A healthy diet generally consists of eating a wide
variety of nutritious, low-fat foods in moderation. However, you may notice an
influx in symptoms after you eat certain foods if you have irritable bowel
syndrome (IBS). Because symptoms can vary between patients, there’s not one
list of off-limit foods. However, by avoiding some of the most common culprits
of IBS symptoms, you may notice more regularity as well as less cramps and
bloating.
Insoluble Fiber
Fiber adds healthy bulk to the diet. It’s widely available
in whole grains, vegetables, and fruits. However, fiber also aggravates
diarrhea. Eating too much insoluble fiber in the form of grains can increase
your trips to the bathroom.
Focus on soluble fiber instead. This includes
vegetables and fruit. Keep in mind that insoluble fiber may relieve
constipation, but it can make you feel bloated.
Grains
While the insoluble fiber content in whole grains
may be a culprit in IBS symptoms, certain grains cause other problems. Products
containing rye, wheat, and barley contain gluten. This is a type of protein
that can damage your intestines and worsen symptoms of IBS. While an allergy to
gluten is known as celiac disease, at least half of IBS patients are also
gluten-intolerant.
Luckily, more gluten-free products come onto the
market every day. If you can’t do without pizza, pasta, cakes, or cookies
entirely, you can always substitute with gluten-free ingredients.
Milk
Milk is problematic for two reasons. First, milk
contains fat, which can increase diarrhea. You may need to switch to low-fat or
non-fat milk to minimize symptoms.
Second, many IBS patients are lactose intolerant.
This means their systems can’t digest lactose in milk products. You may still
eat yogurt, but you might have to switch to soymilk and cheeses instead.
Make sure you talk to your doctor about a calcium
supplement if you decide to avoid dairy entirely.
Fried Foods
French fries and other fried foods are a staple in
the typical American diet. Not only do they cook quickly, but they’re downright
tasty. Moderation is the key with fried foods. The high fat content may be
especially hard on the system for IBS patients.
This doesn’t mean you have to give up your favorite
foods. Consider grilling or baking them instead for a healthier option.
Beans
Beans: the more you eat, the more you—well, we all
know how the rest of that saying goes. Beans are generally a great source of
protein and fiber, but they can be a source of bathroom nightmares if you have
IBS.
While the food can increase bulk in stool to help
constipation, it also increases gas, bloating, and cramps. If you’re like most
IBS patients, you’ll want to mark this item on your list of foods to avoid.
Coffee
Some people swear by their morning coffee for
regularity. But it has a stimulating effect on the intestines that can increase
diarrhea in others. Coffee and other beverages that contain caffeine are
off-limits for people with IBS.
If you need a pick-me-up, consider eating a small
snack or going for a quick walk.
Eating Tips for Better Living
Not everyone with IBS experiences the same symptoms.
Consider using the elimination approach to find out which foods affect you.
Make a list of possible culprits, then avoid one food at a time for 12 weeks.
Take frequent notes to assess if eliminating a certain food makes any
difference.
You can also help decrease symptoms of IBS by eating
breakfast every day and eating smaller meals instead of three big ones.
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