Irritable bowel syndrome (IBS) causes unpleasant symptoms that seriously interfere with your quality of life. The constipation, diarrhea, bloating, and belly pain associated with this condition that affects your large intestine is often triggered by certain foods. Know your triggers so you can avoid them and make choices that won’t wreak havoc on your digestive health and comfort.
Men and women with IBS-C can stay regular by taking in 25-38 grams of fiber daily and drinking plenty of water. If you’re not eating a lot of fiber now, gradually add 2-3 grams daily until you reach the 25-gram recommendation for women or 38-gram recommendation for men.
When you choose lots of processed snack foods, eat refined-grain cereals and breads, and stick to a high-protein diet, you’re more likely to experience constipation with your IBS. Dairy products (particularly cheese) coffee, alcohol, and carbonated drinks may also encourage your body to get blocked up.
If your IBS often results in uncomfortable diarrhea, you’ll want to avoid foods that cause loose stools. While some fiber is important for gut health, too much can definitely make IBS-related diarrhea worse. Avoid the fiber found on the skins of fruits and vegetables as this insoluble type is particularly irritating. Stick primarily to soluble fiber found in whole-grain pasta, fruit flesh, and dried fruits.
Chocolate, alcohol, and caffeine, as well as carbonated drinks, can irritate diarrhea in IBS sufferers. Fatty foods or fried foods may also induce diarrhea.
If you have an intolerance to the sugar in milk, known as lactose, or the protein in flour, wheat, and rye, known as gluten, foods containing these ingredients can be irritating. Try a dairy-free, gluten-free diet for a few months to see if your symptoms of diarrhea ease up.
Large meals can also prompt an IBS flare-up of diarrhea. Eat smaller portions more often to give your body time to digest. And regardless of the size of your meal, avoid extreme temperature changes in the food you eat. Having a bowl of hot soup and a cup of ice water at the same meal irritates the digestive tract of IBS sufferers.
Broccoli, onions, and cabbage can make IBS patients gassy and bloated, exacerbating discomfort. Other foods that can make you gassy include Brussels sprouts, wheat germ, raisins, and celery. Many of these items can be hidden in foods such as holiday stuffing, cereals, and soups or stews. Do your best to know the ingredients in the foods you choose, so you don’t have a surprising outbreak.
Remember that foods aren’t the only trigger for IBS outbreaks. Stress, medications – including some antibiotics and antidepressants – and a woman’s menstrual cycle can rile up your digestive system when you have IBS.
