The Importance of Creating an IBS-Friendly Meal Plan Managing IBS requires more than just treating symptoms as they arise—it’s also about preventing flare-ups through careful planning,… Trista Smith -
February 15, 2022
Are you having stomach issues lately? Maybe you wonder if it is something more serious. IBS or irritable bowel syndrome is very common in America. According to Focus Medica, more than three million cases are diagnosed every year in the United States. Despite having no cure, there are treatments depending on your type of IBS. This chronic gastrointestinal disorder is more common in women and those over 50 years of age and mainly affects the large intestine. Do you think you have irritable bowel syndrome? Keep reading to learn more about this irritable bowel syndrome, its symptoms, causes, and what you can do to help manage it.
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What is IBS?
Irritable bowel syndrome, better known as IBS, is a condition that many people have heard of, but few understand (unless they have had to learn about IBS from necessity). IBS is a condition characterized by bloating, cramping, gas, diarrhea, and constipation; untreated, it can cause problems that interfere in people’s daily lives. Everyone experiences these symptoms at some point or another. So, keep in mind that having diarrhea once in a while does not mean that you have irritable bowel syndrome(via Self). IBS occurs when these symptoms are persistent to the point of being disruptive (via WebMD).
IBS is the Most Common of Gastrointestinal Disorders
If you think you may have IBS or have been diagnosed, you are in good company. IBS is the most common gastrointestinal disorder in the country, with about 12 percent of the population diagnosed (via Self). With a condition so common, you can expect plenty of research and proven treatments to help you manage your symptoms. Most people can manage their symptoms without significant intervention, and only a few out of the 12 percent of Americans have severe irritable bowel syndrome (via Mayo Clinic).
You experience symptoms of IBS in the large intestine, but the condition is not entirely based there. As a functional GI disorder, IBS is caused by difficulties in how the large intestine interacts with the brain (via Cleveland Clinic). As a result, challenges with mental health, including excessive stress and depression, can trigger IBS. Some people can manage their IBS by reducing stress and treating depression, while others need to pay more attention to what they eat (via National Institute of Health).
IBD, or inflammatory bowel disease, is not the same thing as IBS, even though the names are almost identical, and the symptoms can be confused with each other. IBD refers to several inflammatory bowel diseases that include ulcerative colitis and Crohn’s disease (via Healthline). In ulcerative colitis, symptoms include ulcers and inflammation in the large intestine. In Crohn’s disease, the person experiences inflammation, usually in the small intestine (via Self). However, it can occur anywhere in the digestive tract.
When someone experiences IBD, the immune mistakenly attacks the microbiome or collects mostly good bacteria located in the gut. This immune reaction triggers chronic inflammation, and over time, the result can be damage to the digestive tract (via Self). With IBS, symptoms are unlikely to lead to long-term damage, making the prognosis over time much better. Suppose you were concerned that there might be long-term complications regarding your IBS diagnosis. In that case, you can rest easy with the knowledge that, as long as you manage the condition, you are unlikely to experience damage (via Mayo Clinic).
IBS is not one thing in particular but a constellation of similar symptoms that many people experience. Researchers have identified several kinds of IBS, so people who receive a diagnosis need to pay attention to their type (via Self). The symptoms that they experience and the treatment that is most likely to be effective will depend on the kind of IBS. If you have IBS, then for the best results, talk with your doctor about a treatment plan tailored to your symptoms (via Healthline).
About 30 percent of people with IBS experience IBS-C, meaning that their symptoms typically include hard stools that are difficult to pass (via Self). Constipation is usually caused by the bowels not contracting strongly enough, so the stools sit in the bowel longer. Over time, water is pulled out, making them hard. IBS-C is IBS in which one one-quarter of days those symptoms are present. The primary symptom is constipation, and symptoms include diarrhea on fewer than one-quarter of days (via Mayo Clinic).
As the name suggests, a diagnosis of IBS-D is one in which the primary symptom is diarrhea. Everyone experiences diarrhea at some point, but chronic diarrhea that leaves you constantly rushing to the bathroom indicates that you may be dealing with IBS-D (via Self). Forty percent of people with IBS have IBS-D. That means they experience diarrhea on at least 25 percent of days that have symptoms and have constipation on less than 25 percent (via WebMD). Diarrhea results when the digestive tract contracts too much, causing stool to pass through so quickly that there is not enough time to absorb the excess water.
If you are one of the lucky few to experience diarrhea in the morning and constipation in the afternoon, then you may have IBS-M (via Self). IBS-M may be the most difficult one to manage, as the unpredictable schedule of diarrhea and constipation can cause challenges in figuring out what you should eat and when you may have to hit the bathroom (via WebMD). The most important thing is not trying to treat symptoms on your own and following a treatment plan laid out by your doctor.
Some people develop irritable bowel syndrome following a severe gastrointestinal illness, such as food poisoning or norovirus. While the symptoms are often the same as IBS-M, the critical difference is that post-infectious IBS has a different cause and treatment (via Self). If you had a severe GI illness and mainly got better but then experienced persistent difficulty going to the bathroom, you may have post-infectious IBS (via WebMD). Make sure that you are clear with your doctor about when your symptoms began so that the diagnosis and treatment can be as specific as possible.
IBS is more than just GI upset that you may experience from time to time. The symptoms are common enough that everyone is bound to experience them at one point or another. Diarrhea and constipation may be the symptoms most readily associated with IBS. There are also bloating and abdominal cramps, along with gas, which can cause additional discomfort (via Cleveland Clinic). Experiencing these symptoms does not mean that you have IBS. However, having them persistently over an extended amount of time is a reason to talk with your doctor (via Healthline).
If you are persistently experiencing symptoms of IBS, you may want to try to treat those symptoms on your own (via Self). For example, if you experience diarrhea or constipation regularly, you may want to take anti-diarrheal medication or laxatives to experience relief constantly. However, if you have IBS, there is likely a larger cause at play. Why? Because IBS results from disruptions in the communication between the brain and the bowel. Instead, your best course of action is to contact your doctor and follow the prescribed treatment plan (via WebMD).
Researchers are not entirely sure what causes irritable bowel syndrome, though some factors come into play. Genes, medications, diet, childhood stress, severe infection, and disruptions in the microbiome all seem to play a role (via Mayo Clinic). Nevertheless, there is not enough understanding of the causes of IBS for there to be a proven way to prevent it. The best course of action is to not fixate on the cause unless you have post-infectious IBS in which the cause is clearer, and instead focus on treatment (via Cleveland Clinic).
