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Plant-Based Diet the Key to Solving My Digestive Disorders

Is a Plant-Based Diet the Key to Solving My Digestive Disorders?

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Plant-based diets are on the rise primarily due to the increasing recognition of their health benefits and better nutritional intake. As research continues to highlight the positive impacts of a plant-based diet on health and well-being, you may be among the many who are considering switching to this dietary approach.

When we talk about plant-based, you might only think “vegan” or “vegetarian,” but today there are many more types to consider, depending on your health profile. As a general rule, if you’re eating plant-based that means you are not eating meat or dairy products, eggs, poultry, or seafood. But as you’ll see from the list below, there are many ways to approach it, including keeping small amounts of meat and dairy in your diet but making an effort to add more plant-based food sources.

Plant-based diets include:

  • Vegan – includes only nutrient-dense plant-based foods with no animal-derived products (fruits, vegetables, legumes, nuts, seeds)
  • Vegetarian (lacto vegetarian, ovo-vegetarian, lacto-ovo vegetarian) – excludes all meat, fish, and poultry; lacto vegetarian includes some/all dairy; ovo vegetarian includes eggs
  • Mediterranean – includes abundant amounts of fruits, vegetables, nuts, seeds, legumes, and moderate amounts of red meat, poultry, eggs dairy, and seafood
  • Raw food – includes mostly or exclusively raw and unprocessed foods; sometimes includes eggs and dairy, and occasionally raw fish and meat
  • Whole food plant-based – includes whole, minimally processed foods – primarily vegetables, fruits, legumes, seeds, and nuts; limits/excludes animal products; excludes refined foods
  • Macrobiotic – includes whole, organic, and unprocessed foods and avoids high-fat, processed, and sugary foods
  • Alkaline – includes alkaline foods (fruits, nuts, legumes, and vegetables), and avoids acidic foods (fish meats, poultry, grain, alcohol) and neutral foods (dairy, starches, milk, natural fats)
  • Pescatarian – includes seafood as a protein source, avoids red meat and poultry
  • Flexitarian – includes dairy and eggs, encourages the addition of plant-based food sources and eating less meat

The growing availability of plant-based options in stores and restaurants makes it much easier for you to adopt; but can a plant-based diet solve your digestive disorders?

Digestive Disorders and The Impact of Plant-based Diets

Digestive disorders such as Crohn’s disease, ulcerative colitis, or irritable bowel syndrome can significantly impact your quality of life. The ongoing nature of these conditions means that symptoms of discomfort and pain can disrupt your day-to-day activities and routine tasks. If you’re struggling with digestive issues, you may be wondering if changing your diet could help, especially since a plant-based diet comes with many benefits. The following factors highlight why a plant-based diet might be an idea worth trying.

  • Increased Fiber Intake
    Plant-based diets tend to have a high fiber content. Fiber is essential for maintaining regular bowel movements and preventing constipation, a common digestive symptom. Incorporating more plant-based foods into your diet will result in increased fiber consumption and, by association, may improve digestion with more regular bowel habits. It is important to note there are 2 different types of fibers. Soluble and insoluble fibers are primarily found in fruits, vegetables, and whole grains. Soluble fiber attracts water, binds to fatty deposits (cholesterol), and eliminates them from the body. Insoluble fiber adds bulk to stool and helps to move food through the gut.
  • Reduced Inflammation
    Studies show that chronic inflammation in the digestive tract can contribute to various digestive disorders. Adopting a plant-based diet limits or restricts pro-inflammatory foods (processed sugars and foods high in trans and saturated fats) giving the gut a chance to heal. By eating more foods high in healthy omega-3 fatty acids (which we don’t always get enough of), you’ll also be keeping the omega-3 / omega-6 ratio in balance. Plant-based foods are also naturally anti-inflammatory thanks to their abundance of antioxidants, phytonutrients, and fiber. The anti-inflammatory properties in fruits and vegetables may not only reduce the risk of developing a digestive disorder but may protect against other chronic inflammatory diseases as well.
  • Healthier Gut Microbiome
    The gut microbiome plays a crucial role in our digestive health. It does everything from nutrient absorption to boosting immune function. Research suggests that adopting plant-based diets increases the number of beneficial bacteria in our gut. How? Many plant-based foods are prebiotics and prebiotics are known to feed beneficial gut bacteria and help to promote the accumulation of healthy probiotics in the gut.
  • Removal of Meat-based Compounds
    Some people have a problem breaking down the fats and proteins in animal byproducts. This can lead to increased inflammation and gut disturbances that can lead to chronic inflammation and chronic constipation in some cases. High intake of animal byproducts can lead to IBD and constant exposure can lead to colon cancer.

