Irritable Bowel Syndrome, or IBS, is a common bowel disorder that usually occurs before age 35. Symptoms include bloating, gas, abdominal discomfort or periods of diarrhea that cycle into constipation. Diet should be individualized based on the symptoms and the person's tolerance of different foods.
Often those with IBS find it helpful to keep a food journal. A food journal can help pinpoint the foods that cause the most discomfort, helping determine what foods to avoid.
What to Look for
Fiber and fluids are important components of the IBS diet. Choose foods that are well tolerated and do not provoke IBS symptoms. During periods of diarrhea, include plenty of fluids. Most people need anywhere from 8 to 10 8 oz. glasses of fluid per day. Sports drinks can be helpful to replace electrolytes. Other fluids could include decaffeinated coffee, herbal tea or juices.
During periods of constipation, you should continue to include plenty of fluid in your diet and also include fiber. Foods that are high in fiber help keep your bowel movements healthy and well formed. Easily digestible sources include apples, oats, potatoes, carrots, whole wheat bread, bananas and brown rice. It is also a good idea to eat small, more frequent meals and snacks in a relaxed setting.
Foods such as lactose-free milk may have some benefit, although lactose intolerant individuals may become more tolerant by gradually exposing the body to lactose (the sugar found in milk). Yogurt can be beneficial and better tolerated than other dairy products since it contains bacteria that aids in the digestion of lactose.
Common Pitfalls
If you suffer from IBS you can take comfort in the fact that your diet will not require specialized foods or meal planning. Avoid foods that cause discomfort and avoid large meals. Avoid eating meals or snacks too quickly, as this can lead to swallowing too much air and cause gas. IBS sufferers may find some foods are tolerated when they do not have symptoms of diarrhea, but are best avoided otherwise. For instance, insoluble fiber found in whole grain breads and cereals, popcorn, nuts and beans may lead to discomfort for some.
While fluid is important, limit or avoid caffeine-containing products and alcohol. Both stimulate the GI tract and can lead to cramping and diarrhea. They can also increase urination, leading to a dehydration risk. Read labels to find caffeine in coffees, teas and many soft drinks (including some brands of orange soda), as well as some over-the-counter pain medicines. Chocolate contains a small amount of caffeine but may induce symptoms.
While you can get the fiber you need from dietary sources, your doctor may recommend a fiber supplement or a laxative. Laxative use can be problematic since the body can become dependent. Check with your physician before choosing a laxative or fiber supplement.