Any medical condition has clear diagnostic criteria that must be met for diagnosis and treatment by a medical professional. According to the National Institute of Health, the diagnostic criteria for IBS includes having symptoms at least one day per week for the past three months and symptoms being present for at least the past six months. If you have been experiencing symptoms for more than a couple of weeks, begin keeping a journal that you can show your doctor to report your symptoms more accurately (via the National Institute of Health).
You can’t just walk into your doctor’s office because you had diarrhea last week and expect to receive a diagnosis of IBS (via the National Institute of Health). The doctor cannot diagnose IBS unless you have been experiencing symptoms for at least six months and have had them at least one day per week for the past three months (via Mayo Clinic). By that time, your symptoms will have become disruptive to your daily life, maybe having you running to the bathroom every hour at work and unable to participate in social functions because you don’t know where the bathroom will be.
There can be many reasons why someone experiences abdominal pain, and only one of them is IBS. If you regularly experience abdominal pain, go on and make an appointment with your doctor, who may refer you to a gastroenterologist (via Mayo Clinic). You may have irritable bowel syndrome, or you may have something else that needs proper diagnosis and treatment. There can be other causes, especially for severe and sudden abdominal pain (via Cleveland Clinic). If you are in so much pain that you cannot stand up, call 911.
Let’s face it, you probably turn around and check your poop in the toilet before flushing. Moreover, doing so is a good thing because your poop says a lot about your health, especially colon health. If your poop has a whitish layer on top, the last thing you may be thinking is that you want to share this information with someone, even your doctor (via Mayo Clinic). However, especially if this is happening regularly and you have other symptoms, you want to make a note and schedule an appointment (via Cleveland Clinic). You just may have IBS.
If you constantly feel full, even when you have not eaten, you are probably experiencing bloating. Bloating is another symptom of IBS, so if you have noticed that you have other symptoms besides regular bloating, you will need to check in with your doctor (via Mayo Clinic). Bloating on its own is pretty harmless, albeit uncomfortable (and, in some people, can lead to sharp, stabbing pains). However, if bloating happens regularly, you want to make an appointment with your doctor. Why? Because it is probably a sign of something that you need treatment for something, such as IBS (via Cleveland Clinic).
The primary diagnostic criteria for IBS is persistent diarrhea and/or constipation (via Cleveland Clinic). If you regularly experience both on the same day, nobody needs to tell you that something is wrong and that you should talk with your doctor! One or two bouts of diarrhea or constipation are probably nothing to worry about, although you will not enjoy the experience! Nevertheless, if you are experiencing one or the other (or both) regularly, keep tabs in a journal (via Mayo Clinic). Then, you can show the journal to your doctor. See, journaling is fun!
You can handle the bloating and the mucous in your poop, but the one symptom of IBS that no one wants to have to deal with is excessive gas (via Mayo Clinic). If you are constantly playing the butt trumpet so much that you dread going to social events, your thought maybe that you need to eat fewer beans and stop putting sauteed broccoli in your morning omelets. Whether or not you think that farting a lot means you should visit your doctor, if you have excessive gas along with other symptoms, you need to make an appointment (via Cleveland Clinic).
At first, you may be tempted to start taking Bean-o with your daily vitamins and maybe add in a stool softener if you are constipated or something to stop the runs if you have diarrhea. However, if you have irritable bowel syndrome, one of the worst things you can do is self-medicate because you are not treating the underlying cause and could make things worse (via Mayo Clinic). Suppose you have persistent symptoms that do not go away, talk to your doctor. If you do have IBS, you will receive a treatment plan that you should follow (via Cleveland Clinic).
Your Doctor May Try to Determine the Cause of Your Symptoms
Some people experience symptoms of IBS because they are continually eating foods that they should not, maybe because they have an intolerance to those foods (via Self). Other people experience the same symptoms because their lives are so flooded with stress that their bodies are struggling to cope. If your doctor diagnoses you with IBS, you can expect a conversation to determine why you have these symptoms. Your doctor will then put together a treatment plan to address the cause, not just the signs (via WebMD).
If you have been struggling with IBS symptoms long enough to receive a diagnosis, then you may not have been out for some exercise for a long time for fear of triggering intestinal movement and not being able to get to a bathroom in time. Nevertheless, your treatment for IBS likely will include exercise because it may improve just about all symptoms (via WebMD). Activity is one of the most powerful remedies there is, and if you are also working on getting your symptoms under control through diet and maybe medication, you should be able to exercise just fine (via Self).
If You Smoke, Your Doctor Will Recommend That You Stop
While there is a lack of formal research studies into the topic, there is anecdotal evidence that smoking makes symptoms of IBS worse (via WebMD). In some people, smoking seems to trigger excessive movement in the bowels, leading to diarrhea. In others, smoking appears to lead to less movement, causing constipation (via Self). Whatever the case may be, smoking is terrible for you and leads to more health problems than can possibly be listed here. If you smoke and have irritable bowel syndrome (or even if you don’t have IBS), make a plan to quit right away.
Your doctor may run some tests to determine if you have food intolerances or allergies that may be triggering irritable bowel syndrome symptoms (via Self). They may also ask you about what you usually eat during the day and recommend keeping a food journal to track what you eat and when your symptoms appear. If your IBS seems to be food-related, you can expect to need to make dietary changes to manage your symptoms. If you have constipation, you may need to add more fiber, whereas if you have diarrhea, you may need to make other changes (via WebMD).
Suppose stress triggers your IBS symptoms. In that case, an essential aspect of your treatment plan will be getting the anxiety under control (via WebMD). You may need to start working with a therapist to help you learn strategies for managing your emotions in ways that are more productive and conducive to a healthy lifestyle. You may also need to de-clutter your life by getting rid of activities and relationships causing stress. Getting daily exercise is one of the best ways to help your body heal from the adverse reactions associated with stress (via Self).
While you are learning to manage your IBS and still trying to get your symptoms under control, your doctor may prescribe medication to help get things stabilized. Keep in mind that medicines in themselves are rarely enough to treat IBS effectively (via WebMD). It is most effective when combined with lifestyle changes, such as those described above. The type of medication that your doctor prescribes will depend on the type of irritable bowel syndrome. Make sure you are clear about any other drugs, vitamins, and supplements you take because they can lead to adverse reactions when taken in combination (via Self).
