Irritable bowel syndrome, or IBS, affects the large intestine. Symptoms vary across individuals and include abdominal cramping, bloating and pain or discomfort. Many have either diarrhea or constipation, or both. There is no specific test for IBS, and its exact cause is unknown. Treatments for IBS include diet changes, stress management and sometimes medication. According to the National Digestive Diseases Information Clearinghouse, or NDDIC, eating a careful diet reduces IBS symptoms for many people.
Avoid Your Triggers
Experts at the NDDIC suggest you keep a journal and record which foods trigger your symptoms and make you feel worse before making any changes to your diet. Once you have identified potential triggers, talk to your doctor about making changes to your diet, possibly with the help of a registered dietitian. A dietitian can help you to eliminate trigger foods while ensuring you are still eating all the vitamins and minerals you need. It is important to make sure a specific food triggers symptoms more than once before eliminating it, so you do not have to avoid certain foods unnecessarily.
High-Fiber
In many cases, adding fiber to your diet will help to decrease IBS symptoms, especially constipation, says NDDIC. Fiber helps improve how the intestines work, whether you have diarrhea, constipation or both, says the College of Family Physicians of Canada. High-fiber diets help to keep your colon mildly distended, or expanded, which helps to prevent the spasms that cause pain, cramping and diarrhea. You may experience gas and bloating when first starting a high-fiber diet, but this usually goes away in a few weeks, when your bowel adjusts to the added fiber. Try slowly introducing fiber to your diet, about 2 to 3 g per day, to prevent gas and bloating. Eventually aim to eat 25 to 30 g per day.
Low-Fat
Since fat can cause your intestines to contract or spasm soon after eating, resulting in cramping and diarrhea, many people with IBS may find relief from a diet that is low in fat as well as being high in fiber. Spicy and deep-fried foods, along with caffeine and alcohol, can all increase spasms, and thus cramping and diarrhea in individuals with IBS.
Small Meals
Eating small meals may also help improve symptoms of IBS. Large meals can cause cramping and diarrhea. According to experts at NDDIC, eating smaller portions more frequently may help alleviate these symptoms. Eating three small regular meals and two to three snacks per day may be a better option for you and decrease your symptoms if you have IBS. Eating slowly and chewing your food well may also lead to fewer intestinal symptoms, as you swallow less air when you eat this way.
Other Considerations
Many experts suggest drinking six to eight glasses of water per day, especially if you have diarrhea, to help improve your symptoms. If you have IBS, drinking carbonated beverages may cause you gas and discomfort, and chewing gum may, too. Some artificial sweeteners like sorbitol, which is found in sugar-free drinks, candy and gum, may worsen diarrhea in individuals with IBS.
