Irritable Bowel Syndrome (IBS) is not a disease in and of itself, but rather a collection of gastrointestinal symptoms that may include both diarrhea and constipation, bloating and gas, abdominal pain and cramping. During a flare-up, you may have one or all of these symptoms. Depending on which symptoms you experience, certain foods and eating styles can aggravate the condition while others may help you find some relief.
Mini Meals
Large meals can upset your gastrointestinal tract and trigger cramping and other IBS symptoms. To avoid this, eat five or six small meals throughout the day instead of the usual three squares.
Bland Diet
The BRAT diet, which consists of bananas, rice, applesauce and toast, is normally prescribed by doctors for colicky babies. Stick to a similar type of bland, low-residue diet when IBS flare-ups are particularly severe. Other bland, easily digestible foods include steamed white fish fillets, rice noodles, cooked carrots, clear broths and poached eggs.
Fiber
If you suffer from constipation, it may help to increase the amount of insoluble fiber in your diet. Insoluble fiber, along with plenty of water, helps move food through the intestinal tract. Insoluble fiber is found in wheat bran, wholewheat flour and wholewheat products such as breads, cereals and pastas. Most vegetables also contain some insoluble fiber.
If you suffer from diarrhea, or intermittent diarrhea and constipation, try adding more soluble fiber to your diet. Soluble fiber is the type of fiber found in legumes such as black beans, pinto beans, kidney beans, lentils and fruits such as apples and oranges.
Very gradually add more fiber to your diet so your stomach can get used to digesting these foods. Otherwise, you may suffer additional symptoms of gas and bloating.
Yogurt
The "friendly" bacteria in some yogurts might help calm the symptoms and ease the pain of IBS by reducing gas and bloating. Look for yogurts that contain live lactobacilli and bifidobacteria.
Activa and DanActive yogurts may be especially helpful to people with IBS who suffer mostly from constipation. These are the only yogurts that contain the probiotic bacteria Bifidus Regularis, which is promoted as an aid to digestion and constipation. If you have active IBS, ask your doctor if these products will help.
Water
Drink water at cool room temperature often throughout the day to avoid dehydration from diarrhea. Take small, frequent sips, rather than one large gulp, or you may experience bloating and cramping pain.
Foods to Avoid
Avoid any foods that make your symptoms worse. If you're not sure which foods make you feel sick, keep a food diary that includes everything you eat throughout the day, when you eat it, what symptoms you have and when those symptoms occur. You may be able to discern a pattern and figure out which foods are always a problem.
Some foods that are often a problem for people with IBS include alcohol; beverages with caffeine, such as coffee, black or green tea, colas and other sodas (read the ingredients label); chocolate and cocoa; dairy products such as milk, cheese, and ice cream; acidic foods; and fried and fatty foods.