Researchers do not know exactly what causes irritable bowel syndrome. As described above, it is a functional gastrointestinal disorder, meaning challenges in connections between the brain and the gut cause it (via Cleveland Clinic). In some people, IBS is triggered by stress, while in others, it is problems with diet. In some people, acute infections can trigger IBS. While there is no clear indication of the exact cause of IBS, some groups of people certainly seem to be at higher risk for developing it (via Mayo Clinic).
As with just about any other illness, everything from cancer to heart disease to diabetes and beyond, if you have a family history of IBS, you are more likely to develop it (via Cleveland Clinic). There may be a genetic component that makes some people predisposed to the condition, whether or not they have any other risk factors. However, genetics does not tell the entire story because many people develop IBS and have no family history of the condition (via Mayo Clinic).
Another Risk Factor is Severe Trauma, Including Abuse
A rapidly increasing body of research shows that stressful childhood events disrupt the body’s stress-response system, leading to physiological changes that can last for a lifetime (via Mayo Clinic). These changes can predispose people with no other risk factors to severe chronic illness, one of them being IBS. The bad news is that you have a history of trauma and abuse, especially if it occurred as a child, you are at a higher risk of developing IBS. The good news is that a care team can help you manage the physiological symptoms by improving your mental health (via Cleveland Clinic).
Suppose you have a high-stress lifestyle, suffer from chronic anxiety, or have just been through a lot in the past few months. You are at a greater risk of developing IBS (via Mayo Clinic). If you see your doctor to talk about your symptoms, make sure you are clear about when they started. Furthermore, if you think they relate to a particularly stressful life event. If so, your treatment plan will focus more on reducing and managing the stress in your life (via Cleveland Clinic). One of the best things you can do for IBS may be to focus on your relationships with the people you love.
Many people have food intolerances to things like dairy (lactose intolerance) and wheat (gluten intolerance), but so many other food intolerances can cause GI upset. If you have a food intolerance, you are more likely to develop IBS (via Mayo Clinic). Furthermore, your odds increase even more if you have a habit of eating those foods, even though you know that they will cause tummy trouble! Additionally, there seem to be some foods that trigger IBS more than others, so to better understand your symptoms, keep a food journal (via Cleveland Clinic).
If you have recently had a significant infection in your GI tract, including in your stomach or intestines, then you are at risk of developing post-infectious IBS (via Cleveland Clinic). If you are experiencing symptoms following a bout with illness, let your doctor know. This might be a particularly nasty stomach bug that flushed out your entire system in just a few hours. The disease was very likely the trigger for IBS. Your treatment will be different from someone who has other kinds of IBS (via Mayo Clinic).
And if You are Female, You Have Another Risk Factor
At least in the United States, most people who suffer from IBS are women. There is likely a hormonal component in determining whether or not someone will develop irritable bowel syndrome, as women who receive estrogen therapy are more likely to develop the condition. Menopause may not be a significant risk factor because most people who suffer from IBS are under 50 (via Cleveland Clinic). If you have undergone estrogen therapy and are experiencing symptoms of IBS, be clear with your doctor because the estrogen therapy may have triggered it (via Mayo Clinic).
IBS is a very treatable condition. However, if untreated, it can cause you to stay home constantly. Why? Because you are afraid of not knowing where the bathroom is or getting there on time. If you think you might have IBS, make sure you start talking with your doctor as soon as possible (via Self). That way, you can begin to follow a treatment plan the same day as diagnosis. Waiting until you are too anxious to leave the house will cause your mental health to deteriorate, leading to further problems (via Mayo Clinic).
If you are afraid of getting out of the house to spend an evening with friends or loved ones, your mental health will begin to suffer very quickly. Depression and anxiety can set in, making the symptoms of IBS even worse (via Cleveland Clinic). If you are struggling with mental health, whether or not it is related to an IBS diagnosis, talking to a therapist can help you get your life back on track (via Mayo Clinic).
Keeping a journal in which you maintain a log of what you eat, how much stress you are experiencing, when you are sick, and the symptoms you experience can be a powerful tool in treating and managing IBS (via Cleveland Clinic). Regularly share this journal with your doctor, who can help you use that information to help better you get your life back on track. IBS can be a distressing illness that causes far-reaching problems in your life, but it is very treatable (via WebMD).
60 Percent of People with IBS Have a Psychiatric Disorder
This comorbidity — meaning conditions that coincide — raises some pretty serious questions about the relationship between IBS and mental health (via Self). There does seem to be a connection in which high levels of stress, especially associated with abuse and other forms of trauma, triggers IBS in the first place. Additionally, people with IBS are much more likely to experience depression and/or anxiety because of the illness’s toll on their lives (via WebMD).
Doing something fun that alleviates the stress in your life may be the best thing you can do to help manage IBS symptoms (via WebMD). If you are afraid to leave your house, watch a funny film and laugh as hard as you can. Group-watching a movie using a platform such as Disney Plus can be a great way to include a friend or loved one in on the fun, even if you are not physically together (via Healthline).
Recurring diarrhea, constipation, bloating, and farting may sound like a death sentence, but IBS may be an invitation to restructure your life in a more meaningful way. Eliminating the foods causing your symptoms will probably improve your overall health because many of those foods are likely bad for you anyway (via Self). Getting rid of the stress in your life will only benefit you and give you the space to fill your time with the things that matter (via WebMD).
How IBS Affects Your Daily Routine and Social Life
Living with IBS can be challenging, especially when it impacts your day-to-day activities and social life. Whether you’re at work, out with friends, or simply running errands, the unpredictability of IBS symptoms—like bloating, diarrhea, and constipation—can disrupt your plans and leave you feeling anxious. One of the biggest concerns is not knowing when you might need to find a bathroom, which can lead to stress and embarrassment. To manage the impact of IBS on your routine, it’s important to have strategies in place. One effective tip is to create a flexible schedule that accounts for potential bathroom breaks. Try to plan your meals and bathroom visits during less busy parts of the day. If you know you’ll be out in public, research places where restrooms are available in advance, especially if you’re in unfamiliar areas. When it comes to socializing, don’t be afraid to communicate openly with friends or colleagues about your condition. Most people will be understanding and appreciate your honesty. If you have an event planned, consider bringing a few supplies with you, like anti-gas tablets or medication, in case symptoms arise.
Ultimately, managing IBS isn’t just about controlling your symptoms; it’s also about maintaining your quality of life. Planning ahead and communicating with those around you helps you live confidently with IBS.
