3 Quick Things

Hi Everyone! 

Improve your health with this week’s three simple IBD tips and takeaways.

Remember that Rome wasn’t built in a day. Little changes lead to big results. We challenge you to take one small action today to benefit your future tomorrows.

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Question of the Week

Is it true that eating right before bed can disrupt sleep?

Yes, and no. The answer partly hinges on what and how much you eat.

Colleen says: I wouldn’t suggest anyone eat a meal right before lying down to sleep or watch TV. On average, the stomach takes 3 hours to empty >50% of a meal. Lying down with a full stomach can increase one’s chances of developing reflux. Reflux occurs when stomach acid flows into the esophagus (the swallowing tube) causing a burning sensation (heartburn). Heartburn can interfere with a good night’s sleep. Over time, reflux can damage the lining of the esophagus, which can further disrupt sleep. 

However, eating a light and healthy snack before bed might help some people sleep better.

Going to sleep with an empty stomach can lead to waking up hungry. If a growling stomach is keeping you awake, eat a light snack before bed, such as a banana, 1/4 cup nuts, tablespoon of nut butter or a 1/2 cup cooked oats. Avoid caffeine, alcohol, spicy foods, chocolate, added sugar and fatty foods. 

Oats, in particular, can be an excellent choice for those waking up in the middle of the night with diarrhea because oats have soluble fiber. Soluble fiber helps to form BMs and reduce bowel urgency and frequency. I’ve worked with people with ulcerative colitis and pouchitis who depend on 1/2 cup well-cooked oats to delay overnight BMs.

As for food and sleep, it’s not just what you eat before bed that affects your sleep quality. Research has shown that low-fiber diets high in saturated fat and sugar can worsen sleep quality, whereas high-fiber diets high in protein and low in sugar improve sleep quality. 

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Snacks: Apples and Peanut Butter

Scott says: I like to snack. A lot. If it crunches, I crave it. Chips, crackers, cereal, snack mixes. I ate them all. But when I developed Crohn’s, my world of snacks became smaller and less diverse. Turns out that highly processed snack foods aren’t exactly gut-friendly. However, I’ve learned that snacking with the gut in mind presents an opportunity to turn snack time, which for most people is a health loss, into a health gain.

I miss my snacks, and I’m not alone. Our WBF readers list “snacking with IBD” as one of their greatest struggles. That’s why over the next few weeks we will share with you some of our favorite snacks and tips for successful snacking with IBD.

This week I’m sharing one of my all-time favorite snacks: apples and almond butter or peanut butter. My parents made this for me when I was a kid so there is a comfort food element, but it’s also an excellent combination. I like it best with crunchy apples (did I mention I like crunchy snacks?). 

Apples contain pectin. Not only does pectin lower cholesterol, improve blood sugar control, and help to form bowel movements, but it feeds our beneficial gut microbes. Keeping our gut bacteria well-fed and happy is key to good health.

While most people with IBD can tolerate the insides of apples, the skins might be a little tough. Peel them if you need to, I do.

Peanut butter and almond butter have all the same health benefits as their whole counterparts, but they’re much easier on the gut. 

If you’re not crazy about apples, try one of my other favorite combinations: banana with peanut butter, and carrots with almond butter.

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Homemade Condiment: Ginger Scallion Sauce

Bertina says: You’ll find ginger scallion sauce in many Cantonese restaurants and homes. I grew up with my dad’s homemade recipe and we ate it with everything - from rice to noodles to using it as a dip for my dad’s favorite chicken dish. 

Today I make the sauce at home and STILL love mixing it with rice. [Scott says: me too!] However, these days I also like to cook with it - especially when I grill or roast meats. 

This recipe is a crowd pleaser — salty, gingery and delicious! 

* Cooking tip: I don’t recommend using olive oil for this recipe because you need an oil with a higher smoke point. Also, olive oil would overpower the flavor of the sauce. 

INGREDIENTS :

• 1 cup of finely chopped green onions/scallions
• 2 tbsp of finely chopped or grated ginger (around 5-6 slices of ginger)
• 1/2 tsp salt 
• 7 tbsp of oil (grapeseed, sunflower, or any neutral oil)
• 1 or 2 dashes of sesame oil (optional)

INSTRUCTIONS:

1. Combine ginger, scallions, and salt into a bowl and mix
2. heat up the oil in a small pot until smoking (tip: add a little piece of scallion into it to test if it's sizzling)
3. pour the hot oil into the ginger and scallion mixture and add the 1 or 2 dashes of sesame oil
4. mix everything together and serve!

* This ginger scallion sauce can keep for up to 1 week and should be stored in the refrigerator

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Remember, there’s no one perfect diet for everyone with IBD. If you or anyone you know struggles with what to eat with Crohn's or Ulcerative Colitis, then check out our ebook, Eating with IBD: The Essentials.

Check it out

Do you have a question about these topics, or something else? Just reply with your question to this email and it may appear in an upcoming newsletter.

In good health,

Colleen, Bertina & Scott

This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary