2 Key Nutrients to Kick Start the New Year

It's that time of year again! A new year means new goals for IBS management. Say goodbye to unwanted symptoms, terribly timed triggers, and never-ending bathroom breaks. Instead, say hello to these 2 worthwhile nutrients that make sticking to a New Year's resolution easy-peasy, no-more bathroom queasy.

Probiotics

Probiotics are beneficial live bacteria or yeasts that live throughout the body—especially in the large intestine. They help contribute to a diverse microbiome to improve immunity and chronic inflammation. Probiotics also play a role in creating specific neurotransmitters responsible for maintaining communication between the gut and brain.¹

Fun fact: each person’s microbiome is unique, even twins! Since probiotics contribute to a healthy gut, they may be especially beneficial for people with IBS. Specifically, the Bifidobacterium bifidum strain may improve symptoms of IBS, such as bloating and flatulence.²

While more research is needed, a daily dose of 10 billion CFU may help improve symptoms associated with IBS.¹ If you are curious about the appropriateness of probiotic supplementation, consult with a registered dietitian who specializes in gastrointestinal concerns. They can help determine the safety and efficacy of brands. But, for a food-first approach to healthy living, check out these natural probiotics to incorporate into your daily routine.

Kefir

It's a fermented yogurt drink made from cow's, goat's, or sheep milk commonly consumed in Eastern Europe. While it's considered high FODMAP, some brands are lactose-free, or 99% lactose-free that are generally well-tolerated by people with IBS.³ Drink it as part of a healthy snack or balanced breakfast! You can also use the liquid in baked goods like muffins for a richer flavor.

Miso

This traditional Japanese flavor enhancer is a fermented paste made from soybeans. It creates an irresistible umami taste yet provides a hearty source of natural probiotics. Incorporate miso into soups, marinades, salad dressings, or other foods needing a flavor boost!

Tempeh

Say hey to tempeh to help diversify the gut microbiome and improve IBS management. This probiotic-rich food gets packed with plant-based protein and fiber while serving as a vessel for your favorite flavors. All it takes is a quick sauté, oven-bake, or air-fry to take your tastebuds to flavor town. Then, pair it with your go-to vegetables and whole grains to create a balanced dish in a pinch.

Prebiotics

Yes, they are different than probiotics. Simply put, probiotics diversify bacterial colonization, whereas prebiotics fuel healthy gut bacteria.⁴ After all, these hard-working bacteria need to eat! Together, pre and probiotics work symbiotically to maintain a balanced microbiome, contributing to better IBS management. While prebiotics is predominately high-fiber foods, some options may not be appropriate for people with IBS. For instance, many are high FODMAP due to their inulin-type fructans, which are a no-no for those with IBS. So, skip the chicory root, onion, garlic, or other classically avoided ingredients, and instead opt for these gut-friendly alternatives below.

Oats

While it may be a breakfast staple, this ancient grain is also abundant in heart-healthy fiber and gut-boosting prebiotics to keep you feeling your best. Whether you like them cold or hot, there is an oat to float everyone's boat! Or transform them into granola, energy-balls, or baked goods for tasty yet long-lasting energy. Choose gluten-free if you are gluten sensitive.

Bananas

Yup, that's right! Although bananas are high FODMAP due to their oligosaccharide content, an under-ripe alternative gets the green light for those with IBS. These less-than-ready fruits are considered resistant starches—a slow-digesting yet prebiotic-rich carbohydrate that promotes digestive function.⁵

Flax Seeds

These mighty seeds pack a nutritious punch that may help improve digestive function, support heart health, and diversify the gut microbiome. Enjoy them ground or whole by incorporating them into plant-based yogurts, oatmeal, smoothie bowls, homemade energy bars, and more!