It can also be caused by constipation which is very common in children. Constipation may be a sign that your child’s diet is lacking in fiber and proper fluids amounts. If, you suspect that this might be the reason for your child’s poor nutrition I encourage you to check with a registered dietitian for a proper food assessment.

 

  • Mental health conditions

Unfortunately, mental health conditions in children are being seen more frequently and also at a younger age. Depression, anxiety and eating disorders are all mental health conditions which affects poor oral intake in children. It is important that if you notice any signs in your child you seek immediate help from your doctor or a healthcare professional.

 

  • Health conditions

There are various gut related conditions in children which may lead to poor oral intake or malabsorption of macro-nutrients. These include coeliac disease, Crohn’s disease, lactose – intolerance, acid-reflux and nausea. Fortunately, all these health conditions can be controlled and improved by nutrition.

 

  • Fussy eaters

Sometimes children may refuse to eat the food presented to them. The reasons for this may be due to sensory, psychological and behavioral issues. If your child is a fussy eater, your child and family requires a healthcare team approach. The healthcare professionals must be appropriately trained and specialized in this area.

 

On the other hand, overeating on a daily basis leads overweight and obesity. Overweight and obesity are risk factors of diabetes, cardiovascular diseases, liver problems, certain types of cancers and mobility problems. Children with mobility problems may not perform so good in physical activities at school. This may lead to a low self-esteem leading to psychological issues and mental health conditions.

As you can see from the information above feeding problems in children are quite a complicated matter. There are various health conditions, psychological, behavioral and environmental issues which could be the cause of feeding problems in your child. If you notice any signs please seek immediately help from your doctor and a registered dietitian.

07Mar
Traditional Kwarezimal Recipe
Rowinda DimechDiets, Health, Recipes

Traditional Kwarezimal Recipe

Would you like a high protein dessert?

And an easy, quick and tasty dessert?

It’s that time of year for a Traditional Kwarezimal recipe!

 

We are always celebrating a religious feast especially in Malta, and this always comes with a traditional sweet food. This time of year we enjoy ourselves with traditional sweets such as Sfinec ta’ San Guzepp (Zeppoli) and kwarezimal. Kwarezimal are high in protein from almonds and offer various vitamins and minerals from the various spices. If, you suffer from diabetes or simply prefer it low in carbs you can use a sweetener instead of white sugar. I hope you enjoy this traditional Kwarezimal recipe!

Ingredients

  • 400g pure ground almonds
  • 350g white sugar
  • 1 tablespoon cocoa powder
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon nutmeg
  • Orange zest
  • Mandarin zest
  • 1 squeezed orange
  • 2 tablespoons orange blossom water
  • 2 tablespoons flour

Method

  • Mix the ground almonds with the sugar, zests, cocoa, spices and orange flower water into a stiff paste.
  • Transfer onto a lightly floured surface and roll into a 6 cm thick roll.
  • Cut into 2 cm slices and roll lightly into a cylinder shape.
  • Place on a lined baking sheet with baking paper and flatten lightly with your fingertips.
  • Mark crisscross with a knife and bake for 10 minutes at 180°c until slightly browned.
  • Allow the kwareżimal to cool down and drizzle with honey and sprinkle with the nuts.

Let me know what you think of this tradition kwarezimal recipe. Leave me your comments below. If, you would like more of these recipe you can order our recipe book. It contains 50 low calorie recipes all with nutritional information inside!

09Feb
Bulimia Nervosa
Rowinda DimechAdult, Children, Diets, Health

Eating Disorders – Bulimia Nervosa

Do you feel out of control around food?

Do you tend to go out of bed to binge during the night?

Do you feel uncomfortable in your body size and lack of self confidence?

