Are you troubled with abdominal pain, diarrhea alternating with constipation
, belly cramps, or bloating? Irritable Bowel Syndrome (IBS) might be the reason behind this discomfort. IBS can have long lasting problems, hence managing it well is important.
What to Eat in IBS?
Some food options for an IBS patients include the following:
Boost your fiber intake
Always consider increasing your daily intake of fiber
slowly, by 2 to 3 grams
per day until it reaches 25 grams/day for women and 38 grams/day for
men. Because including too much fiber at once in your diet can cause gas and may trigger IBS symptoms.
if you suffer from diarrhea consider having soluble fibers, while
those who suffer from constipation should opt for insoluble fibers. Here is the list of food items that are rich in soluble and insoluble fibers:
- Soluble fibers are found in oranges, strawberries, blueberries, cucumbers and carrots.
- Insoluble fibers includes zucchini, broccoli, cabbage, grapes, and root vegetables.
Eat healthy protein and low-FODMAP foods
lean meat, and turkey some of the healthy protein sources, which is
easier to digest. Prepare them by grilling, steaming or baking with
little or no oil.
Vegetarians should opt for soy products such as
soybeans, soy milk, grains like quinoa, and nuts and seeds like almonds,
walnuts, chia seeds, poppy seeds and pumpkin seeds. These are low-FODMAP (Fermentable, Oligosaccharide, Disaccharide, Monosaccharide, And Polyols) and healthy protein-rich foods, which is considered best diet for IBS.
What Not To Eat In IBS?
Here's a list of foods that you need to 'avoid' when you’'e suffering from IBS:
Avoid fruits with high fructose content and cruciferous vegetables
Certain vegetables such as broccoli, cauliflower, and brussels sprouts, onions, leeks, and asparagus cause gas and abnormal bowel movements. Similarly, high fructose content fruits such as apples, pears, and watermelon can worsen the symptoms of IBS. Hence, any one suffering from an IBS condition should avoid these fruits and veggies.
Go for fruits that are lower in fructose, such as banana, blueberry, boysenberry, cantaloupe, cranberry, grape, orange, lemon, lime, kiwi and strawberry for better alternatives.
Say no to caffeine
triggers the symptoms of IBS such as diarrhea, gas, or bloating, hence caffeine rich drinks such as coffee, tea, and soda should be avoided.
Better go for juices made from cranberries, bananas, grapefruits, lemons, grapes, and pineapples. Or sip on herbal tea such as lemon honey tea, chamomile tea, or mint tea to satiate your tea-yearning taste buds.
Restrict intake of dairy products
IBS patients usually suffer from lactose intolerance
. Hence, dairy products such as milk, cheese, cottage cheese, ice cream, butter must be restricted in the diet of IBS patients.
Consider oat milk, rice milk, or soy milk as good alternatives to cow’s milk. Use olive oil in place of butter.
Making a stepwise changes in your lifestyle — with a low-fat diet, exercise, and avoidance of alcohol and cigarette smoking — will certainly bring a great relief from the IBS. However, for people who still need help, IBS is treated with some anti-cholinergic medicines and antidepressants.
For any query related to inflammatory bowel syndrome, you can consult a Gastroenterologist at www.healthcaremagic.com