Your gut is home to trillions of bacteria, and these tiny organisms play a huge role in your digestive health. The collection of microbes living in your intestines is called the microbiome, and it’s responsible for everything from breaking down food to influencing your immune system and even your mood. In IBS, an imbalance in these gut bacteria may contribute to symptoms like bloating, gas, constipation, and diarrhea. This imbalance, sometimes called dysbiosis, can cause inflammation in the gut, making digestion more difficult and leading to the uncomfortable symptoms associated with IBS.
To restore balance in your microbiome, start by eating more foods that support healthy gut bacteria. Probiotics, found in fermented foods like yogurt, kefir, and kimchi, can introduce beneficial bacteria into your system. Prebiotics, found in foods like garlic, onions, and bananas, help feed the good bacteria that already live in your gut. Both of these types of foods can help improve digestion and reduce IBS symptoms. Additionally, consider incorporating fiber-rich foods such as oats, beans, and leafy greens, as fiber is crucial for healthy digestion. Studies have shown that certain probiotics can help alleviate IBS symptoms, particularly in those who suffer from IBS-D (diarrhea-predominant IBS).
Research published in The American Journal of Gastroenterology suggests that improving the balance of gut bacteria may significantly reduce bloating and discomfort in IBS patients. If you’re dealing with IBS, addressing the health of your microbiome through dietary changes and probiotics could offer relief. By understanding the connection between your gut and IBS, you can take proactive steps to improve your digestive health. Supporting your microbiome is a key element in managing IBS and finding long-term symptom relief.
While the exact cause of IBS remains unclear, one factor that may play a significant role is genetics. Research suggests that if you have a family member with IBS, you may be more likely to develop the condition yourself. This genetic predisposition could be due to inherited traits that affect how your digestive system functions or how your immune system responds to stress and inflammation. However, genetics alone doesn’t determine whether or not you’ll develop IBS; environmental factors like diet, stress, and infections also contribute to the development of the condition. If IBS runs in your family, it’s a good idea to be vigilant about any symptoms you might experience, particularly if you’re noticing regular digestive issues like bloating, diarrhea, or constipation. Early detection and management of IBS symptoms can help prevent the condition from becoming debilitating. Keeping track of your symptoms and discussing them with your doctor can lead to a timely diagnosis, making it easier to find an effective treatment plan.
By recognizing the genetic factors that might increase your risk of IBS, you can take proactive steps to monitor your health and reduce the impact of the condition. Understanding your family history is essential in managing IBS and taking control of your well-being.
Is IBS a Long-Term Condition? What You Need to Know
For many people, IBS is a long-term condition, but it’s not necessarily one that worsens over time. While there’s no known cure for IBS, symptoms can be well-managed with the right combination of diet, exercise, medication, and stress management. In fact, many individuals with IBS experience periods of relief where they can live symptom-free. However, without proper management, the condition can become more disruptive to your daily life, making it important to stay on top of your health and treatment plan. The key to managing IBS long-term is consistency. Adhering to a healthy diet, incorporating regular exercise, and minimizing stress can significantly reduce symptoms and improve quality of life. Many people find that certain foods, like high-fat or spicy dishes, can trigger flare-ups, while others benefit from a fiber-rich diet or a low-FODMAP approach. Medication prescribed by your doctor can also help manage specific symptoms, such as diarrhea or constipation.
According to the American College of Gastroenterology, IBS is typically manageable, and those who actively seek treatment and make lifestyle adjustments can expect to live normal lives without constant symptoms. The key is to recognize that IBS is manageable and to work closely with your doctor to create a treatment plan that works for you. While IBS may be a lifelong condition, it doesn’t have to be a constant source of distress. With the right approach to managing symptoms, you can maintain your health and quality of life.
The Surprising Link Between IBS and Autoimmune Disorders
At first glance, IBS might seem unrelated to autoimmune diseases, but recent research has uncovered a surprising connection. Autoimmune disorders, such as rheumatoid arthritis, lupus, and celiac disease, occur when the body’s immune system mistakenly attacks its own tissues. Interestingly, studies have shown that people with IBS are at a higher risk of developing autoimmune conditions. This overlap is thought to be due to shared risk factors, such as gut inflammation, immune system dysfunction, and even genetic predispositions that affect both the gut and immune system. If you have IBS and start experiencing new symptoms like joint pain, rashes, or unexplained fatigue, it’s important to discuss these with your healthcare provider. These could be signs of an underlying autoimmune disease, which may require different treatment. Early diagnosis and intervention can help prevent complications and manage both conditions effectively.
Understanding the link between IBS and autoimmune diseases is crucial for comprehensive care. If you have IBS, make sure to stay vigilant for additional symptoms that could indicate an autoimmune condition, and work with your doctor to monitor and manage both aspects of your health.
The Impact of IBS on Sleep Quality and What to Do About It
If you have IBS, you’re likely familiar with how difficult it can be to get a good night’s sleep. Symptoms like bloating, cramping, and frequent trips to the bathroom can keep you up at night, leading to poor quality of sleep. Unfortunately, poor sleep can also exacerbate IBS symptoms, creating a vicious cycle where discomfort leads to less sleep, and less sleep leads to more discomfort. The stress and anxiety caused by this cycle can further worsen your symptoms. To improve sleep quality, start by focusing on creating a relaxing pre-bedtime routine. Avoid large meals, caffeine, and alcohol late in the evening, as these can irritate your digestive system. Opt for light, easily digestible snacks if you need something before bed. Additionally, consider using relaxation techniques like deep breathing or a warm bath to help calm your mind and body before sleep. You may also want to try sleeping with a pillow that elevates your upper body to prevent acid reflux, a common issue for those with IBS.
Research from Sleep Medicine Reviews suggests that improving sleep hygiene can reduce the severity of IBS symptoms. When you prioritize sleep and manage your symptoms through lifestyle changes, you can break the cycle of disrupted rest and discomfort. By making small adjustments to your routine and taking steps to improve your sleep, you can significantly reduce IBS-related symptoms and feel more rested and energized.
How to Talk to Your Doctor About IBS Without Embarrassment
Talking to your doctor about IBS can be uncomfortable, but it’s essential for managing your health effectively. IBS affects your digestive system, which means you’ll be discussing sensitive issues like bowel movements, bloating, and abdominal pain. However, remember that your doctor has likely seen these issues many times before and is there to help, not judge. Open communication with your healthcare provider is crucial for accurate diagnosis and effective treatment.