 

This month we’ll continue to have a look at Eating disorders. The first blog was on anorexia nervosa and today we shall focus on bulimia nervosa. Eating disorders are affecting a lot of people worldwide. In fact, it’s are on the rise as we are living in an era where everyone became conscience about food and what they are eating. There are three main eating disorders which are anorexia nervosa, bulimia nervosa and binge eating disorders. Bulimia nervosa is especially common among adolescents and women. Boys and men tend to suffer less but unfortunately it is also on the increase.

What is the bulimia nervosa?

Bulimia nervosa is a type of eating disorder, potentially life-threatening if not taken care of. A person suffering from bulimia nervosa has binge eating episodes. A binge is when a person over-eats massive amount of food in a short period of time, usually 1 or 2 hours. Then, fear and anxiety drive the person to restrict his diet in order to prevent weight gain. In addition, a person with bulimia nervosa may resort to self-induced vomiting after eating, perform excessive exercise and use diuretics or laxatives in order to sooth his anxiety.

There are some official diagnostic criteria for bulimia nervosa, in Diagnostic and Statistical Manual of Mental Disorders V (DSM-5). These are as following:

  • Consuming an amount of food that is definitely larger than most people would eat within an 1 hour and usually in hiding
  • A sense of losing control over eating during the binge episode
  • Remittent unbecoming compensatory behaviour in order to prevent weight gain, such as vomiting, laxatives or diuretics, restricting food or excessive exercise
  • Bingeing and purging both occur, averagely, at least once a week in three months’ time period
  • Self-esteem is overly affected by physique

Unfortunately, the cause of eating disorders is still unknown but there is strong evidence that it may be caused by various factors such as family history, personality traits and environmental factors. In fact, it is well known that a person may be more prone to develop bulimia when:

  • Family members are obese or have an eating disorder.
  • Have a perfectionistic personality trait.
  • You have a job or do a sport that emphasizes body size, such as bodybuilding, modelling, ballet, swimming or gymnastics.
  • Continuously dieting or exercising in order to lose weight or change your physique.
  • Have a distorted body image or think that your body should be looking like someone else’s body.

 

Signs and Symptoms

 

Someone who suffer from bulimia nervosa may have appropriate weight for his height and age. Unfortunately, the person may still perceive himself as being too heavy and therefore wants to lose weight. Patients suffering from bulimia often display the following symptoms:

 

  • Being obsessed with body shape and weight
  • Bingeing and feeling a lack of control or inability to stop eating
  • Compulsively and excessive exercising
  • Using laxatives or diuretics
  • Self induced vomit after eating
  • Restricting calories, fasting or avoiding certain foods for periods of time

Treatment should be comprehensive and include several types of therapy. The most effective way to treat bulimia is to get a team approach which includes a doctor specialized in mental health, registered dietitian and even your relatives. There are several treatment options which are recommended which are psychotherapy, medications such as fluoxetine and nutritional management.

 

Nutrition management

 

Individuals suffering from bulimia nervosa have the tendency to be rigid, controlling, obsessive-compulsive, impulsive and extreme perfectionist. By extension they should be discouraged from sticking to rigid meal plans and rigorous exercise routines. It should be emphasized to make the meals regular and maintain satiety throughout the day to stop binging. This can be accomplished through composing a healthy, well-balanced and flexible eating plan.

Many patients may request weight-reduction meal plan, which is not recommended as further restrictions may be triggering the disease. It can contribute to the onset of binge-purge cycle. Diet should consist of breakfast, 2 main courses and 2 – 3 snacks throughout the day. The meal plan should have clear and planned structure. Patients should be thought to eat their meals regardless of feeling hunger and not to skip the meals.

 

Eating disorders such as bulimia nervosa are serious conditions which should be dealt holistically in a professional way from specialised healthcare professionals in this topic. If you think you might have this condition seek professional help immediately. If, you are concerned about your child or a friend that might be suffering from bulimia nervosa encourage them to seek help.

19Jan
Breakfast cereal cinnamon flavor
Rowinda DimechDiets, Health, Nutritonist, Recipes

Breakfast cereal cinnamon flavor

Are you looking for some quick breakfast idea?

