ibs thingssss 😅😅

i had ibs since young and like always need run toilet all those; sometimes my stomach would cramp up until so pain all of a sudden and idk why- sometimes when lying in bed alr pain and i haven’t even eaten anything at all….

sooooo here’s some stuff that worked for me!!!! and hopefully will be helpful for u toooo 🥰🥰

⭐️ drink probiotics almost everyday!

- i’m drinking the lacteol fort one now! the sachet packs from watsons/guardian- works better for me rather than yakult that kind (cos yakult is cultured milk with dairy content and may still be able to upset ur stomach + stevia- is like quite a lot of sugar oso…+ cold omg 😨)

- lactoguard oso works well!- this one polyclinic gave me last time

⭐️ avoid cold drinks completely

- for me i only drink hot stuff now!!! thermal flasks rly work so well is like my best friend hahahahah; warm/room temperature stuff oso ok!!!!!

- doesn’t make my stomach contract like when u drink cold stuff

- hot stuff more soothing on my stomach!!!!! is like internal heat pack hahahahha

⭐️ see what food triggers ur stomach!

- might be helpful to make a list of stuff u can eat/can’t eat- depending on how ur stomach reacts to it! (a lot of trial and error; differs from person to person, and may change over different phases of ur life!)- must customise the list to what works best for u!!!!!

• here’s my own list!!!!! just putting here for funsies hahahahahah

✅ can eat:

- fish

- egg

- butter/oils

- white bread!

- lactose-free dairy products

- bananas, blueberries, grapes, kiwi, pineapple

- carrot, celery, eggplant, green beans, kale, pumpkin, spinach, potato, tomato, cucumber, zucchini, lettuce, broccoli

- quinoa, rice, cornmeal, oats

- tofu

- pumpkin seeds, sesame seeds, sunflower seeds

- plant-based milk (eg. almond milk, oatmilk, soy milk)

- nuts- in moderation; or else can oso cos bloating cos it’s v high in fibre

❌ try to avoid:

- dairy (eg. dairy based yoghurt, custard, cow’s milk, cheese, sour cream etc)- in moderation bah cos i still rly love cheese hahahhaha and usually when i eat is ok for my stomach ah but not excessively bah (?)

- fried stuff

- insoluble fiber (whole grain stuff)- no whole grain bread!!!!

- gluten (wheat- cereal/bread/crackers, barley, oats)

- beans- in moderation; cos beans are super gassy and make me bloat super fast 😭😭😭 then ltr i need run toilet alr hahahahah

- caffeinated drinks

- processed food

- sugary stuff

- chocolate

- garlic/onions/asparagus (v gassy oso then will cause bloating 😩😩)

- cruciferous vegetables (eg. cauliflower, cabbage, brussels sprouts)

- brown rice

- any whole grain stuff

>> to anyone out there who has ibs oso!; know that u are not alone in this journey!!!! 🫶🏻🫶🏻🫶🏻 there r a lot of ppl facing ibs oso and we are all in this together!!!! sending lots of loveeee ❤️❤️❤️