Start by keeping a detailed log of your symptoms, including when they occur, their severity, and any foods or activities that trigger them. This information will help your doctor understand your condition better and guide their recommendations. Be honest about how your symptoms are affecting your daily life, whether it’s interfering with work, social events, or mental health. The more open and honest you are with your doctor, the better equipped they will be to help you manage your IBS symptoms. It’s important to prioritize your health and well-being and take control of your treatment plan.
It might surprise you that IBS can sometimes lead to weight gain, particularly in people with IBS-C (constipation-predominant). While IBS is often associated with symptoms like diarrhea and weight loss, the opposite can occur in certain cases. With IBS-C, constipation can lead to bloating and a sensation of fullness, making it feel like you’re gaining weight, even if your actual weight is unchanged. Additionally, some people with IBS turn to comfort foods or processed options that exacerbate symptoms and contribute to weight gain.
The key to managing IBS-related weight gain lies in understanding the triggers and working with a doctor or dietitian to tailor your diet to your specific needs. A diet rich in fiber can promote regular bowel movements, while avoiding foods that irritate your digestive system can prevent the bloating and discomfort that contribute to the sensation of weight gain. For those with IBS-D (diarrhea-predominant), weight loss can be more common, but focusing on nutrient-dense foods will help maintain balance and health.
A study from The American Journal of Gastroenterology emphasizes the importance of managing both IBS and weight gain through dietary modifications. Increasing the intake of fruits, vegetables, and whole grains while minimizing processed foods and high-fat meals can help regulate symptoms and prevent unwanted weight fluctuations. IBS can affect your weight, but with careful monitoring of your diet and symptom management, you can avoid unnecessary weight gain and improve your overall well-being. Focus on healthy, gut-friendly foods to stay balanced both in digestion and weight management.
How IBS Is Diagnosed: The Tests and Procedures You Need to Know
If you suspect you have IBS, it’s important to undergo the appropriate tests to confirm the diagnosis and rule out other conditions. While there is no single test for IBS, doctors typically use a combination of patient history, physical examinations, and diagnostic procedures to determine whether IBS is the cause of your symptoms. These tests may include blood work, stool tests, and sometimes imaging studies like a colonoscopy or sigmoidoscopy to check for other gastrointestinal conditions, such as Crohn’s disease or colorectal cancer.
Your doctor will also assess your symptoms, making sure they meet the diagnostic criteria for IBS, which includes experiencing symptoms like abdominal pain, bloating, diarrhea, or constipation for at least three months. The Rome IV Criteria is often used as a guideline for diagnosing IBS, and it emphasizes the persistence and regularity of symptoms as a key factor in diagnosis. If you’re dealing with IBS symptoms, be sure to consult with your doctor and discuss your symptoms in detail. Diagnostic tests will not only provide clarity but will also allow your healthcare provider to recommend the most suitable treatment options.
The Importance of Creating an IBS-Friendly Meal Plan
Managing IBS requires more than just treating symptoms as they arise—it’s also about preventing flare-ups through careful planning, especially when it comes to your diet. IBS can be triggered by certain foods, so creating a meal plan tailored to your specific symptoms is an essential step toward managing the condition. Whether you experience diarrhea, constipation, or a combination of both, adjusting your diet can help alleviate discomfort and keep your digestive system on track. Start by keeping a food journal to track what you eat and how it affects your symptoms. This will allow you to identify trigger foods that may be exacerbating your condition. For many people with IBS, common triggers include high-fat foods, dairy, caffeine, and certain high-FODMAP foods like onions and garlic. After identifying these triggers, your doctor may recommend a low-FODMAP diet, which has been shown to improve symptoms in many IBS patients.
According to a study published in The American Journal of Gastroenterology, a carefully planned diet can greatly improve IBS symptoms, especially when combined with other lifestyle changes like stress management and regular exercise. Many IBS sufferers find relief by incorporating more fiber, particularly soluble fiber, which can help regulate bowel movements and reduce bloating. An IBS-friendly meal plan isn’t about depriving yourself—it’s about understanding your body’s needs and making informed choices. By adjusting your diet and meal timing, you can manage symptoms and improve your overall quality of life, allowing you to feel better and more in control.
This is the Country with the Healthiest Food in the World
Did you know that a 2019 study identified poor eating habits as the leading cause of death in the world? Poor diet leads to a myriad… Samantha Davis -
February 15, 2022
Did you know that a 2019 study identified poor eating habits as the leading cause of death in the world? Poor diet leads to a myriad of chronic conditions, including cardiovascular disease, type 2 diabetes, and various types of cancer. From these totals, it’s estimated that unhealthy food choices strongly contributed to 1 in 5, or 11 million deaths annually. On the opposite end of the ranking of healthy and unhealthy foods are countries like Uzbekistan. In Israel, only 89 people out of 100,000 die every year as a result of unhealthy diet. The rate in Uzbekistan for diet-related deaths is 892 out of every 100,000, which more than 10 times the rate in Israel.
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The risks associated with unhealthy eating habits are clearly not worth it. So, where can you turn for inspiration? This same study named Israel as the country that has the healthiest food in the world. Israeli cuisine is full of vegetables, whole grains, and healthy fats. Their food is also made using real ingredients, rather than the heavily-processed, high sugar foods predominant in some of the more unhealthy cuisines around the world. What is it about Israeli cuisine that makes it so healthy? From the different cooking methods that are used to the ingredients they use to prepare their foods, there’s lot of reasons that the food in Israel is some of the healthiest you’ll find anywhere in the world. Let’s take a closer look.
Access to fresh fruits and vegetables makes healthy eating choices easy. Shutterstock.
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1. Easy Access to Fresh Fruits and Vegetables
Israel has a temperate climate that lets crops grow year round. Even during the coldest month in the year, January, the average low is 8 degrees Celsius, or 46 degrees Fahrenheit. Some of the staple crops in Israel include crops like chickpeas, wheat, ground nuts, and sunflowers that are available year round. Other popular produce includes tomatoes and cherry tomatoes, eggplant, apples, oranges, strawberries, melons, peppers, mangoes, grapes, pears, apricot, plums, avocados, herbs, carrots, potatoes, lemons, and grapefruits, depending on what’s in season.
Eating enough fruits and vegetables is incredibly important to a healthy diet. They are full of vitamins and minerals important to maintaining health and preventing disease. Fruits and vegetables are also high in fiber, which is important for health. Research from Harvard shows some of the benefits of eating enough fruits and vegetables include lower blood pressure, reduced risk of stroke, heart disease, and cancer, digestive benefits, benefits for eye health, regulated blood sugar, and so much more.