Do you think that healthy and well-balanced breakfasts are time-consuming?

 

written by Ms Weronika Kordjaka, updated by Ms Rowinda Dimech

 

To start with and answer the above question ‘not anything alike’! This recipe is full of fiber for optimum intestinal function, vitamins and minerals to help you boost your energy when you wake up. So here, is a recipe for super healthy, quick and drool worthy breakfast!

 

Ingredients:

  • 50 g old-fashioned rolled oats
  • 1 cup of milk
  • 1 medium apple
  • 1 tablespoon of peanut butter
  • 1 tablespoon of ground cinnamon

 

Method:

  1. Prepare saucepan. Combine milk and oats, than bring to a boil.
  2. Simmer uncovered for about 5 minutes until thickened and remove from heat.
  3. Transfer porridge into bowl.
  4. Peel the apple and chop into slices, add to bowl.
  5. Garnish with peanut butter and sprinkle with cinnamon.

Oatmeal may sound a bit boring, but trust me there are thousands of ways to prepare it! You may add different kind of fruits, nuts, sesame or honey for more sweetness. You can also prepare bake oatmeal, especially when you are dieting and experience strong sweet cravings. This recipe will help you feel full and satisfied, so you don’t have to be worried about being ‘forced’ to buy junk food on your way to work. Let me know what you think of this healthy breakfast. Leave me your comments below. If, you would like more of these recipe you can order our recipe book. It contains 50 low calorie recipes all with nutritional information 🙂

07Jan
Anorexia Nervosa dietitian nutritionist Malta
Rowinda DimechAdult, Children, Diets, Health

Eating Disorders – Anorexia Nervosa

Are you or your child experiencing intense fear near food?

Has eating become stressful?

Is diet hindering you from going out to meals with your friends or loved ones?

 

If, you answered one of these questions, yes, I encourage you to read this blog. This blog is dedicated to all those women and adolescents who are suffering in silence due to an eating disorder. This subject has become very special for me after 3 years working with clients suffering from this illness.

 

What are eating disorders?

Eating disorders are serious mental health illness associated with a person’s eating behaviors. This involves obsessive thinking about weight and food. This obsessive thinking may lead to the most common types of eating disorders which are anorexia nervosa, bulimia nervosa and binge eating disorders.

These conditions can have consequences such as medical issues, anxiety, depression, suicidal thoughts, growth and development problems in children. It is known that every 62 minutes a person dies from an eating disorder.

 

What is anorexia nervosa?

Anorexia nervosa is a type of eating disorder. It’s characterized by an intense fear of gaining weight and distorted perception of body image. People suffering from anorexia nervosa try to maintain their weight at the lowest possible point, by reducing food intake and/or exercising a lot. These actions contribute to a starvation mode in the body which can lead to serious medical conditions, as mentioned above.

According to the diagnostic criteria from Diagnostic and Statistical Manual of Mental Disorders (DSM-V) are as follows:

  1. Restriction of energy intake relative to requirement, leading to a significantly low body weight
  2. Fear of gaining weight, becoming fat or persistent behaviour that interferes with weight gain, despite significant low weight.
  3. Disturbance in a way in which a person perceive his body weight and shape or persistent lack of recognition of the current low body weight.

 

What is the cause of anorexia nervosa?

 

The exact cause of anorexia is not known. People diagnosed with anorexia may have a bad body image and have the drive to be focused on being, ‘perfect’. They may also have the tendency to look for ways to control their lives. Unfortunately, the onset of anorexia is a combination of biology, psychology and environment aspects.

