Irritable bowel syndrome, or IBS, is a chronic condition that can cause abdominal pain, bloating, gas, diarrhea and constipation. In addition to medical treatments and relieving stress, a healthy diet can help prevent or reduce symptoms of the disorder. Fiber-rich foods and eating small, frequent meals, rather than two to three large meals, may improve digestive function and alleviate constipation, according to the National Digestive Diseases Information Clearinghouse. For best results, discuss your symptoms with a qualified professional.
Fruits and Vegetables
Fruits and vegetables provide valuable amounts of vitamins, minerals, antioxidants and dietary fiber. Vegetables particularly high in fiber include broccoli, Brussels sprouts, cabbage, carrots, broccoli, eggplant, spinach, kale, lima beans, baked and sweet potatoes with skin, bell peppers and pumpkin. Fiber-rich fruits include apples, bananas, berries, dried fruits, guava, kiwi, oranges and pears. If you experience frequent gas in addition to constipation, the University of Maryland Medical Center suggests limiting cruciferous vegetables such as broccoli, cauliflower and cabbage. Mildly cooked vegetables may cause fewer gas symptoms than fresh vegetables. Incorporate a variety of fruits and vegetables into your diet routinely for best results. Gradually increasing fiber-rich fruits and vegetables in your diet can allow your body time to adjust and prevent stomach pain.
Whole Grains
Whole grains are grains that have not lost valuable amounts of vitamins, minerals and fiber during food processing. A diet based upon fruits, vegetables and whole grains may alleviate constipation and other symptoms of IBS, according to the University of Maryland Medical Center. For improved digestive function, replace processed carbohydrates, such as enriched breads, cereals, pasta and snack foods, with whole grains. Unprocessed whole grains, such as brown rice, wild rice, oats, barley, quinoa and air-popped popcorn, may provide more benefits than foods made from whole-grain flours, particularly if you struggle with blood sugar imbalances or carry excessive body weight. When you do consume prepared whole-grain foods, such as breads, tortillas, pasta and English muffins, check food packaging to ensure that whole grains are listed as primary, or top-listed, ingredients. Topping whole-grain cereal with fresh or dried fruit can add fiber and nutrients to your breakfast meals.
Legumes
Legumes, such as beans, split peas and lentils, provide rich amounts of vitamins, minerals, protein and fiber. As some of the richest fiber sources, legumes can easily add digestive benefits to other foods, such as soups, stews, casseroles, burritos, salads, pasta dishes and pot pies. Beans also provide a low-fat alternative to red meat in chili and other dishes.To remove gas-causing properties in beans and lentils, MayoClinic.com suggests boiling legumes for two to three minutes, then allow them to soak overnight. Fresh, canned, frozen and dried legumes all provide similar amounts of fiber and nutrients.