Access to seasonal fruits and vegetables lets produce retain it’s maximum nutritional benefit. Shutterstock.
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2. Produce is Picked and Eaten Seasonally
Not only do the farmers around Israel grow 95% of the crops for domestic consumption, but they also ship to different countries around the world. Fresh fruits and vegetables are a major staple in cuisine and their incredibly accessible. All around populated areas of Israel, there are little markets called shuks. These are roadside stands where people sell fresh and dried fruits and vegetables, nuts, fish, and more. Not only are the goods really reasonably priced, but people can barter and make deals, too.
When produce is picked and then transported to other places, there are usually some steps taken to preserve the taste and texture during the shipping process. Unfortunately, these human interventions don’t preserve the nutritional value of the produce. Research shows that produce loses as much as 30% of its nutritional value within the first three days of being picked. Since a lot of the produce is picked and then sold at market while it is in season, it’s higher in nutritional value than produce exported elsewhere.
Olive oil is full of healthy fats for cooking. Shutterstock.
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3. They Cook with Olive Oil Instead of Butter
Cooking and food preparation in Israel is much different than in some other countries. Israelis do not cook with butter that is loaded with saturated fats, preferring to use olive oil. Not only is olive oil healthier than butter, but it is also locally sourced. Israel produces around 16,000 tons of extra-virgin olive oil every single year from more than 81,000 acres of olive orchards, as well as smaller farms run by Jewish and Arab farmers.
Olive oil contains high levels of monounsaturated fatty acids, with a volume of about 75%. Monounsaturated fat sources are the kind that are good for you because the reduce bad LDL cholesterol and improve your overall cholesterol levels. There is also research that shows olive oil lowers blood pressure over time. One study showed that supplementing with olive oil reduced the need for blood pressure medication in 48% of people. Olive oil is also full of antioxidants that help fight inflammation through the body. Research shows that these antioxidants help prevent Alzheimer’s and reduce the risk of cancer by stopping oxidative damage to the cells. It also improves heart health and benefits the lining of your blood vessels.
Sunflower seeds are a popular and healthy snack. Shutterstock.
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4. Their Diet is Rich in Seeds, Nuts, and Fish
Seeds, nuts, and fish are major staples of Israeli cuisine. It’s a major fishing industry because Israel has three major bodies of water, including the Sea of Galilee, the Gulf of Aqaba, and the Mediterranean Sea. Israel also has 28.8% agricultural land, so there are many acres of fields and orchards where seeds and nuts are grown. Sunflower seeds have a long history of being a favorite snack in Israel and they also consume pine nuts, pistachios, almonds, cashews, peanuts, and hazelnuts.
One of the reasons that seeds, fish, and nuts are all healthy is because they have a high content of healthy fats. Fish is high in Omega-3 fatty acids. Some of the benefits of consuming omega-3 fatty acids include healthy brain function, reduced blood pressure, better heart health, reduced inflammation, improved mental health, and reduced risk of diseases including Alzheimer’s, diabetes, arthritis, and heart disease. Seeds and nuts are full of fiber, as well as rich in healthy fats that reduce inflammation through the body. These fats also reduce bad cholesterol, help manage blood pressure, and even reduce the risk of heart disease. As an added benefit, nuts and seeds have nutrients like B vitamins, vitamin E, minerals like zinc, calcium, and potassium, as well as antioxidants.
Israeli cuisine is similar to the Mediterranean diet, which has many health benefits. Shutterstock.
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5. Israeli Cuisine Has Similarities to the Mediterranean Diet
While Israeli cuisine is a melting pot of different cooking techniques and cultures, at the heart of it is many similarities to the Mediterranean diet. The Mediterranean diet has basic tenets of reducing the amount of processed foods, red meats, and sugar consumed in the diet, in favor of fresher foods and a diet rich in whole grains. According to Harvard University, there are many benefits of the Mediterranean diet, including reduced cardiovascular disease, stroke, and overall mortality, decreased inflammation in the brain for more graceful aging and a reduced risk of Alzheimer’s and dementia, and decreased risk of cancers.
The traditional food eaten by Israeli people natural aligns with the Mediterranean diet. They eat staples like fish, fruits and vegetables, whole grains, and nuts and seeds because they have extensive agricultural land and access to fish. Not only is it more nutritious, but it is more affordable because it is not stored or shipped anywhere. Instead, it’s sold in markets to the people of the country and visitors, with only a small percentage of food leaving the country as exports.
Eating together with family and community has many benefits. Shutterstock.
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6. The People of Israel Share Communal Eating
Eating is something that brings people together in Israel. Even families that do not practice Judaism have Shabbat dinners on Friday and it’s common practice for communities to eat together. Barbecues, large dinners, and celebrations are common even when it isn’t a major holiday. This relaxed way of eating has many benefits, from giving you the chance to create new connections and strengthen bonds to helping you control portion size.
Not only do families eat together, but children are also encouraged to help with food preparation. This encourages bonding in the family unit and also gives children a chance to learn about food preparation. As they learn more, many of the ideas behind Israeli cuisine are passed down to future generations. This ensures longevity and good habits are passed down as well.
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7. Israeli People Choose Healthier Meats Because of Kosher Eating
The country of Israel was established in 1948, following the second World War with the idea that it would serve as a new homeland for Jewish people. Its cuisine has been heavily influenced by the surrounding countries of northern Africa, including Egypt, Tunisia, and Morocco, as well as the countries of Jordan, Lebanon and Syria. Israeli cuisine has also been influenced by the foods that were most available, which is why their diet is based on crops that they grow, animals that they raise, and fish that they catch. Fish, lamb, pork, and poultry are some of the most popular meats in Israel. Cattle is also imported, but Israel’s
Meat Law of 1994 prohibits importing cattle unless they are raised and slaughtered according to Kosher practices, so most beef is kosher. Pork is also available, though pigs are considered a non-kosher meat and it is not eaten by practicing Jewish people, which make up 73.3% of the total population of Israel. The Israeli population is also 21.1% Arab, who also practice Kosher eating. With Kosher eating, you always know what is in your food because Kosher food must be prepared in a certain way. It is also prepared without additives. Produce and livestock also are inspected for quality, so it’s easy to get the best quality product with the most nutritional value. Furthermore, since meats and dairy products cannot be prepared together, some high-carbohydrate and high-fat foods like lasagna, pizza, and cheeseburgers.
