21/02/2023 / Digestive Disease & Gastroenterology
Discover Irritable Bowel Syndrome diet plan: Know how to make dietary changes to reduce IBS symptoms and improve digestion from our dietary Experts.
Irritable Bowel Syndrome (IBS) is one of the common digestive problems that affect the gastrointestinal tract. It is characterized by abdominal pain, bloating, constipation, and diarrhea. Various factors, such as stress, diet, and lifestyle, can cause IBS. Symptoms of IBS can range from mild to severe and vary from person to person.
The exact cause of IBS is unknown, but it is believed to be related to an imbalance in the gut bacteria or an overactive immune system response. Treatment for IBS usually involves dietary changes (following an irritable bowel syndrome diet plan), medications, and lifestyle modifications. Managing symptoms of IBS can help reduce discomfort and improve quality of life.
Irritable Bowel Syndrome (IBS) is characterized by
abdominal pain
bloating
constipation,
diarrhea
IBS can be difficult to diagnose because its symptoms are similar to other digestive disorders. However, certain signs and symptoms can help you identify if you have IBS.
Common symptoms of IBS include
abdominal pain or cramping
Bloating
Gas
constipation or diarrhea (or both)
mucus in the stool,
changes in bowel habits.
Other symptoms may include
Fatigue
Nausea
Headaches
anxiety, or depression.
If you experience any of these symptoms regularly, you must speak with your doctor about possible diagnosis and treatment options for IBS.
The exact cause of IBS is not known. Factors that seem to play a role include
The intestines' walls are lined with muscle layers that contract as they move food through your digestive tract. Contractions that are stronger and last longer than usual cause bloating, gas, and diarrhea. Weak contractions can delay food passage and lead to hard, dry stools.
Problems with the nerves in your digestive system may cause discomfort when the abdomen stretches from gas or stool. Poorly coordinated signals between the brain and the intestines can make your body overreact to changes that typically occur in the digestive process, resulting in pain, diarrhea, or constipation.
IBS can develop after gastroenteritis or severe diarrhea caused by bacteria or a virus. IBS might also be associated with a surplus of bacteria in the intestines (bacterial overgrowth).
People exposed to stressful events, especially in childhood, grow to have more symptoms of IBS.
Examples include changes in bacteria, fungi, and viruses, which typically reside in the intestines and play a key role in health. Studies indicate that the microbes in people with IBS might differ from those in people who don't have IBS.
IBS symptoms can be triggered by:
The position of food allergy or intolerance in IBS is not fully understood. A true food allergy rarely induces IBS. But many people have worse IBS symptoms when they consume certain foods or beverages. These include dairy products, citrus fruits, cabbage, wheat, and carbonated drinks.
Most people with IBS experience more-frequent symptoms during periods of increased stress. Though stress may make symptoms worse, it does not cause them.
There are three main types of IBS:
IBS-C (constipation-predominant)
IBS-D (diarrhea-predominant)
IBS-M (mixed).
Each type of IBS has its own set of symptoms and treatment options.
Moreover, there is evidence that most people with IBS will alternate between types over time. Understanding the different types of IBS can help you better manage your condition and find relief from your symptoms.
To manage your IBS symptoms, it is important to follow an IBS diet plan (irritable bowel syndrome diet plan) that is tailored to your individual needs. Here are some of the most common diets to help ease IBS symptoms.
FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.” They are carbohydrates that are difficult for the intestines to digest. These carbs pull more water into the bowel, increase gas, and cause bloating, pain, and diarrhea after consuming these foods.
Temporarily restricting high FODMAP foods for 2-6 weeks can improve the IBS symptoms. Then, you gradually reintroduce the foods to find which ones cause issues.
A low FODMAP diet is a type of elimination diet. A research review found that people who followed a low FODMAP diet had less pain and bloating than others on a regular diet.
Foods to avoid include
sweeteners
high fructose corn syrup
wheat-based bread, cereals, and pasta
legumes (chickpeas, kidney beans, lentils)
lactose (milk, cheese, yogurt), only if lactose intolerant.
certain fruits (peaches, pears, watermelon, apples, mangoes, plums)
certain vegetables (asparagus, artichokes, broccoli, brussels sprouts, onions)
Though this diet eliminates some fruits, vegetables, and dairy, it doesn’t remove all foods from these categories.
Low FODMAP foods you can eat on this diet include
quinoa or rice
fruits like oranges, strawberries, blueberries, and grapes
lactose-free milk or other alternatives, like rice or almond milk
Meat
eggs
vegetables like carrots, green beans, eggplant, pumpkin, and zucchini.
Low-FODMAP diet side effects include nutritional inadequacy and fostering disordered eating. It is best to speak with a dietitian before beginning this diet.
Gluten is a protein in grain products such as pasta and bread. The protein could damage the intestines in people with gluten intolerance.
