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Irritable Bowl Syndrome Diet

Irritable bowel syndrome (IBS) is a chronic condition that affects the digestive system. The muscles in the intestines do not work properly which causes food to get pushed along too quickly or too slowly. This in turn leads to alternating bouts of constipation, diarrhea, gas, bloating and stomach cramps. There is no known cause for this disease but there are treatments for it. One of them is changing your diet so that you avoid foods that can trigger IBS attacks and add some foods that can help keep the symptoms to a minimum.

  1. Soluble Fiber

    • Soluble fiber is a key nutrient in the IBS diet. This is a substance that absorbs in water when it is eaten and does not get digested. When it comes to IBS, soluble fiber can help with both diarrhea and constipation. In the case of diarrhea, soluble fiber forms bulk in the colon which can help with loose stools. It can also soften up stools that are hard and impacted in the case of constipation. Some examples of foods that contain soluble fiber are rice, barley, quinoa, oatmeal and white breads.

    Insoluble Fiber

    • Insoluble fiber is the other type of fiber. Unlike soluble fiber, insoluble does not get absorbed in water. When it comes to IBS, insoluble fiber is actually a catch-22. It might help with elimination, but it also stimulates the gastrointestinal tract. If used improperly, this can cause more harm then good. To avoid this from happening, never eat foods containing insoluble fiber by themselves on an empty stomach. Instead, eat them in conjunction with soluble fiber. Some examples of insoluble fiber include whole wheat bread, granola, popcorn, lentils, berries, apples, pears and wheat bran. A couple of examples of combinations of soluble and insoluble fiber include rice with stir-fried vegetables and oatmeal with fruit.

    Sulfur

    • Some foods contain a high amount of sulfur. Under normal circumstances, sulfur is beneficial to the body. It helps regulate blood sugar, it boosts immunity and it helps the skin stay healthy. But when it comes to IBS, foods that contain sulfur can trigger attacks because they cause gas in the body. For this reason, eat them in small amounts. Some examples of these foods include onions, leeks, brussels sprouts, cauliflower and garlic.

    Fructose and Acid

    • Fructose is a sweetener that is found naturally in fruit and honey; it is also extracted and used as an added sweetener in various beverages. It has a tendency to cause diarrhea, bloating and gas when it is consumed, so limit its use in your diet. Some examples of beverages that contain fructose include grape juice, apple juice and pineapple juice. Drinking these juices with soluble fiber can lessen the effects.

      Foods that are high in acid can also trigger IBS attacks. Some examples of these include vinegar, citrus fruits and stewed tomatoes. These can trigger symptoms in the lower GI tract as well as the upper such as heartburn.

    Triggers

    • Some substances that may be part of an otherwise normal diet can stimulate the GI tract, so avoid them or consume them only in small amounts. Examples are products that contain caffeine such as coffee, tea, chocolate and energy drinks; high amounts of alcohol such as beer, wine and mixed drinks; and foods that contain an artificial sweetener called sorbitol.

    Yogurt

    • Yogurt is a cultured food that is derived from milk with the addition of bacteria. This is actually good bacteria called probiotics that helps ease intestinal distress. Eating yogurt can help reduce gas pain and lower the transit time of food in the colon, which can be beneficial for constipation.

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