Irritable bowel syndrome, or IBS, affects a great number of people. The National Institute of Diabetes and Digestive and Kidney Diseases estimates that up to 20 percent of adults suffer from symptoms of the disorder. Stress can exacerbate IBS, but the exact cause of the disorder is unknown. People who suffer from IBS experience increased sensitivity in the bowels due to eating certain foods or large meals and may have either constipation, diarrhea or both. A change in diet can reduce the symptoms and help with the number and intensity of IBS flareups. Increasing fiber in the diet can help with symptoms of IBS.
Whole Grains
Food with whole grains contains more dietary fiber than food that is filled with highly processed white flour. Many cereals and pastas are made with whole grains, and for IBS sufferers, this is beneficial. Increasing dietary fiber slowly will prevent gas and bloating, so to avoid these issues, diet shouldn't change overnight. Also, eating oatmeal that is less processed will help increase the amount of fiber in the diet. Quinnoa is a good grain product for IBS sufferers, because it is high in both fiber and protein and can be prepared in a variety of ways. When foods are more processed, the fiber is broken down and isn't as effective in the body.
Fruits and Vegetables
Fruits and vegetables are full of dietary fiber that the body can't break down. Increasing the amount of fruits and vegetables in the diet will help with symptoms of IBS. Again, increasing these foods too quickly will result in gas and bloating. Sufferers may find that some fruits may increase symptoms due to their acidic nature. Lima beans and other vegetables with an outside shell or barrier, such as peas, edamame, beans, potatoes and cabbages, will be highest in fiber. In fruits, the skin of apples has the most fiber, and pears are another good source of fiber.
Water
Increasing water intake is vital for people with IBS. Those who suffer from constipation can get some relief by increasing water to help loosen stools. Diarrhea sufferers should keep their water intake high so that they don't become dehydrated, which creates more problems. People with IBS should not consume carbonated and sweetened beverages because they can irritate the stomach and intestinal lining and cause gas. Plain water is best, and IBS sufferers should consume at least 48 to 64 oz. daily.
References
- Nutrition: An Applied Approach; Janice Thompson and Melinda Manore; 2009
- NDDIC: Irritable Bowel Syndrome
- Dietary Fiber Guide: High Fiber Foods
