Irritable bowel syndrome (IBS) occurs when the intestinal muscles that contract to move waste materials through the digestive tract go into spasms, causing abdominal discomfort. This condition may be characterized by alternating bouts of diarrhea and constipation (also known as spastic colon). IBS symptoms also may include abdominal pain, bloating and gas. Diet modifications are helpful for this condition. In fact, certain foods may even offer relief.
The Right Amount of Dietary Fiber
An adequate intake of dietary fiber helps IBS sufferers by alleviating both constipation and diarrhea. The recommended daily value (RDV) for dietary fiber is 14 g per 1,000 calories, or about 25 g daily for most people. However, some people suffering from IBS find that increasing dietary fiber worsens their symptoms. For those who experience a lot of bloating, gas or diarrhea, fiber intake should be controlled. Foods rich in dietary fiber include fruits, vegetables (avoid gassy vegetables such as broccoli, cauliflower, cabbage, onions and garlic) and whole grains (such as whole wheat bread, brown rice and oatmeal).
The Right Type of Fiber
Soluble fiber is particularly beneficial for those who suffer from IBS. Add psyllium (a powdered source of soluble fiber) gradually to your diet. This helps gently regulate bowel movements. Start by adding 1 to 2 tsp. a day, and gradually increase to a full dosage over a one-week interval. Psyllium powder should be taken with plenty of fluids (ideally, 8 cups daily). The goal dosage is 1-3 tsp., taken once or twice daily, as needed. Mix the powder with water or diluted fruit juice. However, if it makes diarrhea worse, discontinue immediately.
Beneficial Fats
Increase your intake of essential fatty acids (EFAs), especially the omega-3 fatty acids. Fatty fish, such as salmon, mackerel, halibut and tuna, are the best sources. Nuts and nut butters, such as walnuts and peanut butter, avocados and crushed flaxseeds, meal or oil are also rich in omega-3 fatty acids. Omega-3 fatty acids help to reduce inflammation. Olive oil is another type of oil that may reduce inflammation. Other healthy oils include grape seed oil and walnut oil.
Anti-inflammatory Fruits
Berries are also a great food choice, including blueberries and strawberries. They are full of anti-inflammatory phytochemicals and antioxidants. The pigments in brightly colored fruits and vegetables contain many phytochemicals (disease-fighting chemicals found only in plant foods) that have anti-inflammatory properties. One example is quercetin, which is found in apple skins.
Calming Beverages
Adding decaffeinated herbal tea to your diet, such as calming chamomile tea, may help alleviate symptoms. Peppermint extract or peppermint tea has also been shown to be helpful for IBS. Although many people who suffer from IBS are often bothered by the lactose in milk, small amounts of yogurt help aid digestion because they contain active live cultures, such as acidophilus, a natural probiotic. Probiotics help fuel "friendly" colon bacteria. Probiotics are also available in supplement form.
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