IBS Diet Guide: Foods to Eat and Avoid – In India, lots of people are suffering from various health issues in which IBS is common. It is a common gut disorder affecting millions globally and it can cause symptoms like tummy pain, bloating, and changes in bowel habits. We don’t know exactly what causes IBS But each person can experience it differently. Therefore we made this blog and explored about IBS Diet Guide: Foods to Eat and Avoid. It is a critical part of managing IBS is knowing how food affects your symptoms.
In this blog, we will delve into the common foods that cause IBS symptoms and also discuss fate foods for people with IBS. Plus we also share some healthy tips meal plans, and lifestyle that can help you manage IBS and by knowing what foods help and harm then you can help manage your symptoms. People who have IBS with Diarrhea may not have the same triggers as those who are suffering from IBS with constipation. There are lots of diet approaches that appear to provide relief for the various IBS subtypes. In this article, we discuss what to eat to manage IBS and explain common recommendations for an IBS diet.
Table of Contents
How Can Diet Help Treat The Symptoms of IBS?
You know healthcare specialists may recommend changes in your diet to help treat symptoms of IBS and they will suggest you eat a lot of fiber and avoid gluten. By following this special diet called the low FODMAP diet. These changes may help different people with IBS and you may need to change what you eat for several weeks to see if your symptoms improve.
Eat More Fiber
Fiber is very important for your body so you may include a fiber-rich diet, which may improve constipation in IBS. Moreover, it makes stool soft and easier to pass and it recommends that adults should get 22 to 34 grams of fiber a day. Two types of fiber are soluble and found in beans, fruits, and oat products. The other one is insoluble fiber which is found in whole-grain, and veggies. Dietary fiber adds bulk to foods and this will keep your gut healthy various plant foods contain insoluble and soluble fiber, but some are high in one type.
Gluten
Gluten belongs to a group of proteins that are found in grains and grains include ray, wheat, and barley. However some people’s bodies have severe immune reactions to gluten, that condition is known as celiac disease. Others may have a gluten intolerance and these conditions share symptoms with diarrhea-predominant IBS. A study shows that a gluten-free diet can improve IBS symptoms in a significant number of people. However, some doctors recommend that people with IBS avoid gluten to see if their symptoms are improved.
Dairy Products
Dairy products may cause various problems in people with IBS because high-fat dairy can lead to diarrhea and choosing low-fat or nonfat dairy may help to reduce your symptoms. Some people report that dairy products and milk trigger their symptoms. So, if you also suffering from dairy products then we consider switching to lactose-free milk and dairy alternatives, such as plant-based milk and soy-based cheese. There are various naturally lactose-free cheeses such as some varieties of sharp cheddar.
Fried Foods
Fried foods contain high-fat content that is hard to digest and for people who are suffering from IBS that may be hard on the digestive system. You know frying foods can change the chemical makeup of a particular food, making it more difficult to digest. Therefore eating frying foods can lead to uncomfortable digestive symptoms and even cause various health issues.
Beans and legumes
Vegetables are a great source of protein, and fiber such as beans, lentils, and peas contain lots of protein and fiber but they can cause IBS symptoms. Moreover, they contain compounds called oligosaccharides that are resistant to digestion by interstitial enzymes.
Caffeinated drinks
These drinks include coffee which has a stimulating effect on the intestines and can cause diarrhea. Coffee, sodas, and energy drinks contain caffeine that can trigger for people with IBS. So whenever you need an energy boost then consider eating a small snack or taking a quick walk instead.
Highly Processed Foods
These foods contain substances that you do not use to prepare food at home and these foods include added salt, sugar, fat, and additives. These highly processed foods are chips, premade frozen meals, processed meats like hot dogs, and fish sticks, deep-fried foods, sweetened breakfast cereals, sugary beverages, and so on. Therefore eating too much of these types of foods can lead to various health problems for anyone. So we can say that these additives or preservatives might trigger IBS flare-ups.
Sugar-free Sweeteners
Sugar-free does not mean that it is good for you and your health, especially regarding IBS. It shows that sugar alcohols are hard for the body to absorb, especially in people with IBS causing gas, digestive discomfort, and laxative effects. Additionally, these sweeteners may negatively affect the gut microbiome and increase inflammation.
Chocolate
Various chocolate and candy bars contain sweeteners and can trigger IBS due to their fat and sugar content. Moreover, they also contain lactose and caffeine and some people experience constipation after eating these chocolate and candy bars.
What Foods We Have to Eat?
Doctors and healthcare recommend that people with IBS follow the low FODMAP diet which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. A study shows that the small intestine cannot easily absorb foods containing FODMAPs. Because they may cause digestive symptoms
- most dairy products
- some fruits, including apples, cherries, and mango
- some vegetables, including beans, lentils, cabbage, and cauliflower
- wheat and rye
- high fructose corn syrup
- sweeteners, such as sorbitol, maltitol, and xylitol
Conclusion
Managing IBS can be crucial. But you can make a big difference by knowing what foods to keep away from and by going for healthier alternatives. Remember that triggers differ for each person. So it’s important to pay attention to your own body and adjust well. By taking charge of what you eat, and with lifestyle changes, you can better handle your IBS. Your health care provider can help you figure out an eating plan consisting of foods you enjoy, while keeping uncomfortable IBS symptoms at bay. And enjoy a healthier and happier life, indeed!
Frequently Asked Questions.
Question 1 – What foods make IBS symptoms worse?
Answer – Fried foods and those foods that may contain high fat then it may be harder to digest for someone who is suffering from IBS.
Question 2 – Can you drink coffee if you have IBS?
Answer – If you are suffering from IBS then you can only tolerate small amounts of coffee and it is generally advisable to limit or avoid it.