Even though it’s not yet clear which genes are responsible, there may be genetic sequences in the DNA that make some people more prone to develop anorexia nervosa. Many individuals may have a genetic tendency toward perfectionism, sensitivity and perseverance which are all features associated with this illness. On the other hand, some patients diagnosed with anorexia may have obsessive-compulsive personality features which helps to stick with such strict and restrictive diets and deny eating despite the feeling of hunger. Unfortunately, the environment also plays a role. Nowadays there is the trend to emphasize and promote thinness. Triumph and self-esteem are often equated with being thin. False body images from media like television or print media can significantly influence young people, especially teenage girls and promote the desire for thinness.

 

Symptoms and signs

 

The primary sign is apparent weight loss or very low body weight. It should be emphasized that not everyone will demonstrate the same symptoms. Appropriate early diagnosis and immediate treatment increase the chance of a positive outcome as severe malnutrition may lead to numerous physical signs and symptoms such as the following:

 

  • Extreme weight loss
  • Noticeable thinness
  • Cold intolerance
  • Low body temperature with cold limbs
  • Irregular heart rhythm
  • Fragile hair and nails
  • Amenorrhea
  • Abdominal pain and constipation
  • Dizziness or fatigue
  • Facial hair

 

Tips for anorexia nervosa

As a registered dietitian working with clients suffering from anorexia nervosa and specializing in mental health, I have a few tips that you or your child can try. Here we go:

  • Set a structured meal plan throughout the day
  • Plan your meals ahead
  • Think quality instead of quantity
  •  No food discrimination
  • Keep a food diary

If you are a parent or know someone with anorexia nervosa you can still help him out. Let’s see the do’s and don’ts.

DOs

  • Do speak and ask the person how they are feeling
  • Do encourage them to seek help from a doctor
  • Do be available for them

DON’Ts

  • Don’t discuss the subject  of food and eating around that person
  • Don’t mention anything about the way they look – not positive neither negative
  • Don’t try to insult and shame the person for his/her new eating habits

 

Anorexia nervosa is quite a challenging illness and requires professional help. If you think that you might be suffering from this illness seek help immediately. On the other hand, if you notice that your own child or friend is suffering from this disorder speak to them immediately and offer help. The early, the better. If you have any queries please contact us.

21Dec
Christmas cookies recipe dietitian nutritionist Malta
Rowinda DimechDiets, Nutritonist, Recipes

Christmas cookies

Christmas is here…my favorite time of year (apart from the 3 months of summer). I’ve prepared this month’s recipe related to this wonderful period of time – Christmas cookies. During this time of year everybody over eats so I hope you enjoy this recipe. I promise that these cookies are delicious…let me know your opinion about their taste in the comments below 🙂

Ingredients

  • 450g Flour
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 250g Margarine
  • 300g White sugar
  • 2 eggs
  • 2 teaspoons vanilla extract

 

Method

  • Sift the flour in a large bowl.
  • Add the baking powder and salt in the bowl and mix.
  • Add the margarine and sugar to the mixture and mix until the mixture becomes light and fluffy.
  • Add the eggs one at a time and mix until smooth.
  • Add the vanilla and leave the dough to chill for 2 hours.
  • Preheat the oven at 200 degrees Celsius and grease the cookie sheets.
  • Roll out the chilled dough and cut out the Christmas shapes using a cookie cutter.
  • Bake for 6 – 8 minutes in the preheated oven until the edges are barely brown.
  • Sprinkle some icing sugar on top for garnish.

 

I wish you a Happy Christmas and a Happy New Year from the bottom of my heart. May 2022 be a better year for all of us (without COVID) full of love, laughter and joy! This is my last blog for this year and I suggest that you subscribe to this website so that you won’t miss out great content prepared for you next year 🙂

15Dec
Inflammatory bowel disease IBD
Rowinda DimechAdult, Children, Diets, Health

Inflammatory Bowel Disease

Do you feel bloating and gastro intestinal discomfort? 

Does your diet affect these symptoms?

Do you suffer from an intestinal disorders?

