Diet & Nutrition

What To Eat If You Suffer From Irritable Bowel Syndrome (IBS)

This disease causes changes in intestinal transit and abdominal pain. It can alternate diarrhea with constipation. Off course that is more than related to food.

For that reason in the following article we will tell you what you should eat if you have irritable bowel and, of course, what foods you should avoid too.

What is irritable bowel?

The correct name for this problem is irritable bowel syndrome (IBS) and it can have different incidences depending on where we live.

For example, in industrialized countries it may directly related to stress and the food we carry.

It can also be due to the state of mind, since it influences the intestinal secretions. For example, if we are anxious, angry or sad, the body secretes more bile.

This element has the function of digesting fats, but also acts as a laxative. Therefore, it can trigger diarrhea.

Until a few years ago, the profile of patients with irritable bowels corresponded to middle-aged women who worked outside the home and had to take care of the children as well.

However, at present this problem affects to all ages, including children and young people.

While it may be temporary, irritable bowel syndrome is a chronic disease that can come and go without warning. It is basically differentiate by abdominal distension, constipation, diarrhea and flatulence.

However, it is not so easy to diagnose because it shares symptoms with indigestion, for example.

To determine this problem, abdominal pain should appear 3 days a month for 3 months and, in addition, be accompanied by at least one of the following signs:

  1. Increase of symptoms according to the shape or appearance of the stool.
  2. Appearance of symptoms after changes in the frequency of bowel movements.
  3. Improvement of symptoms after evacuation.

Some facts about irritable colon disease

Irritable Bowel Syndrome is an intestinal disease that causes annoying and painful abdominal symptoms and alternations in intestinal transit, that is, it oscillates between stages of constipation and diarrhea. We must know that it is a chronic disease and that it has a lot to do with the mood of the person.

Finally, there is a close relationship between the brain and bile, which means that a person’s mood has a direct impact on their intestinal secretions. Therefore, when it goes through a situation of anxiety, anger, discomfort or stress, it increases the segregation of bile and this, besides being responsible for the digestion of fats in the intestine, is a powerful laxative.

Anyway, we must also mention there are other factors that affect this disease. Such as bacterial infections that did not receive adequate treatment or poor nutrition.

Nowadays, irritable bowel syndrome is a disease that can occur to people of middle age, as well as young people and children.

How Can you get rid of IBS

Although for each patient, the diet should be different. Most people with irritable bowel syndrome should follow some guidelines:

Balance fiber consumption

On the one hand, the intake of insoluble fiber (which comes from whole foods) must be reduced. As they cannot to contribute to greater imbalances in intestinal transit.

Try, to increase the consumption of soluble fiber, which improves the production of feces and the frequency of bowel movements. As is the case of pectin, gum and mucilage source of soluble fiber. Examples of these are sweet quince and apple, and it would be better to incorporate some food supplement of these fibers.

Avoid fats and sugars

High-fat foods, refined sugars, and fructose (sugar found in some fruits) can increase irritable bowel symptoms.

Pay attention to drinks

Coffee and tea should be drink moderately. Avoid alcohol as much as possible.

Also, we cannot forget about 2 liters of water per day. This guarantees the hydration of the whole body but above all in the formation of feces.

Water or herbal infusions (such as linden) combat constipation.

Controlling stress

It is very important to keep worries, nerves and anxiety at bay. Although it may seem easy to say, we should do our best not to allow stress to win us.

Many times, it is a matter of attitude, also how we deal with. Do not worry too much, do not take office problems into home, take time to do what you like and sleep well.

If you add to that a good diet in a short time, you can reduce the symptoms of irritable bowel syndrome.

The FODMAP diet

The FODMAP diet, which controls the amount of fermentable carbohydrates, is an alternative treatment for irritable bowel syndrome. Explore what it contains, its benefits and limitations.

Image Credit: https://www.dietvsdisease.org

Allowed and limited foods in irritable bowel syndrome

In order to facilitate the identification of foods that contain some of the fermentable carbohydrates that can cause an intolerance in the treatment of irritable bowel syndrome, we present the following table. It must be clarified that not all authors remove exactly the same foods when they prescribe a Fodmap diet, so there may be small differences with other sources. This diversity is based on the patient’s personal experience of tolerance towards these foods:

Example of a menu for the FODMAP diet

To elaborate a daily menu based on the FODMAP diet, which complies with the requirements that this establishes and that is desirable for the patient, it is about using the allowed foods of the table previously commented in such combinations that allow taking a food as complete and balanced possible:

Breakfast:

Lactose-free milk with decaffeinated and saccharine

Corn toast with tomato and extra virgin olive oil

Tangerines

 

Lunch:

Natural orange juice

White bread skewer

Food:

Green bean sautéed with potato and carrot

Braised pork loin with orange sauce

Lactose-free yogurt

White bread

Snack:

Infusion of licorice with stevia

Banana

 

Dinner:

Chicory salad with anchovies and pomegranate

Potato omelet (without onion) with zucchini dice

Natural pineapple

White bread

Recena:

Glass of milk without lactose

Sesame sticks

Irritable colon diet, foods to relieve irritable bowel

For all those who suffer from irritable bowel or have any disease that suffers from this disease, the post of our blog today cannot be lost, because throughout it we will try to provide more information about this disease and at the same time to tell them the diet that should be followed for their treatment.

