A healthy diet is a cornerstone in the treatment of irritable bowel syndrome (IBS), you may notice that your symptoms are triggered after you eat certain foods. By avoiding these common triggers for IBS symptoms, you may notice more regularity, fewer cramps, and less bloating.
Discover the common diets available to reduce uncomfortable symptoms, and work towards leading a healthy life:
Fibre adds bulk to your stools, which aids in free bowel movement. Fibre-rich foods such as fruits, vegetables and whole grains (millets, rice, quinoa) are nutritious and help prevent constipation. But, if you experience bloating from high fibre intake, try fixing on soluble fibre found in fruits and vegetables instead of grains.
Fibre helps some people with IBS, high fibre intake can sometimes worsen symptoms. If you often experience gas and diarrhoea, consider including soluble fibre foods such as apples, berries, carrots, and oatmeal. Soluble fibre dissolves in water instead of adding bulk associated with insoluble fibre.
Gluten, a protein found in grain products damages the intestine in people who are gluten intolerant. Some people with gluten intolerance also experience IBS, a gluten-free diet will help to eliminate symptoms. Avoid barley, rye, and wheat from your diet and see the improvements.
An elimination diet emphasis on avoiding certain foods for a long period to see if your IBS symptoms improve. The International Foundation for Functional Gastrointestinal Disorders (IFFGD) recommends cutting out these four common culprits: coffee, chocolate, insoluble fibre, and nuts.
The ideal way is to eliminate one food from your diet for 12 weeks at a time. Observe the changes in your IBS symptoms and move on to the next food on your list.
High-fat foods are known to worsen the symptoms of IBS. Fatty foods are low in fibre, can be troublesome for IBS-related constipation. As per the Cleveland Clinic, fatty foods are particularly bad for people with mixed IBS, which is characterized by a combination of constipation and diarrhoea. Going on a low-fat diet improves uncomfortable bowel symptoms.
6.Low FODMAP diet
FODMAPs are carbohydrates that are hard for the intestines to digest. Food components distend the bowel by drawing in more fluid and quickly producing gas by fermented bowel bacteria.The major dietary components that involve in this are known as fermentable, poorly absorbed short-chain carbohydrates, also called indigestible sugars that provide fast food for bacteria.
The acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Limiting your intake of high FODMAP foods for 6-8 weeks may improve IBS symptoms.Not all carbohydrates are FODMAPs, remove the right kind of food for better outcome. Foods to avoid include:
These types of carbohydrates are FODMAPs:
Fructose: Fruits, honey, high-fructose corn syrup, agaveLactose: milk & milk products, ice cream, cheese,yoghurtFructans: Wheat, wheat based cereals, onions, garlic, artichoke, asparagus, broccoli, cauliflower, & mushrooms)Galactans: Legumes, such as beans, lentils, and soybeansPolyols: Sugar alcohols and fruits that have pits or seeds, such as apples, avocados, cherries, figs, peaches, or plums
Low FODMAPs Food
Almond, coconut, rice, and soy milks
Quinoa Spinach, kale, and other leafy greens
According to the journal Gastroenterology, about 3 out of 4 people with IBS had relief from their symptoms right after starting a low-FODMAP diet
Your best diet
Certain foods can improve IBS, but everyone is different. Know how your body reacts to different diets and eat wisely. It is essential to stay hydrated, exercise regularly, and decrease your caffeine intake to promote regularity and minimize IBS symptoms.