People with an intolerance or sensitivity to gluten can also experience IBS. In such cases, a gluten-free diet can reduce symptoms.
A study involving 41 people with IBS found that following a gluten-free diet for 6 weeks lowered their symptoms. Eliminate rye, wheat, and barley from the diet to check whether gastrointestinal problems improve. Common foods containing these ingredients include
bread
crackers
pasta
some sauces
beer
malt vinegar,
cereal.
However, the gluten-free diet has many risks. The common gluten-free diet side effects include nutritional deficiency of iron, calcium, folate, and vitamins.
Regularly eating high-fat foods may also worsen symptoms in people with IBS. Experts normally recommend a low-fat diet for people with IBS, which may involve eating less than 27 grams of fat per day.
Though more research is needed on the diet’s effectiveness for people with IBS, following a low-fat diet is good for the heart and may improve uncomfortable bowel symptoms.
Instead of eating animal fats and fried foods, focus on
vegetables
Grains
lean meats
low-fat dairy products,
fruits
Fiber helps aid bowel movement by adding bulk to your stool and making it softer. Fiber-rich foods are nutritional and help prevent constipation (IBS-C).
Adults, including those with IBS, need around 25 to 31 grams of fiber daily, depending on age and sex.
There are two types of fiber:
Soluble fiber is commonly found in beans, fruit, and oats.
Insoluble fiber is commonly found in grains and vegetables.
Many foods contain both types of fiber.
Research suggests that fibers that ferment easily in the body can lead to more gas, a symptom of IBS.
However, if you experience gas or bloating from consuming more fiber, increase your intake slowly by around 2 to 3 grams per day.
Though fiber can help some people with IBS, increasing fiber intake can aggravate symptoms if you frequently have gas and diarrhea.
Instead of significantly reducing the fiber intake, focus on sources of soluble fiber found in produce items such as
Carrots
oatmeal
berries,
peas.
Soluble fiber dissolves in water, while insoluble fiber adds extra bulk.
Common sources of insoluble fiber include
Nuts
whole grains,
Tomatoes
green beans
zucchini,
broccoli.
You’ll also likely decrease your fiber intake by following a low FODMAP diet as it can be challenging to find much high fiber, low FODMAP foods. A few examples include
Carrots
kiwis,
berries.
Smart eating practices can make your life a little easier when you have irritable bowel syndrome with diarrhea or IBS-D.
Don't avoid fiber if you have IBS-D. Simply consume more soluble fiber than insoluble fiber, as soluble fiber stays in the gut longer, which helps the colon to work normally.
Good sources of soluble fiber include
Peas,
Beans,
Oats,
Citrus fruits,
Barley,
Apples,
Carrots.
Insoluble fiber is seen in
Whole-wheat flour,
Beans
Wheat bran,
Cauliflower,
Nuts,
Potatoes,
Green beans.
It is also essential to drink sufficient liquids to increase your fiber intake.
Moreover, while you figure out your triggers, you might need to take special care with foods known to induce symptoms in some people with the same condition. These foods include
fatty foods or fried foods
Broccoli, cabbage, and onions,
dairy products
Alcohol
Caffeine
Carbonated sodas
Gluten
Chocolate
Sorbitol - a sugar substitute found in gum and mints,
Fructose - a sugar in honey and some fruits
Here is what you can eat if you have IBS-C
Boost fiber
Fiber helps stools to pass easily. It helps many people with IBS-C symptoms. Fiber-rich food includes
You can get 4 grams of fiber easily with a serving of whole grains, such as
1 - 2 slices of whole-grain bread
9 Reduced-Fat Triscuits,
1 cup of brown rice.
However, it is important to ensure you are not gluten sensitive.
Fruits have both fiber and extra water. Here are a few examples:
Apple
Banana
Pear
Strawberries
2 cups raw spinach leaves = 3 grams of fiber
1 cup carrot slices (cooked) = 5 grams of fiber
1 sweet potato = 4 grams of fiber
1 cup broccoli (cooked) = 4.5 grams of fiber
1 cup cauliflower (cooked) = 3 grams of fiber
1/2 cup of beans can get you to 6 or more grams of fiber
The foods to avoid rely on the IBS diet plan (irritable bowel syndrome diet plan) you follow for IBS and the foods you can’t tolerate. They include
peaches,
mangoes,
watermelon,
pears, apples,
nectarines
plums,
Artichokes
broccoli,
onions
Brussels sprouts,
Asparagus
kidney beans,
Lentils
chickpeas
high fructose corn syrup
xylitol,
sorbitol,
wheat products
milk products,
coffee,
Alcohol
Nuts
Study your symptoms and talk with your doctor before beginning a new diet.
Irritable Bowel Syndrome (IBS) is a common digestive disorder affecting millions worldwide. It is characterized by abdominal pain, bloating, gas, constipation, and/or diarrhea.