Israel has the highest vegan population in the world. Shutterstock.
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8. Israel is Very Vegan-Friendly
Many people in Israel are vegan, which is no surprise with all the fresh produce and meat alternatives available to them. A 2017 survey of the population showed 5% of the population was vegan, with 13% identifying as vegetarian. This is the highest vegan population in the world, with 300,000 Israeli people being vegan. One of it’s largest cities, Tel Aviv, is even considered the Vegan capital of the world, with 28 Vegan restaurants in this city alone.
With so many people being vegan, there are plenty of options at fast food restaurants and roadside stands. Israel’s temperate climate that allows so many crops to be grown also makes it easy to be vegan. Shuks and markets offer plenty of options for people who choose this lifestyle. Plus, the widely varied diet of Israel that incorporates protein-rich vegan food sources like nuts, chickpeas, and whole grains makes it easier to find balanced nutrition. There are many benefits of incorporating more fruits and vegetables into the diet, vegan or not. Following a plant-based diet encourages healthy digestion and reduces certain cancers like colon cancer, reduces cholesterol levels, reduces the risk of heart disease, makes it easier to manage weight, and helps manage blood sugar and reduce the risk of diabetes.
Israel street foods are affordable, delicious, and made from healthy ingredients. Shutterstock.
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9. Street Vendors and Restaurants Offer Healthier Prepared Food Choices
In the United States, it’s nearly impossible to drive through a populated area without seeing a fast food restaurant. This is not a big surprise, since there are 204,555 fast food restaurants like McDonald’s, Wendy’s, and Taco Bell in the United States alone.
Even though Israel does have fast food restaurants, they don’t have anywhere near the amount found in the United States. People are much more likely to buy their food from street vendors that prepare traditional Israeli dishes that are both healthier and more affordable than stopping at the local McDonald’s. Even the fast food restaurants there have taken steps to be healthier with Israeli healthy eating initiatives. McDonald’s came out with a vegan burger made from wheat and soy in 2018.
Furthermore, the locals and people traveling through Israel are much more likely to stop at a roadside vendor. Street vendors can be found all over Israel, particularly in busy downtown areas where they can literally be found on every corner. It’s not uncommon to find pita stuffed with delicious meats, hummus, kebabs, roasted nuts and seeds, and so much more. Meats are much more likely to be prepared on a grill than it is to be fried and even their drinks like coffee and fresh fruit/vegetable juices are healthier.
Israeli cuisine has less sodium, reducing the risk of several diet-related conditions. Shutterstock.
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10. Lower Sodium Intake Reduces the Risk of Cardiovascular Disease
In Israel, processed foods are not as readily available as they are in countries like the United States. While there are fast food restaurants, many prefer the food prepared by vendors using more traditional and healthier cooking methods. According to the CDC, the primary source of sodium in the average American’s diet comes from prepared food and processed foods, rather than salt added at the table and during the cooking process. Israeli cuisine is one of the most healthy because salt isn’t used as heavily when you are cooking with fresh food. They season meats, vegetables, and sauces, but the total sodium content is much lower than what is found in processed foods.
By reducing salt intake, people also reduce the risk of cardiovascular disease, high blood pressure, and other conditions that may ultimately lead to death. In countries like America, many people exceed this recommended amount. The average American consumes 3400 mg of salt every single day, much higher than the maximum amount recommended by the American Heart Association, 2300 mg and the ideal amount of 1500 mg. This surplus of sodium causes spikes in blood pressure that leads to chronic high blood pressure, narrows and hardens the arteries, and raises the risk of cardiovascular disease, heart attack, and stroke in the long-term.
Hummus and other healthy condiments add nutrition to food instead of empty calories. Shutterstock.
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11. They Use Healthier Condiments
Some of the most popular condiments in countries like the United States are ranch, mayo, ketchup, and cheese-based sauces. These are full of fat and sometimes even sugar, adding extra calories to foods that might not have been so healthy to begin with. In Israel, the condiments are full of ingredients that are good for you. In addition to adding flavor to food, Israeli condiments add nutritional value. Some of the most popular condiments in Israel include:
Labneh– Labneh is a creamy, white spread that is made from the whey leftover when Greek yogurt is strained. The result is a thick, yummy mixture that tastes great spread on pita bread with meats or roasted vegetables, as a dipping sauce with falafel balls, or spread on other bread products. Labneh is rich in probiotics and high in calcium, even though it is easy to digest by people who have lactose intolerance.
Tahini– This paste is made using ground sesame seeds and has a sweet and savory taste. Olive oil is sometimes added for a smoother, richer consistency. Tahini can be stirred into soup, eaten with falafel, drizzled on toast, or even used as a dip with fresh veggies. Sesame seeds have a lot of nutritional value and contain many vitamins, including manganese and calcium.
Hummus– Hummus is made by blending chickpeas with tahini, olive oil, lemon, garlic, and sea salt. It can also have other flavors added to it. Hummus is used for almost anything, from spreading on sandwiches to dipping veggies. The main ingredient, chickpeas, are high in fiber, as well as nutrients like calcium, iron, folate, and manganese.
Whole grains are rich in dietary fiber and nutritionally better than processed grain products. Consumer Reports.
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12. They Eat Whole Grain Carbohydrates
Whole grains are another food group commonly enjoyed in Israeli cuisine. Unlike processed, white grains that are popular in some countries, whole grains are made while leaving the kernel of grains intact. Even though processing grains makes it easier to keep them fresh, the grains also lose significant nutritional value.
Eating a diet rich in whole grains is important for many reasons. Bran and fiber break down more slowly than glucose, so they help maintain healthy blood sugar levels instead of causing spikes, which can help manage diabetes or prevent it. There has also been research that shows fiber stops the formation of blood clots to reduce the risk of heart attack and stroke and lowers blood cholesterol. Additionally, fiber helps with healthy digestion and benefits the digestive tract.
Spices are predominant in Israeli cuisine and offer numerous health benefits. Shutterstock.
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13. Israeli Food is Rich in Spices for Added Health Benefits
Did you know that eating enough of the right spices is beneficial to your health? Spices are something prominent in Israeli cuisine. Individual spices are sold all over markets and they also sell spice blends like Za’atar, which is a blend of different herbs native to that region. Here are some health benefits associated with popular spices in Israeli cuisine:
Turmeric– Turmeric is a bright, yellow color that is known for fighting inflammation through the body because of its antioxidant powers. Since low-level inflammation is responsible for most chronic western diseases, it’s no surprise that it reduces the risk of cancers, prevents Alzheimer’s disease and cognitive decline, relieves arthritis symptoms, and reduces the risk of heart disease.
