Irritable Bowel Diet Guidelines
Certain foods will trigger the unpleasant symptoms of irritable bowel syndrome. A proper irritable bowel diet will help keep unpleasant cramps, bloating, constipation, and sudden diarrhea at bay. Doctors may prescribe laxatives, antispasmodics, or antidepressants to control some of the symptoms.
Many patients will find they do not need any sort of medication if they stick to an irritable bowel syndrome diet, which is low in fat and high in fiber.
Fiber and the Irritable Bowel Syndrome Diet
Fiber is good for the colon. Because it goes through the body largely unchanged, it acts as roughage, pushing food through the colon swiftly, which prevents constipation. Eating a diet high in fiber is also good for the heart, helps reduce the onset of diabetes, and aids in weight loss. All people diagnosed with IBS should make sure fiber is a key component of their irritable bowel diet. Fiber helps speed food through the digestive track swiftly, which helps people have regular, healthy bowel movements.
People suffering from IBS will find their symptoms alleviated if they make sure that fiber is a large portion of each meal. However, switching suddenly to a high fiber diet for irritable bowel syndrome may initially cause bloating and gas: these symptoms should cease within a couple of weeks.
There are two different types of fiber: soluble and insoluble. For the normal person, both types are extremely healthful and aid in digestion. However, those suffering from IBS should make sure that soluble fiber is the main component of fiber in an irritable bowel diet. Why? Soluble fiber soothes the digestive track and helps alleviate both constipation AND diarrhea.
Soluble fiber can be absorbed by water in the colon, which adds bulk to stools and makes it easier for the colon to grip and pass stools, which in turn staves off constipation. These thick, gelatinous stools also absorb excess water in the colon, preventing diarrhea. Fiber can be supplemented in pill form; however, the best way to get your daily dose of fiber is through foods.
Some foods high in soluble fiber include:
- Oats
- Dried beans and peas
- Nuts
- Barley
- Flax seed
- Fruits such as oranges and apples
- Vegetables such as carrots, and sweet potatoes
Soluble fiber should be the staple for any irritable bowel diet. Foods high in insoluble fiber can be eaten too, but should never be eaten on an empty stomach, and should be ingested sparingly.
Insoluble fiber stimulates the digestive track. People with IBS need soothing foods to be added to their diet. A person without a sensitive GI system will not have problems eating regular servings of foods with insoluble fiber. However, for a person with a sensitive GI track, unnecessary stimulation can trigger all sorts of painful symptoms.
Foods high in insoluble fiber include:
- Vegetables such as green beans and dark green leafy vegetables
- Fruit skins and root vegetable skins
- Whole-wheat products
- Corn
- Seeds & Nuts
Water and the Irritable Bowel Syndrome Diet
Anyone who suffers from IBS should drink at least eight glasses of plain water a day. Water helps to flush wastes from the body, alleviating constipation. Water lubricates the lining of the intestines, helping waste quickly pass through. Water is also an essential component for the irritable bowel syndrome diet of a person who suffers from chronic diarrhea. Water is the best way to replace he fluids lost.
Irritable Bowel Syndrome and Diet: Foods to Avoid
Different people are sensitive to different types of foods. Generally, foods high in unhealthy fats do not fit into an irritable bowel syndrome diet. Healthy, monosaturated fats, found in foods like olive oil and fruits like avocado, should be eaten in moderation. Diuretics, including caffeinated beverages, should be avoided. Again, a body that is not hydrated trigger unpleasant IBS symptoms. Carbonated beverages can cause a person to take in extra air, resulting in gassiness, and should also be avoided.
The best way to see what foods trigger an attack of IBS is to keep a journal. Some people find that excessive dairy causes cramps and bloating while others cannot handle any kind of red meat.
What is the optimal diet for irritable bowel syndrome?
It is one that is high in soluble fiber, low in fat, one that avoids specific, unnecessary food triggers, and one that relies on water as its main source of liquid beverage.
Following this irritable bowel diet will alleviate irritable bowel syndrome symptoms, if not get rid of them completely.
