Diet Tips To Ease Ibs Symptoms

Irritable bowel syndrome, or IBS, is a group of symptoms affecting the large intestine. Also known as spastic colon, according to the National Digestive Diseases Information Clearinghouse, IBS is estimated to affect 20 percent of Americans. IBS is categorized as a functional disease meaning that there is no structural abnormality present; however, the muscles and nerves of the colon do not function properly. As a result, you may experience symptoms such as constipation, diarrhea, abdominal cramping, bloating and mucous in the stool. Dietary changes can help prevent symptoms.

Consume Soluble Fiber

Including more soluble fiber in your diet is a good strategy if you experience constipation or diarrhea with IBS. Soluble fiber absorbs water from the colon and decreases the risk of muscle spasm. Foods high in soluble fiber are foods that are typically considered to be starches such as oatmeal, quinoa, brown rice, bananas and carrots. Insoluble fiber such as green leafy vegetables, and wheat bran may irritate your gastrointestinal tract, however.

Drink More Water

It is important to keep well-hydrated if you have IBS, especially if you decide to increase your fiber consumption. Fiber binds water to help stool move through the colon. The water will help soften and facilitate complete elimination of stool from the large intestine. Aim for at least six to eight glasses of non-caffeinated beverages each day.

Determine Your Triggers

Foods that affect IBS vary from person to person. An elimination diet is one way to determine which foods make you feel worse. Keep a nutrition journal for one week by writing down everything you eat with comments on how you feel after each meal, recommends Patient UK. At the end of each day, review your journal and identify any relationships. Once you determine your triggers, avoiding these foods will allow you to have more control over your condition.

Minimize Alcohol

Alcohol, a gastrointestinal irritant, may aggravate symptoms of IBS, according to the text "Gastroenterology Nursing." Alcohol is also dehydrating, which may increase abdominal pain, bloating and constipation. Eliminating alcohol may improve your symptoms. If you choose to drink alcohol, however, limit your intake and consume water with alcoholic beverages to prevent dehydration.

Avoid Coffee

Both caffeinated and decaffeinated coffee stimulate the muscles of the intestines producing a laxative effect and leading to loose stools. Caffeine also elevates stress hormones in the body which exacerbates the effects of emotions and stress on IBS symptoms. Limiting your intake of caffeinated foods such as chocolate and coffee, may relieve the bloating and abdominal pain associated with IBS.