ATHLETIC FOX
ATHLETIC FOX
BLUEPRINT
IBS Support Program
— for a happy tummy —
AFBP
Irritable Bowel Syndrome ‘IBS’
My Story….
For those of you who do not know, I have severe Irritable Bowel Syndrome aka IBS. Here is
a picture of when I have a bad flare up.
I’ve suffered with this since I was 9 or 10 to varying degrees but it became more severe when
I turned 16. A flare up can last 24hrs to 8 weeks depending on many factors. During a flare
up, the effect is pretty shocking – as you can see from the photo above.
Not just the visual effect of a massive tummy and bad water retention, but the pain, anxiety
and discomfort is debilitating. So many days have been spent sulking on the couch with
tears of frustration and inevitably work lost as I cannot do a photoshoot or prepare
effectively for an event.
!2
AFBP
Irritable Bowel Syndrome ‘IBS’
In 2015 I finally went public with my 20+ year battle with my digestive issues and
was completely overwhelmed by the amount of people facing the same problems on
a daily basis. This is a topic which isn’t discussed enough.
So, to all you ladies out
there with IBS, or IBS
symptoms
this
supporting document is
to complement the
Athletic Fox Blueprint or
the 21BBB rapid fat loss
plan. Lets modify the
nutrition section and
keep your tummy happy
while staying on track
with your fat loss goals.
Please note, I am not an expert or a doctor. I speak only from experience on what has
helped me MANAGE not CURE my condition.
Every case of IBS is unique. This is subjective document which may assist you in
your symptoms, however it is not conclusive and please ensure you seek professional
medical advice.
!3
AFBP
IBS Overview
What is IBS?
IBS – Irritable Bowel Syndrome – is a condition of the digestive system. It’s pretty common
and tends to be a long-term condition with acute flare-ups. Symptoms can include bloating,
distended belly, stomach cramps, gas, diarrhoea and/or constipation. Your IBS symptoms can
vary from mild to severe.
What causes IBS?
There can be a number of different causes and triggers. IBS is thought to be caused by
physical problems with digestion and increased sensitivity of the gut. Triggers can include
inflammatory foods, stress and emotions.
Here are some foods, emotions and situations which can trigger my IBS:
• High Stress Levels
• Certain alcoholic drinks
• Processed fatty or fried food
• FODMAP foods (more on this later)
• Fibre and dietary fibre supplements
• Chemicals and colouring in foods
Here are some other common triggers which do not affect me but they may affect you:
•
Fizzy drinks
•
Caffeinated drinks
•
Emotions (high state of emotion – good or bad!)
!4
AFBP
IBS Overview
What Can You Do To Manage Symptoms?
IBS can be frustrating, upsetting, embarrassing and downright horrible. However, instead of
feeling beat up and overwhelmed its time to BE A DETECTIVE AND TAKE ACTION!
I would recommend you keep a food and stress diary for at least 3 weeks. Look carefully at
both weekdays and weekends as this is great way to identify your triggers.
Here’s what you should note:
• What you ate/drank and at what time
• How you felt immediately afterwards/ an hour afterwards/ a few hours after
• The amount of sleep you got/ what time you went to bed/ how you felt on waking
• Your mood during the day
• Negative emotions/ what caused them/ how did you cope
Lets discuss this in the Athletic Fox Forum or 21BBB Forum as it will also help others in
your shoes.
What Foods Are On An IBS-Friendly Diet?
Learning what foods help your IBS is a massive part of managing it. For me it was partly
trial and error, and partly moving to a low FODMAP diet, with very little fibre, dairy and
gluten free.
Again – what works for my tummy may not work for you. You will need to build your own
diet and become your own detective but I can give you a starting point and a few tips.
!5
AFBP
IBS Overview
The FODMAP Diet
FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides and
polyols”,
To put it simply, these are types of foods which aren’t easily digested so sit in the gut and
ferment, causing IBS symptoms.
Try cutting these out of your diet and see how you feel (use your food and mood diary to
help keep track).
Please note this is an overview of the FODMAP diet and is aimed as a starting place for you
to go and do your own research. Low FODMAP recipes are also found online, although I
would recommend modifying the blueprint and 21BBB meals or using the build-a-meal
guidelines for fat loss.