Many people suffer and generates a lot of insecurity about how to deal with IBS in order to avoid the symptoms of it. It is important to know the diet, that is, maintaining good eating habits, along with periodic exercise, in order to avoid the symptoms and outbreaks of this disease, which allows the person to continue their normal life quietly. In general terms, the diet for irritable bowel syndrome has to do with making a good choice of foods, opting for those that are rich in fiber and leaving aside all that are irritating. This is because what is sought is to maintain good bowel health, avoiding periods of diarrhea.

This is why today we want to tell you more about the diet of irritable colon, how to make it, what can be eaten and what not, and many more interesting facts about this disease that it is important that you know.

While avoiding bad foods, it is important to consumption of fruits and vegetables, which are sources of fiber. Regarding the former, it is advisable to eat them with peel, especially in the case of apples and pears, where the peel is the main source of fiber. Moreover, vegetables, especially the consumption of carrots, has an important anti-inflammatory effect, which will be very beneficial in the context of this disease.

Regarding meat, it is allowed in the diet of the irritable colon, but with two conditions, which must be well cooked and must be lean. In this sense it is advisable to opt for fish or chicken, although in these cases we must also take good care of their cooking. It is very important that we opt for lean meats because as we said before the fats are what cause the symptoms of the disease and also make them worse.

What should you eat when you have IBS

Eating habits are more than related to this problem. The factors that most affect are the frequency and amount of food eaten.

Therefore it is recommended to make more intakes, but of lesser quantity each.

For example, if you used to eat 3 times copiously, now try to make six small meals (divide in half each serving).

Do not forget to chew a lot every bite and eat slowly. The rush only bring gas and indigestion. Take the time to eat. Nothing to finish a dish in 5 minutes or eat while you work.

It would also be good if you maintained a routine regarding meal times. This means that you must have breakfast, lunch and dinner more or less at the same time every day.

The irregularities in habits change the functioning of the intestine and can cause pain and discomfort.

We recommend, in turn, that you choose soft or crushed food, as they are easier to digest.

Many people believe that irritable bowel syndrome is due to gluten intake, but this is not the case. While there are celiac patients who also have intestinal problems, not all should eliminate wheat from their diet.

To be safe, it is better to have a medical study.

Among the foods allowed for the irritable bowel we highlight:

Fruits

We recommend that you consume them without skin and, if possible, boiled or cooked.

You can eat apple, watermelon, pear, peach and banana.

Vegetables

Steam them so they do not lose nutrients and are easier to digest.

The suitable ones are lettuce, asparagus, onion and garlic.

Legumes and cereals

Peas, lentils and soybeans can be great allies if you have irritable bowel syndrome.

In the case of cereals we recommend wheat, rye and barley.

Dairy products

If you are lactose intolerant, you can consume vegetable milks. Otherwise, if they are skimmed, dairy products are suitable.

Food prohibited in the diet for the irritable colon

Specifically, this diet is about setting aside dairy products, as these cause more gases. Since lactose is responsible for such condition.

It is also important not to consume foods that can be irritating, examples of these are condiments, drinks with caffeine or soda. This is because this type of food cause the symptoms of this disease while generating inflammation in the area of ​​the abdomen.

Continuing in this same line of foods that should be avoided, we mentioned junk food and processed foods.  Which makes them more complex to digest and this in the context of this disease generates the appearance of symptoms. Therefore, we must know that the best diet for irritable bowel must have the property of being balanced and healthy.

In turn, it is important to avoid the consumption of citrus fruits, especially oranges, as well as spinach, because these could increase the laxative effect produced by bile in the colon.

Regarding fruits, although some are allowed, we must avoid those that are rich in fruit, and instead opt for those with less sugar and more pectin, which is a type of fiber -as is the case of apples with shell-. Fruit juices are also to avoid.

What Not To Eat With Irritable Bowel Syndrome

Specifically, this diet is about setting aside dairy products, as these cause more gases. Since lactose is responsible for such condition.

It is also important not to consume foods that can be irritating, examples of these are condiments, drinks with caffeine or soda. This is because this type of food cause the symptoms of this disease while generating inflammation in the area of ​​the abdomen.

Continuing in this same line  junk food and processed foods also be avoided.  Which makes them more complex to digest and this in the context of this disease generates the appearance of symptoms. Therefore, we must know that the best diet for irritable bowel must have the property of being balanced and healthy.

In turn, it is important to avoid the consumption of citrus fruits, especially oranges, as well as spinach, because these could increase the laxative effect produced by bile in the colon.

Regarding fruits, although some are allowed, we must avoid those that are rich in fruit, and instead opt for those with less sugar and more pectin, which is a type of fiber -as is the case of apples with shell-. Fruit juices are also to avoid.

Finally, we must mention that these are general rules of the diet for irritable bowel, but as each case is unique and this is a disease that is directly associated with the lifestyle of the person, it is important to know that some Food can be useful to some people and not to others, and therefore worsen their symptoms. That is why it is advisable that each person can assess his or her tolerance to each type of food.

 

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