IBS, or irritable bowel syndrome, affects up to 20 percent of adult Americans, according to the National Institute of Diabetes and Digestive and Kidney Diseases. It is characterized by abdominal pain, cramping, constipation, bloating and diarrhea. While the disorder does not cause permanent harm to the intestines or lead to more serious diseases, it can cause considerable pain and interfere with daily functioning. The precise cause of IBS is not known, but people with the disorder may have an oversensitive colon or large intestine that reacts negatively to stress or certain foods. Dietary changes can help improve IBS symptoms in many people.
Step 1
Keep a food journal to determine if certain foods in your diet are triggering or worsening your symptoms. Consult your doctor or a nutritionist if you have specific concerns about your diet or nutritional intake.
Step 2
Drink at least six glasses of water each day, and avoid carbonated sodas and other beverages. Water is important to replace fluids lost through diarrhea, and carbonated beverages can increase gas and abdominal discomfort.
Step 3
Eat slowly to avoid swallowing air. This will help prevent excessive gas that may cause bloating and pain. You may also benefit from limiting your intake of other foods known to cause gas such as beans and cabbage.
Step 4
Reduce your portion size and eat five or six small meals instead of three large meals each day. Large meals can trigger cramping and diarrhea and worsen IBS symptoms.
Step 5
Choose low-fat foods and drink caffeinated beverages in moderation or not at all. Fat and caffeine cause intestinal contractions that may lead to cramping and diarrhea, according to the American Academy of Family Physicians.
Step 6
Increase your intake of both soluble and insoluble fiber. A high-fiber diet can minimize constipation and help treat IBS symptoms. Fiber keeps the colon in a slightly distended state, thereby reducing spasms. It also increases the water content of stools to ease constipation. Increase fiber intake slowly to prevent temporary gas and bloating.
Tips and Warnings
- Symptoms of IBS and lactose intolerance are very similar. If dairy products seem to trigger IBS symptoms, you may have a problem digesting the sugar in milk, called lactose. Limit your dairy consumption and watch for an improvement in symptoms.
References
- National Institute of Diabetes and Digestive and Kidney Diseases: Irritable Bowel Syndrome
- American Academy of Family Physicians: Irritable Bowel Syndrome: Tips on Controlling Your Symptoms
- UPMC Health System: Irritable Bowel Syndrome Diet
- University of Virginia Health System: Nutrition Considerations for the Patient with Irritable Bowel Syndrome (IBS)
