Irritable bowel syndrome (IBS) is a chronic digestive condition that causes abdominal pain or cramping, bloating, gas, constipation and sometimes diarrhea. According to the Cleveland Clinic, a healthy diet rich in fiber and nutritious foods may help reduce symptoms. Avoiding foods that trigger symptoms, consuming small meals and maintaining a healthy weight can also help. For best results, seek specified guidance from your doctor or nutritionist.
Cooked Fruits and Vegetables
Fruits and vegetables provide a broad range of vitamins, minerals, antioxidants and dietary fiber. Natural health expert, Andrew Weil, M.D., suggests plenty of cooked fruits and vegetables for people with IBS, unless you are experiencing diarrhea. Cooking fruits and vegetables may reduce gas and bloating and ease the digestive process.
Consume a variety of fruits and vegetables routinely for broadest nutritional benefits. Examples of fruits and vegetables particularly high in nutrients and fiber include apples, pears, raspberries, blueberries, strawberries, cherries, tomatoes, spinach, artichokes, cauliflower, kale, mustard greens, string beans, red and green peppers, asparagus, baked potatoes, sweet potatoes, pumpkin and squash.
Whole Grains
Whole grains are grains that have not lost significant amounts of vitamins, minerals and fiber during food processing. Fiber-rich grains can help slow the pace of digestion and help prevent or reduce gas, abdominal pain, bloating and diarrhea associated with IBS, according to the Cleveland Clinic. Examples of fiber-rich whole grains foods include bran flakes, bran muffins, whole grain breads, oatmeal, whole grain pasta, brown rice, wild rice, quinoa, air-popped popcorn and barley. If you currently consume a low-fiber diet, gradually increase your fiber intake to allow your body time to adjust. Replace enriched breads, pasta, cereals, snack foods and sweets with whole-grain equivalents often for best results.
Probiotics
Probiotics are healthy bacteria that enhance digestion and help prevent harmful bacteria from causing infections. Weil suggests a source of probiotics with your meals to improve digestive wellness and potentially reduce IBS symptoms. Valuable sources of probiotics include yogurt with live active culture, kefir, which is a yogurt-like beverage, buttermilk, fermented miso, fermented cabbage, sour kraut and fortified foods and beverages.
Ground Flaxseed
Flaxseed contains omega-3 fatty acids---healthy fats that can help alleviate bodily inflammation and improve cardiovascular health. Since flaxseed is also rich in fiber, Weil suggests sprinkling ground flaxseed on top of cereals, salads and soups for added digestive benefits. Though ground flaxseed is more easily absorbed than whole flaxseed, you can purchase whole seeds, grind them in a coffee grinder and store them in your refrigerator to preserve their freshness.
Carob Powder
Carob is a bean, similar to the cocoa bean, grown in Guatemala, Italy and Brazil. According to Weil, carob powder can help alleviate diarrhea. He suggests mixing the powder with applesauce and honey as a remedy for inflamed or otherwise irritated intestines. Carob powder is available at most health food grocery stores.