Incorporating More Plant-Based Foods Into Your Dietary Habits

Now that we’ve mentioned some benefits of a plant-based diet, here are a few tips on how to start.

  1. You certainly don’t want to jump into any of the diets above without knowing how it may affect you, especially if you have a digestive disorder or another type of chronic condition. We can help you see the big picture – including the potential risks and benefits of major dietary changes and how the changes will impact your overall health. Working with our nutritionist will help you get the most out of a plant-based diet.
  2. Start slowly – Transitioning to a plant-based diet doesn’t have to happen overnight. Begin by incorporating one plant-based meal or snack into your daily routine, gradually increasing the frequency over time. A plant-based diet can help the body naturally detox. Gradually increasing plant-based foods over time can also help with reducing the severity of detoxing effects that eating a full plant-based diet can potentially have.
  3. Focus on variety – Explore a wide range of fruits, vegetables, whole grains, legumes, nuts, and seeds to ensure you’re getting a diverse array of nutrients and flavors in your diet.
  4. Experiment with recipes – Get creative in the kitchen by trying out new plant-based recipes. Find inspiration online, in cookbooks, or through cooking classes to discover satisfying plant-based meals. A nutritionist is a wonderful resource for recipes and recommendations for specific diets.
  5. Make simple swaps – Replace meat with beans or lentils in your favorite dishes, swap dairy milk for almond or oat milk, and use plant-based alternatives like tofu, seitan, and tempeh, instead of animal protein.
  6. Plan ahead – Plan your meals and snacks to ensure you have plenty of nutritious plant-based options on hand. Preparing meals in advance can make it easier to stick to your plant-based diet goals. During grocery shopping swap out one unhealthy snack for a healthy plant-based snack.
  7. Listen to your body – Pay attention to how your body responds to different plant-based foods and make note of any changes in digestive habits. Everyone’s digestive system is unique, so it’s essential to find what works best for you and adjust your diet accordingly.

Transitioning to a plant-based diet may improve your digestive disorders and reduce the severity of symptoms that you experience. To discuss the benefits of starting a plant-based diet, the best way to go about it, and other nutritional advice that might help improve the presence of digestive symptoms, please call us at 703-532-4892 and make an appointment.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

References

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

Transforming Gut Health

Transforming Gut Health with Osteopathic Manual Therapy: Overcoming IBS Naturally

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Irritable Bowel Syndrome (IBS) is a chronic, functional disorder of the digestive system. People with IBS can experience several unpleasant symptoms, including cramping, constipation, bloating, diarrhea, and abdominal pain. It is not uncommon for people with IBS to also experience bouts of anxiety and depression.

Research has not confirmed an exact cause of IBS, but has identified several factors that may contribute, including childhood trauma, stress, genetics, bacterial or viral infections, or changes in a person’s microbiome.

Treatments

There is no cure for IBS. Treatment focuses on identifying triggers to reduce the frequency of flare-ups and managing symptoms when they do arise.

Dietary modifications are a must. Working with a nutritionist can help you determine which foods are triggers and need to be eliminated and which foods can help restore balance to your microbiome.

Daily activity, relaxation techniques, and improving sleep habits are also highly encouraged. Depending on your symptoms and their severity, your provider may also recommend prescription medications, over-the-counter medications, or supplements.

Outside of allopathic (traditional western) medicine, visceral manipulation, a type of osteopathic manual therapy (OMT), is another effective therapy used by both physicians and physical therapists to treat IBS and other gut disorders.

To understand how a manual therapy can treat a disorder of the digestive system, one should first understand one of the basic principles of OMT: structure and function are reciprocally interrelated. This means that when there are structural imbalances within one of the body systems, the proper functioning of other body systems is limited.