 

Intestinal disorders

Intestinal disorders are becoming more common worldwide such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) both in adults and children. The most common factors which may affect these conditions are stress, viral infections, alcohol consumption and poor diet. IBS might be mixed with inflammatory bowel disease, IBD, as they show quite the same type of symptoms. It is important to note that IBS is different from IBD as IBD includes chronic diseases such as Chron’s and Ulcerative Colitis.

 

What is Inflammatory bowel disease?

IBD refers to a group of bowel diseases mainly Crohn’s disease and Ulcerative colitis that cause inflammation in the various areas of the digestive tract. The cause of IBD remains unknown. It is believed that diet and stress aggravate the symptoms but are not the cause therefore it is more likely that genetics and malfunctioning of the immune system is the cause of IBD.

Crohn’s Disease

Crohn’s disease causes inflammation of the digestive tract which can be from the mouth to the anus. Usually, the inflammation part appears in patches next to other healthy tissues. This leads to various symptoms including abdominal pain, diarrhea, fatigue, reduced appetite, weight loss, malnutrition and blood in your stools according to where the inflammatory patch is in your digestive tract. Other signs and symptoms which are not so common are inflammation of the skin, eyes and joints, kidney stones, anemia, and delayed growth and sexual development in children. Crohn’s symptoms also overlaps with diverticulitis. It is also believed that Crohn’s is a secondary reaction of diverticulitis, although more research is still needed.

Ulcerative Colitis (UC)

On the other hand, UC contributes to ulcer formation in the tissues of your digestive tract mainly the large intestines, rectum, and anus. In UC the damaged areas are continuous so if the inflammation starts in the large intestine it continues till the anus. The symptoms are quite similar to Crohn’s disease. These include abdominal pain, fatigue, diarrhea, blood in stools and weight loss. Symptoms usually develop over time and sometimes can be life- threatening.

Inflammatory bowel disease complications

IBD can lead to severe consequences such as malnutrition, colon cancer and blood clots if left untreated and can become life-threatening. Unfortunately, there is no cure for IBD but current medication such as corticosteroids along with diet changes can greatly reduce the symptoms of the disease. Severe IBD may require surgical procedures to remove the damaged parts of the gastrointestinal tract. There are different surgical procedures for Crohn’s and Ulcerative colitis since they affect different parts of the gastrointestinal tract.

IBD may take a long time to diagnose. It can be diagnosed by using a combination of procedures such as endoscopy for Crohn’s and colonoscopy for Ulcerative colitis. Your doctor may also check your stool samples in order to make sure that it is not caused by an infection. In such cases, antibiotics may be prescribed. In addition, probiotics may also be recommended as they can improve symptoms although there is no concrete evidence about this till now.

Appropriate diet

Fortunately, both Crohn’s and Ulcerative Colitis can be improved by adopting the right type of diet. There are various diets which are recommended such as low FODMAP diet, Plant based diet, High fiber diet, Low residue diet, lactose- free diet and gluten-free diet. The recommended diet would be chosen based on the symptoms being experienced by the individual.

As you can see from this blog and other blogs on gastroenterology, there are various intestinal disorders. It is important that if you or your child suspects of any intestinal disorders you contact your doctor and a registered dietitian. In all intestinal disorders, food plays a role in improving symptoms and quality of life!

21Nov
Sweet potato and peanut soup nutrition Malta
Rowinda DimechDiets, Health, Recipes

Sweet Potato and Peanut Soup

This recipe of sweet potato and peanut soup offers a quick, nutrient dense meal. It takes about 15 minutes preparation and around 20 minutes of cooking. This soup is rich in vitamin C, A and B6 from the sweet potato and omega 3 fatty acids from the peanuts. Omega 3 fatty acid are essential in our diet as they manage to reduce the bad cholesterol produced by our body.

