Irritable bowel syndrome (IBS) is an intestinal disorder that causes common abdominal symptoms including diarrhea, constipation, bloating and cramps.
The exact cause of IBS is unclear, but researchers have found that IBS is a chronic condition. Researchers believe that changes in a person’s lifestyle and diet can have a significant impact on this disorder. IBS and inflammatory bowel disease (IBD) are two different diseases. IBS refers to a group of symptoms that indicate a problem in bowel function. IBD refers to two diseases: Crohn’s disease and ulcerative colitis, which involve an abnormal immune response and chronic inflammation. Some IBS sufferers find that certain foods make their symptoms worse and eliminating them from their diet provides relief. This article provides general dietary advice for people with IBS and lists specific foods to avoid.
Modify Diet
Dietary Recommendations for IBS IBS often includes the following:
– Eat more soluble fiber: It makes it easier to pass stools, while insoluble fiber can make IBS symptoms worse.
– Eliminate gluten, lactose, or both: This measure can help reduce symptoms.
– Limit hard-to-digest carbohydrates: Some foods contain high levels of these carbohydrates, which doctors call FODMAPS (fermentable oligo-, di-, and monosaccharides and polyols).
Research indicates that consumption foods high in FODMAPs can make IBS symptoms worse, such as
– bloating
– stomach pain
– Constipation, diarrhea, or both.
However, some people with IBS can tolerate certain amounts of foods that contain FODMAPs. This is because foods can be high or low in FODMAPs depending on serving size. This means that while people with IBS may react to a larger serving of a FODMAP-containing food, they may tolerate a smaller serving. A doctor or dietitian can help a person change their diet to resolve IBS symptoms. To identify triggers, they may recommend eliminating certain foods and then reintroducing them one at a time to determine which ones are causing the symptoms. He may also ask the person to keep a food diary to record the onset of symptoms.
Foods that may trigger IBS
Good Although most people with IBS have different food triggers, certain food groups or products are more likely to cause IBS symptoms than others.
The following foods can trigger the IBS symptoms:
– fruits: apples, apricots, blackberries, mangoes, cherries, nectarines, peaches, plums, ripe bananas, watermelons and pears, whole or in juice.
– vegetables: artichokes, cabbage, asparagus, cauliflower, garlic, mushrooms, onions, soybeans, sweet corn, green peas, snow peas and snow peas.
– Pulses: lentils, beans and chickpeas
– Dairy products: milk, cream ice cream, fresh cream and fromage blanc, unless they are lactose-free
– Insol fibers Products: bran, whole grains, nuts, corn and skins of fruits and vegetables.
– wheat and rye products: bread and other baked goods , as well as products, such as sauces, that contain wheat flour to thicken.
– sweeteners: honey, high-fat corn syrup fructose content and artificial sweeteners, such as sorbitol, maltitol or xylitol.
You may also want to avoid resistant starches found in whole grains, partially baked bread and processed foods, such as chips.
These products reach the large intestine almost undigested, and during digestion in the colon, fermentation occurs, producing gas.
Other products that may cause or worsen IBS symptoms include:
– alcohol
– very fatty foods, such as fried foods
– spicy foods
– foods containing gluten
– dairy products
– foods high in sugar
However, remember that the foods and drinks that trigger IBS symptoms vary from person to another. It is essential for anyone with this condition to identify their triggers.
Alternatives to trigger foods
While eliminating foods that cause or worsen IBS symptoms, a person may benefit from adding the following foods to their diet:
– Low FODMAP fruits: These include blueberries, melon, grapes, oranges, kiwis and strawberries.
– Low FODMAP vegetables: Carrots, eggplant, green beans, spinach, squash and sweet potatoes .
– Dairy alternatives: Lactose-free products or alternatives to rice, soy, almonds or oats may be a good choice.
– Yogurt (lactose-free): Some research indicates that the probiotics found in yogurt may improve IBS symptoms.
– Soluble fiber: Found in oats, psyllium and some fruits and vegetables, these fibers help regulate intestinal transit.
– Sweeteners: Maple syrup without high fructose corn syrup or stevia can replace sweeteners ending in “-ol”.
If it is not always possible to eliminate all IBS triggers in a recipe, reduce their amounts can help.
Tips for eating out
Going to a restaurant can be stressful for someone with IBS, but the following strategies can to help. First, be sure to read the menu carefully. Check ingredients that may be causing symptoms and ask:
– What exactly is in the dish?
– How much of a trigger ingredient is in the dish?
– Is it possible to prepare the dish without this ingredient?
Some people prefer consult the menu online and inquire in advance.
In addition, it may be useful to:
– Ask for a gluten-free or lactose-free menu: Some restaurants offer them. – Check the base of soups: Broth-based soups are less likely to contain dairy products, such as cream, milk, or cheese, which can cause symptoms in some people with IBS. – Find out what’s in vegetable dishes: Check the ingredients for a vegetable potpourri or stir-fry.
– Learn about the added ingredients: Burgers, for example, may contain breadcrumbs or onions, two ingredients that can make IBS symptoms worse. – Opt for grilled foods (not fried): Grilled foods contain less fat and may cause less stomach discomfort. – Bring your favorite dressing: Some people bring condiments from home because commercial dressings and sauces contain additives that make their symptoms worse.
It may be worth researching the options of a restaurant before booking a table.
Other Strategies
Many people with IBS find that cooking at home with fresh ingredients is a good way to avoid symptoms.
Here are some other tips that may help
– eat regularly and avoid delaying or miss meals
– eat smaller meals
– take time to eat
– do not eat more than 3 servings of fresh fruit per day
– limit consumption of tea and coffee at 3 cups a day
– drink plenty of water
– eat more protein than carbohydrates.
Each ach person with IBS is different, which is why it’s important to develop a nutritious eating plan tailored to your specific needs.
Source
Algera, J., et al. (2019). The Dietary Management of Patients with Irritable Bowel Syndrome: A Narrative Review of the Existing and Emerging Evidence.
Altobelli, E., et al. (93). Low-FODMAP diet improves irritable bowel syndrome symptoms: A meta-analysis.
Cozma-Petrut, A., et al. (93). Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients!
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