Cinnamon– This spice is another popular additive to spice blends because of its warm aroma and taste. It also has many health benefits, including being an antioxidant, lowering cholesterol, boosting metabolism, and lowering blood sugar.
Cumin– Cumin has a distinct flavor common in many types of cuisine. It is a nutrient-dense spice, having potassium, phosphorus, and thiamine. It also has digestive benefits and helps many conditions associated with diabetes.
Cloves– Cloves have a strong taste and an even stronger antioxidant content, having the most antioxidants out of all common spices and herbs. They are a common additive to spice blends and teas, especially since they are a natural painkiller and antiseptic.
Nutmeg– This warm spice also tastes great in Israeli spice blends, especially with the slightly nutty flavor. It has powerful anti-inflammatory compounds and also helps purify the kidney, which is essential for removing toxins from the body.
Nutritious Israeli salad is eaten with most meals. Shutterstock.
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14. Israeli Salad is Incredibly Popular
It’s not uncommon for Israelis to eat salad with every meal. In some countries, salad is loaded with so many high-calorie toppings that it isn’t really healthy anymore. By contrast, Israeli salad is generally made from cucumbers, tomatoes, and onions. Tomatoes and cucumbers are incredibly hydrating. Plus, tomatoes are full of a powerful antioxidant called lycopene, which has been linked to reduced rates of heart disease and cancers. Israeli people eat plenty of them, with statistics showing that they eat an incredible 140 tons of tomatoes every single year.
The salad vegetables are dressed are dressed with a blend of olive oil, vinegar, lemon juice, and seasonings. This dressing is a much healthier option than the “ranch” popular in other countries. On average, two tablespoons of ranch contains around 140 calories, 14 grams of fat, 260 mg of sodium, and just under two grams of carbohydrates. Even though the olive oil does add some fat to Israeli salad dressing, it is healthy polyunsaturated fats. The dressing is also significantly lower in sodium.
Healthier beverages like fruit and vegetable juice are also popular in Israel. Pixabay.
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15. Israel Has Healthier Drink Choices
In many Western cultures, drinks are full of sugar. Sodas are popular and juices, which are supposed to be healthy, contain so much sugar that a lot of the health benefits are lost. People in Israel drink a lot of water, especially during the hotter summer months. The government has even discouraged sugary drinks by imposing a tax on them, in an effort to encourage healthy beverage choices. There are many healthy beverages popular in Israel, including:
Fruit and vegetable juices– With so much fresh produce available, it’s no surprise that fruit and vegetable juices are popular. These are fresh, though, which lets the juice retain its nutritional value. They also don’t have sugar, preservatives, or other unnecessary ingredients added. Pomegranate juice is one of the most popular, but there are many others, too.
Limonana and Rimonana– Limonana is made with lemon and mint and it’s most popular during the summer months. Rimonana is made from pomegranate juice and mint, which is more popular during the fall and winter because of the growing seasons.
Water– Israeli people also drink a lot of water, especially during hotter months. The people of Israel have many water conservation processes because fresh water in the area is limited. Most of their water comes from the Mediterranean Sea and is de-salinated before use.
An Israeli breakfast plate provides fuel for the day. Shutterstock.
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16. They Eat Big Breakfasts
In Israel, big breakfasts are common. Eating breakfast has a lot of health benefits. It gives your body energy to move and do what it needs to during the day, rather than relying on reserves and reduces brain fog. Starting your day with breakfast is also important for preventing insulin resistance. If you are skipping at least 5 days a week, there is a 55% greater chance that you’ll develop Type 2 diabetes later in life.
Of course, the food you’re eating for breakfast matters, too. An Israeli breakfast isn’t full of sweet, processed breads and high-carbohydrate foods like pancakes or waffles. Instead, Israeli breakfast has healthy components like traditional Israeli salad, fresh vegetables, and high-fiber porridge. Healthy sources of calcium and protein are also included with sides of cottage cheese and labneh. One of the most popular breakfast dishes is shakshuka, a tomato-based dish that has been topped with eggs and baked. People may also dip toast in it, but of course the bread in Israel is made from whole grains full of fiber that are a healthier option for breakfast, too.
Pomegranate seeds are high in fiber and the juice has high vitamin C content that reduces inflammation in the body. Flickr.
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17. Pomegranate is a Popular Choice
Pomegranates are one of the seven indigenous fruits mentioned in the bible, alongside other choices you can find through Israel including dates, figs, olives, grapes, wheat, and barley. It’s most common to see these on the table around Rosh Hasana, or the Jewish New Year, because pomegranate trees ripen in early fall. In addition to eating the beautiful red seeds raw, the people of Israel drink pomegranate juice and use it in dressing and marinades.
When eaten raw, the seeds themselves are full of fiber and other nutrients. The juice of a pomegranate is full of antioxidants and even has 40% of your daily value of Vitamin C. In fact, pomegranate juice contains three times the amount of antioxidants as red wine or green tea. These antioxidants fight inflammation and free radicals throughout the body. Some of the diseases they fight off include various cancers, heart disease, arthritis, and Alzheimer’s disease. There’s even some research that pomegranates reduce the risk of insulin resistance and help manage conditions like diabetes and high blood pressure.
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18. Israel Loves Dried Dates
Locally-grown dates are another popular item that you can find at roadside stands and shuks. Dates are incorporated into the average Israeli’s diet in several ways. They are most commonly eaten in their dried form and might even be stuffed with walnuts. The people of Israel also use the nectar from the dates. It can be added to sauces, stews, and marinades and even swapped out for sugar and used as a healthy sweetener.
One of the unique things about dates is that they preserve well, so they can be dried without ingredients like sulfur dioxide or potassium sorbate. Plus, dates have tons of incredible health benefits from being a fiber-rich food that’s also full of antioxidants. Research shows that dates are high in iron, which helps prevent anemia. With them having high concentrations of sugar and fiber, they are great for an energy boost. It’s even common for them to be used during fasting periods in Israel and other Middle Eastern countries for this reason. Dates also have other key vitamins and minerals, including calcium, phosphorus, zinc, selenium, several B vitamins, and more.