Ingredients

  • 2 tablespoons olive oil
  • ½ small onion, diced
  • 2 cloves garlic, minced
  • 3 large sweet potatoes, diced
  • 3 L tomatoes
  • 3 L light coconut milk
  • 5 L water
  • 1 teaspoon curry
  • 1 teaspoon turmeric
  • 80g chopped peanuts
  • 1 tablespoon peanut butter

 

Method

  • Put the olive oil in a large pot and heat over medium heat.
  • Add the onion and garlic and cook until soft.
  • Add the sweet potatoes, tomatoes, coconut milk, water, spices and peanuts. Cook until the potato is fork-tender.
  • Add the peanut butter and cook until it becomes thick and creamy
  • Top with more peanuts, garnish with mint and serve.

 

I honestly hope that you try this sweet potato and peanut soup recipe out and enjoy it with your family and friends. Let me know what you think about this recipe in the comments below. If, you would like more recipes which are low in calories & carbs I invite you to order our book. Each recipe also contains the nutritional information inside.

04Nov
Irritable Bowel Syndrome IBS
Rowinda DimechAdult, Children, Health

Irritable Bowel Syndrome

Do you suffer from bloating?

Or nausea and vomiting?

Did you change your diet to reduce these uncomfortable symptoms?

 

Intestinal disorders

Intestinal disorders are becoming more common worldwide affecting 3 out of 10 people. Irritable bowel syndrome is not a life-threatening condition and it usually affects more women than men. There are numerous factors which may cause this condition. The most common factors are stress, viral infections, alcohol consumption and poor diet. Intestinal disorders can affect both children and adults.

What is Irritable Bowel Syndrome, IBS?

Irritable Bowel Syndrome (IBS) is a common disorder that affects the large intestines. This may cause bloating, cramps, diarrhea and constipation. If you have IBS you may experience only 1 symptom such as diarrhea or constipation, every 2 weeks in adults. In children, they might experience IBS symptoms during the exam period only. On the other hand, some people may have diarrhea followed by constipation on a daily basis. Dealing with IBS symptoms everyday may have a big impact on your life and in fact it can cause anxiety. Fortunately, only a small number of people suffering from IBS have severe symptoms. IBS might be mixed with inflammatory bowel disease, IBD, as they show quite the same symptoms. It is important to note that IBS is different from IBD as IBD includes chronic diseases such as Crohn’s and Ulcerative colitis.

IBS can be diagnosed after there are least 3 months period during which you experience either diarrhea, diarrhea followed by constipation, or chronic constipation. Usually, patients affected by IBS show no structural signs in the large intestines and usually have correct medical check-up results including blood test.

 

Coping with IBS

IBS is a chronic condition that you’ll need to cope with it long term, possibly a lifetime. Fortunately, mild symptoms can be prevented or treated by dietary changes, lifestyle changes and minimizing stress as much as possible. While severe symptoms can be managed with medication along with diet and counselling sessions.

The first dietary recommendation for IBS is a lactose free diet along with a low fiber diet. These types of diet are recommended during symptoms of diarrhea. If, the symptoms persist a Low FODMAP diet may be recommended by a dietitian. The word ‘FODMAP’ stands for Fermentable Oligo- Di- and Monosaccharides and Polyols. This diet minimizes the food intake containing short chain carbohydrates which are badly absorbed in the small intestine and may lead to bloating, increased gas production and also have a laxative effect.

High FODMAP products include fresh and dried fruits, fruit juices, fructose as sweetener, high fructose corn syrup, sweeteners like: sorbitol, mannitol, honey, coconut, cruciferous veggies, beans and sprouts. In addition, it’s worth considering writing a food diary including emotions, activities and environment. In certain circumstances, probiotics may also play a role in improving symptoms although there is no concrete research about this till now.

A diet for IBS can be considered quite challenging as it may be time- consuming. In addition, certain foods preferred by the person may have to be eliminated from the diet causing a psychological effect. It is always recommended that any diet changes are first discussed with a registered dietitian, especially in children as they are still growing up. Despite this challenging diet, a diet appropriate for IBS may improve quality of life by reducing intestinal symptoms, so I think it’s definitely worth to try it.

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