Providers trained in osteopathic manual therapy use their hands and gentle touch to locate these structural imbalances and once identified, manual therapies can assist the patient in recovering.

Visceral manipulation is an organ-specific massage technique that helps your internal organs (visceral organs) move smoothly and naturally.

How OMT & Visceral Manipulation Improves Symptoms of IBS and Other Digestive Disorders

The digestive system is composed of the GI tract (mouth, pharynx, large and small intestines, esophagus, and anal canal) and the biliary system (liver, gallbladder, pancreas, and bile ducts), and relies on the smooth muscles of the muscular system to push food and liquid through the GI tract. During this process important nutrients are broken down and absorbed while waste is eliminated. A healthy muscular system is crucial to maintain the motility (natural movement) and function of digestive system’s visceral organs.

Motility becomes restricted when the connective tissue around the organs become inflamed. This can be a result of infections, trauma, poor diet, surgical scar tissue, toxins, or stress. As a result, functional and structural imbalances occur and manifest as symptoms. In the case of IBS, they can manifest as pain, gas, bloating, constipation, or any of the other symptoms mentioned above.

First, a manual assessment is done to determine if restrictions are the cause of your symptoms. If so, visceral manipulation techniques are then used to improve the function of the organ by relaxing smooth muscle tissue (improving gut motility), increasing blood flow (promoting healing), and improving lymphatic drainage (reducing swelling).

Our bodies are in constant motion, but we don’t often think about internal motion and what happens when our internal organs lose their motility. With visceral disorders, there is always a structural component. OMT can be a serious help in treating IBS as well as other digestive disorders such as colitis, GERD, irritable bowel disease, etc.

Fundamental health relies on all body systems working harmoniously. Visceral manipulation is one of many tools we use at the Kaplan Center to maintain the internal harmony of the body. Please give us a call at 703-532-4892 if you have IBS or other chronic pain symptoms that have not responded well to traditional treatments.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

References

Bath M, Owens J. Physiology, Viscerosomatic Reflexes. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.

Lotfi C, Blair J, Jumrukovska A, Grubb M, Glidden E, Toldi J. Effectiveness of Osteopathic Manipulative Treatment in Treating Symptoms of Irritable Bowel Syndrome: A Literature Review. Cureus. 2023 Jul 24;15(7):e42393. doi: 10.7759/cureus.42393. PMID: 37621836; PMCID: PMC10446503.

https://www.aacom.org/become-a-doctor/about-osteopathic-medicine#

https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/symptoms-causes/syc-20360016

 

ibs-symptoms

6 Ways to Ease Your IBS Symptoms

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Living with irritable bowel syndrome (IBS) is no picnic. The American College of Gastroenterology estimates that approximately 10-15% of the U.S. population has IBS. Despite the emotional and physical distress caused by bouts of cramping, diarrhea, constipation, gas, bloating, and abdominal pain, many people quietly suffer without a proper diagnosis.

Your IBS symptoms can improve with nutritional counseling and a specialized treatment plan that fits your unique health profile and lifestyle. While its specific causes are unknown, diet modifications can be very helpful in lowering the frequency and ease the severity of your symptoms.

Here Are 6 Ways to Ease Your IBS Symptoms

1. Check for microbial imbalances.

Unhealthy microbes or bacteria in the wrong place can be the root cause of IBS. It is estimated that up to 78%[1] of IBS patients have Small Intestine Bacterial Overgrowth or SIBO, a condition in which the type of bacteria normally found in the large intestine proliferates in the small intestine where it doesn’t belong. It can affect the absorption of nutrients and cause significant bloating and discomfort.

Pathogenic microorganisms anywhere in the gut can also cause IBS symptoms. At the Kaplan Center, our providers order specialized tests to find out the type and location of microorganisms in the intestinal tract. If we detect an overgrowth, we can treat it with prescription antibiotics, and antifungals or natural antimicrobials, such as oil of oregano and garlic extract.