To manage IBS symptoms, following an IBS diet plan (irritable bowel syndrome diet plan) that includes foods that are easy to digest and avoids certain carbohydrates is important. The right foods can help reduce abdominal pain, bloating, and gas symptoms.
It is also important to avoid certain trigger foods that can worsen IBS symptoms.
You can control some symptoms of irritable bowel syndrome (IBS) by following an irritable bowel syndrome diet plan (IBS diet plan). A diet that avoids certain carbohydrates, attention to fiber consumption, and opting for low-fat foods may help.
Symptoms of irritable bowel syndrome include abdominal pain or cramping, bloating, gas, and altered bowel movement patterns such as diarrhea or constipation that are present for at least three months.
Symptoms vary with each person and may include:
Abdominal or stomach cramping and pain that is relieved with bowel movements
Alternating periods of constipation and diarrhea
Feeling full or sickened after eating a normal amount
Changes in the consistency or frequency of stool
Feeling as if you have not finished a bowel movement
Mucusy stool
Gas (flatulence) Bloating or abdominal distension
Ripe bananas have a high FODMAP content, making them a potential trigger for people with IBS. However, unripe bananas are low in FODMAPs and, therefore, a better choice for people with IBS and can be added to your irritable bowel syndrome diet plan (IBS diet plan).
Milk and other dairy products may cause problems in people with IBS for several reasons. Many types of dairy are high in fat, which can lead to diarrhea. Switching to low-fat or nonfat dairy help, you reduce your symptoms. People with IBS are more likely to have lactose intolerance. If you feel dairy or milk products are causing uncomfortable digestive problems, consider switching to dairy alternatives.
The foods to avoid rely on the irritable bowel syndrome diet plan (IBS diet plan) you follow for IBS and the foods you can’t tolerate. They include
Fruits - peaches, mangoes, watermelon, pears, apples, and plums. Vegetables - Artichokes, onions, brussels sprouts, and Asparagus.
Legumes - kidney beans, lentils, and chickpeas.
Sweeteners - high fructose corn syrup, xylitol, and sorbitol.
Other foods include wheat, milk, coffee, alcohol, and nuts.
There is no cure for IBS, but diet improves symptoms. Treatment for IBS usually involves dietary changes, medications, and lifestyle modifications. Managing symptoms of IBS can help reduce discomfort and improve quality of life.
Brown rice is usually well-received by people with IBS and provides soluble fiber, which helps regulate bowel movements.
Following an irritable bowel syndrome diet plan (IBS diet plan) can be challenging, but it can also provide significant relief from symptoms. Depending on the severity of your IBS symptoms, it may take anywhere from a few days to several weeks before you start noticing any changes in your condition. It's important to remember that dietary changes alone won't cure IBS, but they can help reduce symptoms and improve overall health. With patience and dedication, following an IBS-friendly diet can benefit your gut health.
In addition to diet and lifestyle changes, several supplements may relieve IBS symptoms. These supplements include probiotics, fiber supplements, omega-3 fatty acids, and peppermint oil capsules. Supplementation may be beneficial in reducing IBS symptoms such as abdominal pain and diarrhea. However, talking to your doctor before taking any supplements is important as they may interact with medications or worsen existing conditions.
Some lifestyle changes that can help reduce IBS symptoms include eating smaller meals more frequently throughout the day, avoiding foods that trigger IBS symptoms, drinking plenty of water, getting regular exercise, and reducing stress levels. Additionally, monitoring sleep patterns and avoiding smoking or excessive alcohol consumption may benefit those suffering from IBS.
Irritable Bowel Syndrome (IBS) is a common digestive disorder that can significantly affect an individual's mental health. People with IBS may experience abdominal pain, cramping, bloating, gas, constipation, and diarrhea. These symptoms can cause physical
Comments ( 0 )
No Comments
Leave a Comment
Related Posts
Foods to Boost Brain Health
Foods we eat help the brain function properly, and here are 10 superfoods that boost brain health
Dr. Jilas Paingeeri
Avoid these 5 foods to prevent Cardiovascular Disease (CVD)
Avoid these 5 foods to prevent Cardiovascular Disease (CVD). Research papers and studies claim that avoiding these 5 foods will help in preventing CVD.
Inflammatory Bowel Disease: Symptoms, Causes and Treatment
What is inflammatory bowel disease (IBD)? Discover the types, causes, treatments, and symptoms of inflammatory bowel disease (IBD).
Dr. Jilas Paingeeri
10 Natural Remedies for IBS to manage IBS Symptoms
Discover 10 natural remedies for IBS that can help manage symptoms and restore your digestive health. Also know some lifestyle changes to manage IBS symptoms.
Dr. Jilas Paingeeri
Health & Wellness Tips
Subscribe to our blog