Although irritable bowel syndrome (IBS) can cause a great deal
of anxiety and misery, most people can control their symptoms with
diet, prescribed medications, and stress management.
Different people can have different triggers for their IBS
symptoms. Things that may make the symptoms of IBS worse
include:
- Alcoholic beverages
- Chocolate
- Dairy products
- Drinks with caffeine such as coffee, teas, or soda
- Sweets
- Fatty foods
- Fructose syrup-containing foods and drinks
- Sorbitol (sweetener usually found in gum)
- Certain medicines
- Emotional events and stress
- Smoking
What foods should I eat if I have IBS?
Even though there is no cure for IBS, the symptoms can be reduced
with the proper diet. Recording your current diet in a journal can
help you find foods that trigger your IBS symptoms. Be sure to
discuss the results of your journal with your doctor. He or she may
recommend a dietitian who can help make changes to your diet.
The best way to battle IBS is to change your diet. Avoid foods
that seem to make you feel worse and find ways to deal with your
stress. Fiber can be helpful because it improves the way the
intestines work.
Fiber may also decrease bloating, pain, and other symptoms of
IBS. It does this by making the stools softer so that they can pass
out of your body more easily. Soluble fiber found in foods such as
dried beans and other legumes, oats, barley, and berries may help
diarrhea by slowing down the passage of food from the stomach to
the intestines and by giving stool form. Foods such as dairy
products, carbonated beverages, raw fruits, and cruciferous
vegetables such as broccoli, cauliflower, cabbage, and Brussels
sprouts may trigger bloating and gas. Try a lactose-free diet to
see if bloating and gas decrease. Eating a low-fat diet will also
help with the symptoms of IBS.
What foods are high in fiber?
Good sources of fiber include fruits, vegetables, whole grain
breads, and whole grain cereals. Eating foods from any of these
groups will help add fiber to your diet. It is important to add
fiber in your diet slowly to minimize bloating and gas that can be
brought on by a sudden increase in fiber. These symptoms usually
improve as your system gets used to the new amounts of fiber you
are eating.
The following foods are examples of those that are excellent
sources of fiber:
- Barley
- Black beans
- Bran cereal
- Brown rice
- Dry fruits
- Flaxseed meal
- Fresh fruit with skins (may be better tolerated cooked or
canned)
- Fresh vegetables (may be better tolerated cooked)
- Garbanzo beans
- Kidney beans
- Lentils
- Lima beans
- Navy beans
- Nuts
- Oats
- Raisins
- Soybeans
- Split peas
- Whole grains, including breads and cereals
- Yams
What are some other sources of fiber?
Besides eating fiber-rich food, to increase fiber intake you can
also take bulk-forming supplements such as:
- Methylcellulose (Citrucel)
- Polycarbophil (Equalactin, FiberCon, Mitrolan)
- Psyllium (Fiberall, Konsyl-D, Metamucil)
As you increase fiber in your diet, it is also important to
drink more liquids (water and decaffeinated beverages). Aim for 6
to 8 glasses of water per day. Probiotics, like the healthy
bacteria found in yogurt or in probiotic supplements, may help
decrease symptoms of IBS. Exercising can also help relieve the
symptoms associated with IBS.
References
Irritable Bowel Syndrome. National Digestive Diseases Information Clearinghouse.
digestive.niddk.nih.gov. Accessed 4/8/2011.
What I need to know about Irritable Bowel Syndrome. National Digestive Diseases Information Clearinghouse.
digestive.niddk.nih.gov. Accessed 4/8/2011.