2. Look for major triggers and irritants.

Gluten, corn, dairy, soy, eggs, peanuts, additives, and gums (such as carrageenan) can be major triggers. Other irritants, such as caffeine, alcohol, and NSAIDs such as ibuprofen, can worsen IBS symptoms. We’ll guide you through an elimination diet to identify your triggers and to ease and/or, in some cases, eliminate symptoms.

3. Eliminate high FODMAP foods.

Some healthy foods such as apples, watermelons, and broccoli can worsen IBS symptoms. FODMAPS, which stands for Fermentable Oligo-Di-Monosaccharides and Polyols, are types of carbohydrates that are osmotic and will pull water into the intestine. These foods may not be absorbed well and can be fermented by bacteria in your intestine, worsening IBS symptoms. Eliminate high FODMAP foods from your diet completely for 4 weeks. Re-introduce them one by one to narrow down the list of foods that cause your IBS symptoms to flare up.

4. Look for inflammation.

Our functional approach to treating symptoms means we’ll also look for signs of inflammation in the gut that may be exacerbating your symptoms. Our nutritionist can work with you to make sure you’re eating the right foods to reduce the occurrence of inflammation, thereby easing your IBS symptoms.

5. Digestive aids.

Sometimes acidity in the stomach needs to be stimulated and digestive enzymes need to be replaced. If foods are not broken down to a molecule small enough for absorption, it can affect digestive health. Natural antispasmodics such as peppermint oil can help with motility (the movements of the digestive system and the transit of the contents within it).  Physical therapy and acupuncture can also be helpful for bowel function, especially constipation.

6. Introduce probiotics and nutrients.

Beneficial bacteria and certain nutrients are essential for healing the lining of the gut. At the Kaplan Center, we can formulate a variety of probiotics depending on your specific needs. Nutrients that are essential to gut health include zinc, L glutamine, aloe vera, DGL (Deglycyrrhizinated Licorice), and slippery elm.

If you are experiencing digestive symptoms, please give us a call us at 703-532-4892. We’re here to help you get to the root cause of your symptoms so healing can begin.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

[1] Ghoshal UC, Shukla R, Ghoshal U. Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy. Gut Liver. 2017 Mar 15;11(2):196-208. doi: 10.5009/gnl16126. PMID: 28274108; PMCID: PMC5347643.

Dr. Lilienfield discusses Irritable Bowel Syndrome Treatments

Treating Irritable Bowel Syndrome: A Functional Medicine Approach

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Irritable Bowel Syndrome (IBS) is a chronic disorder that can cause considerable discomfort for those who are affected. Symptoms include abdominal pain, cramping, bloating, constipation, and diarrhea. However, once diagnosed and under the proper treatment, people with IBS are able to reduce the frequency of their flare-ups for a better quality of life.

At The Kaplan Center, we have been successfully treating IBS for years using a Functional Medicine approach.

Functional Medicine physicians look for signs of imbalance and areas of health that can be optimized. If and when they are found, the next step is looking at factors that could be supporting or exacerbating the disease – like environment, diet, past infections, medications, and levels of stress for example. Once the underlying causes are identified and removed normal digestive function and health can be restored.

In this video, Dr. Lisa Lilienfield explains the Functional Medicine approach to treating IBS.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

 

digestive symptoms

Identifying the Root Cause of Digestive Symptoms

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Food is at the very center of everything that we do. The nourishment obtained from food is what keeps our body strong, fit, and healthy.

Digestion is an important part of our overall well-being. It’s intricately tied to a healthy immune system and the ability to fight disease. The gut microbiome, which is composed of hundreds of billions of bacteria and viruses residing in our intestines, is often referred to as our “second brain” because these friendly bugs produce and release brain chemicals such as serotonin that is directly linked to our mental health and improvement of depression and anxiety. That’s why unhealthy diets may worsen those symptoms.

At The Kaplan Center we don’t think of digestion as just the mechanics of eating. Digestion is a whole-body process. When looking for solutions to treat digestive problems, that’s exactly how we view it.

Imbalances in the digestive system

Digestive disorders in the United States are on the rise, and along with it the sales of over-the-counter (OTC) drugs and supplements. Self-medication and self-supplementation may also be a  contributing factor to the exacerbation of certain conditions and can sometimes cause more harm than good.  It is always encouraged to check with your healthcare provider prior to taking OTC drugs and supplements.

