Irritable bowel syndrome, or IBS, is a digestive system disorder in which the normally regular movements of the digestive tract become irregular and this interferes with the proper movement of food. Accumulated waste consequently builds up, and the waste can cause blockages, severe abdominal pain, constipation, diarrhea, nausea and headaches, among other symptoms. A proper diet, good habits and a peppermint supplement may all help to reduce the frequency and severity of IBS flare-ups.
Peppermint Benefits
According to nutrition writer Phyllis Balch, peppermint, or menthe piperita, contains numerous anti-oxidant-containing phytochemicals and nutrients such as calcium, iron, magnesium, selenium, zinc, vitamin E and the B vitamins. It is thought to increase acidic digestive juices in the stomach, and thereby enhance digestion and help to prevent the "too-full" feeling after meals that is commonly associated with IBS. It also has a relaxing and slightly pain-reducing effect on the mucous membranes and the gastrointestinal tract, and Balch says it can help to heal the intestines, relieve stomach upset, reduce gas and decrease bloating, so it is thought to be useful for IBS sufferers.
Supplementing With Peppermint
The Canadian School of Natural Nutrition recommends drinking peppermint tea or taking peppermint capsules that say "enteric coated" on the label. The enteric coating will delay digestion and prevent the capsules from being broken down in the upper intestinal tract, where they would be of little use. For best results, take peppermint supplements or tea after a meal, says CSNN. Balch warns that peppermint may interfere with iron absorption, however, and that you should not ingest whole peppermint leaves or pure menthol.
Dietary Advice
Diet is very important as well. CSNN recommends eliminating the following foods: wheat, sugar, eggs, corn, dairy, potatoes, nuts, soy, coffee, alcohol, chocolate and refined or processed foods. Many IBS patients have hidden allergies to these foods, which are also considered to be digestive system stressors.
Food, Fiber and Water Recommendations
CSNN says to consume a diet that is high in unrefined grains, sprouts, legumes, lean protein and fruits and vegetables. The school suggests steaming your fruits and vegetables, however, because raw foods may irritate the delicate intestinal tract of IBS sufferers. Fiber is also important to promote regular elimination, and CSNN recommends combining flaxseed, oat bran, pectin, psyllium and guar gum fibers to provide about 5g, and to take it three times daily. Water is equally important; when taking a fiber supplement, adequate fluid intake is vital. CSNN says to drink a minimum of eight cups of filtered water daily.
Holistic Recommendations
Stress is thought to aggravate IBS symptoms, and CSNN recommends employing stress reduction techniques such as deep breathing, yoga or mediation. The school also recommends getting regular exercise, because exercise is thought to reduce stress and promote regular bowel movements. Finally, CSNN recommends rubbing castor oil on your lower abdomen nightly, because castor is thought to promote healing and work as a mild, natural laxative. Be sure to wear an old T-shirt, however, because castor oil can be messy!
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; 2008
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