Irritable bowel syndrome, or IBS, is a chronic digestive condition that causes gas, bloating, abdominal pain, diarrhea and/or constipation. Most people can manage IBS symptoms through a combination of stress management, dietary changes or medications, according to the National Digestive Diseases Information Clearinghouse. A nutrient-rich diet, limited in processed foods, unhealthy fats and common trigger foods, may help reduce symptoms and enhance overall wellness. For best results, seek specific guidance from a qualified professional.
Refined Carbohydrates
Refined carbohydrates, such as enriched breads, pasta, cereals and snack foods, provide fewer nutrients and less fiber than complex carbohydrates, such as whole grains. Refined carbohydrates can also have a negative impact on blood sugar levels, which can interfere with appetite control and energy levels. Avoiding refined carbohydrates may also help reduce IBS symptoms, according to the University of Maryland Medical Center. For best results, refrain from foods made from enriched white or wheat flour and those with sugar or corn syrup as primary ingredients. Common refined carbohydrates include enriched breads and pasta, instant rice, sweetened cereals, candy, soft drinks and commercially prepared chips, crackers, pretzels, cookies, cakes, pizza and pie crusts and pastries.
Saturated Fat
Saturated fat can increase the risk for high cholesterol, high blood pressure and cardiovascular disease. Since the digestive tract must work harder to digest saturated fat, it may also exacerbate IBS symptoms, according to Theresa Cheung, author of "The IBS Healing Plan: Natural Ways to Beat Your Symptoms." Foods rich in saturated fat include beef, beef fat, lamb, veal, organ meats, dark-meat poultry, poultry fat, sausage, bacon and high-fat dairy products, such as whole milk, heavy cream, butter and full-fat cheeses. Fried foods, such as fried chicken, pastries, french fries and potato chips, also contain saturated fat. Replace saturated fat sources with healthy fat sources, such as fatty fish, nuts, seeds and plant-based oils for best results.
Gas-Causing Foods
Certain foods are common gas-triggers for people with IBS. For those who experience frequent gas, gas pain or bloating, the University of Maryland Medical Center recommends limiting cruciferous vegetables, such as cabbage, cauliflower and broccoli. Fruit-derived foods associated with gas include grape juice, apple juice, raisins, prunes, dried figs and bananas. Nuts and legumes, such as beans, lentils, peanuts and split peas, may also contribute to gas symptoms. If fresh fruits and vegetables worsen symptoms, cooking them prior to eating might help. Boiling beans and lentils for several minutes then soaking them in water overnight may reduce gas-causing properties. Avoiding refried beans, fried plantains and beans topped with cheese may also help reduce symptoms, since the dishes contain several potential gas-triggers.
References
- National Digestive Diseases Information Clearinghouse: Irritable Bowel Syndrome Facts and Treatment
- University of Maryland Medical Center: Irritable Bowel Syndrome Facts and Treatment
- "The IBS Healing Plan: Natural Ways to Beat Your Symptoms"; Theresa Cheung; 2008