Places to read more on the FODMAP diet and information on IBS these links are useful:
-
http://www.med.monash.edu/cecs/gastro/education/2013-public-lecture.html
-
http://www.med.monash.edu/cecs/gastro/fodmap/
-
http://shepherdworks.com.au/disease-information/low-fodmap-diet
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AFBP
IBS - FODMAP Quick Reference Guide
Foods to AVOID
This list is not exhaustive and more information can be found on the links in the previous
page. Any recipe in the Athletic Fox Blueprint or 21BBB containing these foods should be
avoided if you have tummy issues.
Vegetables and Legumes
Fruit
• Garlic
• Apples
• Onions
• Apricots
• Artichoke
• Avocado
• Asparagus
• Blackberries
• Baked beans
• Cherries
• Beetroot
• Currants
• Black eyed peas
• Dates
• Broad beans
• Grapefruit
• Butter beans
• Lychee
• Cauliflower
• Mango
• Celery
• Nectarines
• Kidney beans
• Peaches
• Leeks
• Pears
• Mange Tout
• Persimmon
• Mushrooms
• Plums and prunes
• Peas
• Pomegranate
• Savoy Cabbage
• Raisins
• Soy beans
• Tinned fruit in apple / pear juice
• Split peas
• Watermelon
• Scallions and spring onions
• Shallots
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AFBP
IBS - FODMAP Quick Reference Guide
Foods to AVOID
Cereals, Grains, Breads, Biscuits, Pasta,
Sauces, Sweets, Sweeteners and Spreads
Nuts and Cakes
• Products containing wheat (read the
• Agave
label) including pasta, breads, cereal, rolls
• Fructose
• Biscuits
• High fructose corn syrup (HFCS)
• Breadcrumbs
• Honey
• Cashews
• Ketchup / Tomato sauce
• Cakes
• Milk chocolate
• Egg or udon noodles
• Sugar free sweets containing polyols (check
• Regular noodles
the label – anything ending in -ol or isomalt)
• Pastries
• Inulin
• Barley
• Isomalt
• Bran cereals
• Maltitol
• Couscous
• Mannitol
• Pistachios
• Sorbitol
• Rye
• Xylitol
• Semolina
!8
AFBP
IBS - FODMAP Quick Reference Guide
Foods to AVOID
Prebiotic Foods (these can be ingredients
Drinks
in yoghurts, snacks, bars etc)
• FOS – fructooligosaccharides
• Beer
• Dandelion tea
• Inulin
• Orange juice
• Oligofructose
• Rum
• Sodas/fizzy drinks with High Fructose
Corn Syrup (HFCS)
• Soy milk made with soy beans
• Sports drinks (very sugary
• Wine (sad but true! A glass here and
there is usually fine but it depends how
sensitive you are)
Fiber Foods
Dairy Foods
You may also want to moderate the
• Buttermilk
amount of fibre in your diet.
• Cream cheese
Be careful using even natural fibre such as
• Cream
psyllium husks or a lot of raw vegetables
• Custard
as these may contribute to bloating.
• Ice cream
• Margarine
Don’t cut it out completely, but see how
• Milk (cow, goat and sheep)
much your tummy can tolerate.
• Sour cream
• Yoghurt and Greek yogurt
Recommended intake is 25-30g. Start
slowly when increasing your intake.
!9
AFBP
IBS - Stress Management
Stress and IBS
Stress comes in many forms and can have a profound effect on IBS. Even if you do not feel
emotionally stressed it does not mean you are stress free. Too much or the wrong sort of
training, nutritional deprivation from under or over eating or eating the wrong foods, mental
emotional stress, financial stress, sleep deprivation - the body deals with all the above in the
same way.
These types of stress excite the sympathetic nervous system which is your up and go / fight
or flight system.
For the digestive system to work efficiently the parasympathetic nervous system needs to be
stimulated. This is the “rest and digest” side of the autonomic nervous system.
The parasympathetic nervous system is stimulated by sleep, restorative exercise lie walking,
yoga or mediation, reading, massage, sex, lying in the sun or other mentally and physically
relaxing activities.
