Do you start your every morning with abdominal pain and irregular bowel? Then, check on, you must be suffering from IBS i.e. Irritable Bowel Syndrome. It is a medical condition, which affects the large intestine in the body. The common symptoms are constipation, cramping, abdominal pain, bloating and diarrhea. The problem puts a reality check on your eating habits and also leads to illness, stress, and anxiety. Following proper diet tips can actually help you live a happy life.But before that, it is important to understand the trigger. You must maintain a track record of the symptoms and the food intake. Likewise, you will understand which food is your main culprit.
Here is the list of diet tips for Irregular Bowel Syndrome:
No two people suffer from same IBS. Each symptom triggers with a different issue. You must know how to manage Irritable Bowel Syndrome as per the symptom. Let’s put some more light on the following:
1. IBS Constipation
Refined grains like cereals, bread will worsen the condition. Also, you must avoid cookies, chip, carbonated drinks, high-protein diet, coffee, and dairy products. Slowly, you must take 2-3 grams per day to boost your fiber intake until men reach 38 gm and women eat 25 gm per day respectively. Balance your diet with dried plums, prune juice, to fulfill your moderate requirement of sugar in your diet. Also, do not forget to drink lots of water every day. This will keep IBS in control.
2. Follow Low FODMAP Diet
The full form of FODMAP is Fermentable Oligo-, Di-, Mono-saccharides And Polyols. Basically, in FODMAP there are certain groups of carbohydrates that some people cannot digest, and this leads to severe IBS problems. A registered dietician can help you with FODMAP diet tips where he or she will make sure that you get enough nutrition among so many restrictions on food on this particular diet.
This is not a long-term diet, and as per an individual’s tolerance level, the dietician should include single food.
3. Lean Meats
To manage Irritable Bowel Syndrome one can easily include lean meats in their diet. Options like Pork, chicken, lean beef cut, turkey are not only full of proteins, they are also easily digestible. These meats do not form any intestinal gas, and you can have them without any fear. Always choose meats that are grass-fed, which will add an extra protein source to your body.
4. IBS Diarrhea
The skin of vegetables and fruits are insoluble fiber and this leads to IBS problem. Drinks and food that include chocolate, fructose, carbonated drinks, alcohol, and caffeine are harmful to bowel problem. Having fatty, fried foods, and large meals is also not a good option. People suffering from lactose intolerance should avoid dairy products. Also, you must avoid wheat related foods if you are gluten allergic. Do not drink water while eating. Cabbage, raisins, Brussels sprouts, celery, wheat germ, broccoli, and onions cause gas and bloating. So, one must stay away from such foods. Do not mix your plate with foods of opposite temperature like hot steaming soup and ice-cold water in one meal.
Always eat fiber in moderate portion. It will actually add up to the stools. Food to eat with IBS are oats, fresh flesh of the fruit and not skin, barley, bread, dried fruits, and brown rice. Have your meals in small portions. Drink water one hour before and after your meals.
5. Low-fat Diet
Choosing a high-fat diet leads to various health issues. Like, it will make you suffer from obesity High-fat foods are low in fiber, and if you eat such food with IBS, it might cause serious constipation. If a person is suffering from both diarrhea and constipation, then he or she is suffering from mixed IBS. In such cases, fatty foods are harmful. A low-fat diet is always good for the heart and even reduces bowel symptoms. So, include low-fat dairy products, lean meats, grains, fruits, and vegetables.
6. IBS Stress and Anxiety
Mental health is always related to your physical health. In today’s world stress and anxiety have taken a high rise and the main reasons for this problem are competition, work-life no balance, family problems, money problems, and things that out of your control. It includes stress eating, and people end up with all kinds of bad habits.
Following healthy diet tips always lead to healthy food habits. Choose foods like green leafy vegetable, colorful fruits that are the mood boosters. To curb down the IBS problem, eat a balanced diet, have enough sleep and perform regular exercise. Inculcate your hobbies, practice meditation, and communicate more with your close friends and family members. Cut down the connection from toxic people around you.
7. Fruits to choose for IBS
There are certain fruits that are even good for your irritable bowel syndrome. Do not ever eat too many fruits at one go. You can have avocado, banana, grapes, kiwi, blueberry, orange, lemon, olives, lime, cantaloupe, Tangelo, pineapple, raspberry, and strawberry. But, remember to measure your portion of fruits in a single day. It will help you adjust the sugar in fruits perfectly.
Pro-Tip to improve your Digestion
Apart from these diet tips, you must develop good eating habits. Do not ever skip meals, always eat meals in small portions. Enjoy your food in a relaxed manner while eating. Do not gallop your food in one go and always chew the food properly. Do not have chewing gum as this will lead you to swallow air. Good bacteria are very good for your overall bowel and health problems. So, to get the required amount of good bacteria, you must take probiotic.
So, if you want to keep IBS in control, you need to follow the above diet tips. They are practical, reasonable and helpful in the long run. Expert’s advice is always ‘icing on the cake’ because you will get the exact measurement of food portions. And, at the same time, you will get all the nutrition that your body needs.