Symptoms related to the Gastrointestinal System (GI) issues can vary widely, sometimes unrelated to digestive discomfort.

Common signs and symptoms of digestive disturbances:

  • Gas
  • Bloating
  • Abdominal discomfort or pain
  • Constipation/Diarrhea
  • Skin conditions such as acne
  • Vitamin deficiencies that may be the result of improper nutrient absorption, leading to fatigue, sluggishness, or low energy

In some cases, these symptoms can be traced back to specific digestive disorders such as Inflammatory Bowel Disease (IBD), Irritable Bowel Syndrome (IBS), Small Intestine Bacterial Overgrowth (SIBO) or Gastro-esophageal reflux syndrome (GERD). At other times, these symptoms appear as a secondary manifestation of an autoimmune or infectious disease.

Investigations

Issues with the digestive system can stem from a wide range of sources. Doctors will start by taking a full medical history to find out about your specific concerns. If needed, they may recommend routine lab work to rule out any autoimmune disease such as Celiac or Crohn’s Disease. They may also order functional testing of your gut bacteria (to check if you have any harmful bugs) and look for any inflammatory markers that may be contributing to your symptoms.

Treatment options

Treatment options for digestive disorders will vary and are patient-specific. Depending upon your symptoms, medical history, and lifestyle, our doctors will use that information alongside the results of any relevant tests. Our goal is to figure out the root cause(s) of your symptoms and how best to address them.

Treatment may include a combination of:

Good food and good digestion are essential for good health. Using an integrative approach, our goal is to take an in-depth look at the issues and use a variety of proven treatments to improve your digestive health.

References:

  1. https://www.sciencedirect.com/science/article/pii/S0149763418308613
  2. https://www.niddk.nih.gov/about-niddk/strategic-plans-reports/burden-of-digestive-diseases-in-united-states/burden-of-digestive-diseases-in-the-united-states-report
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1717511/
Visceral Manipulation, What is it? How does it work?

Visceral Manipulation: What Is It & How Does It Work?

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Within the foundation of osteopathy is the concept that freedom of movement within all structures of the body is the key to their healthy functioning and self-healing abilities. Life is movement, a result of our muscles, bones and organs moving together harmoniously. Visceral manipulation is one such manual technique that fully embraces this concept.

How it works

The viscera, or the internal organs located within the chest and abdomen, have an inherent motion and this motion is connected to the physiological functioning of the organs. Most people don’t realize that our organs are indeed in constant motion as we move. For example, our kidneys slide up and down our Psoas muscle, a major hip and trunk flexor. This is possible because our vertebrae create a frame which is supported by our muscles. Its job is to protect our organs that are enveloped by membranes and serous fluid and allow them to move freely in the cavities formed by the skeleton. When the viscera become restricted, the body is forced to compensate in various ways, leading to a functional problem. And if not remediated it could eventually lead to a structural problem. Getting back to the example of our kidneys, if its mobility is restricted, it can contribute to someone’s back pain.

But how does one lose this mobility in the first place? It can be the result of many factors such as surgeries, diet, posture, and physical trauma, to name a few. A small dysfunction in one area can lead to problems elsewhere in the body due to the interconnectedness of the fascial system. Therefore, the origin of pain can actually be in a different place. The body is essentially forced to develop a compensatory pattern until the source of the dysfunction is located and treated.

The goal of visceral manipulation is to restore homeostasis, or stability, within the affected organ(s). This, in turn, will also positively affect the lymphatic, circulatory and neurological systems that surround the organ being mobilized. Palpating, or using gentle touch, to locate tensions in the fascia (muscles) by a trained hand can reveal much about the organ’s function. This technique allows the practitioner the opportunity to affect deep change through a gentle approach.

Jean-Pierre Barral, a Physiotherapist (R.P.T.) and Osteopath (D.O.), is the developer of the Visceral Manipulation technique. He first developed this technique in France and started teaching it in the United States in 1985. His clinical work observing tissue tension patterns in cadavers along with knowledge of biomechanics lead to the development of Visceral Manipulation which is now used by many health practitioners as an important therapeutic tool.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2