Lifestyle Tips for Stress Management to avoid a flare up
• Express your feelings instead of bottling them up.
• Be willing to compromise
• Be more assertive. Don’t take a backseat in your own life. Deal with problems head on,
doing your best to anticipate and prevent them.
• Manage your time better.
• If you can’t change the stressor, change yourself. You can adapt to stressful situations and
regain your sense of control by changing your expectations and attitude.
• Reframe problems. Try to view stressful situations from a more positive perspective.
• Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting
yourself up for failure by demanding perfection.
• Get Educated - Follow the nutritional advice above is a good place to start
• Stop being a dieter! Eating less and Exercising more is not the answer.
• Get Organised - Ensuring that you plan time every day to unwind and fund something that
helps you destress. This is very important for every aspect of your health
• Get Rested - Make sure you’re getting adequate sleep. I recommend 7-8hrs a night.
• Learn to say NO
• Take control of your day and environment
• Do not be afraid to distance yourself from people and end relationships if they no longer
serve you.
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AFBP
IBS - Stress Management
How to Cope During a Flare Up
• Wear comfortable clothes
• Use hot water bottles
• Take it easy in the gym. Accept you are having a flare up and go for a long walk instead to
be kind to yourself.
• Do not be afraid to say no to social situations
• Eat bland foods, little and often.
• Drink plenty of water
• Realise you are not getting fat, you are bloated and likely have water retention
• Take time out during the day for you. This may behaving a 15-20min nap, learning to
meditate or quietly reading a book.
Other Considerations
IBS is a blanket term for a wide array of possible issues. The fundamentals of IBS treatment
remain the same, ensure you’re eating a good diet, sleeping properly, drinking enough water
(37mL per kg of bodyweight- minimum!) and following the tips in this document.
!11
AFBP
IBS - Rachel’s Approach: how I personally manage my IBS
As well as eating a FODMAP-free diet (see the list above), here’s what’s really helped me
manage my IBS over the years:
• Smaller, regular meals, and I take my time eating them. I try not to eat on the go or bolt my
food down.
• Lots of water and non-caffeinated teas (at least 3 litres a day).
• No more than two coffees or caffeine-drinks per day.
• Being brave enough to ask about the menu/ingredients at at restaurants, cafes and dinner
parties.
• Exercise! This really helps my IBS, from a physical point of view (keeps my guts healthy)
and emotional too (great for stress). However if i am in a flare up I don’t lift heavy weights.
I cannot brace my abs and that is dangerous for my back. Also quite frankly I often feel so
tired and ill all I can do is haul myself out for a walk.
• I am supposed to do relaxation techniques like meditation however I find this very hard as
I have the attention span of a squirrel on speed if my mind is not engaged. Instead, I get
outside as often as I can, regular breaks from work etc.
• Getting enough sleep and getting to bed at a consistent time. – CRITICAL!
• But ultimately what has helped me is coming to terms with it. IBS is something I have, and
getting too upset and stressed about flare-ups will only make it worse.
!12
With a background in Physiotherapy,
Health Expert, Presenter and CEO of
Athletic Fox Pty Ltd, Rachel Guy has
worked in the fitness industry for the past
13 years.
Based in London, she is regarded as one
of the UK’s top female trainers with an
international following.
Specialising in Fat Loss, Athletic Fox
inspires and educates busy, driven and
successful women to live a healthy,
balanced and fun lifestyle!
Athletic Fox offers online training
through “The Athletic Fox Blueprint” and
The 21 day Rapid Fat Loss “21BBB”
program. Rachel also runs elite lifestyle
and health consulting services with her
bespoke program “Chase Life”.
In the media, Rachel has had a successful
career as fitness model and writer with a
cover of Oxygen Magazine, featuring in
several T.V. commercials and magazines in
Australia, the UK and South Africa
including Oxygen Australia, Ironman,
MuscleMag, The Sydney Morning Herald,
Mens Fitness, Women's Health & Fitness,
Body and Soul, Cosmopolitan, On Duty,
AlphaMan and Shape.
For more information about Athletic Fox
and Rachel Guy check out:
www.athleticfox.com