Choosing certain foods may decrease gas, bloating, diarrhea and other symptoms associated with irritable bowel syndrome. Though no cure exists for the condition, eating certain foods can diminish flare-ups. High-fiber foods decrease constipation and may prevent intestinal spasms associated with IBS. The Cleveland Clinic suggests keeping a food diary to record what foods are associated with decreased IBS symptoms. Don't forget to share and discuss your food diary with your doctor for further recommendations.
Flaxseed
Ground flaxseed contains high amounts of fiber. One tablespoon of flaxseed contains 0.9 g of soluble fiber and 2.4 g of insoluble fiber. Sprinkle ground flaxseed on your morning yogurt, cereal or oatmeal. Flaxseed mixed into baked goods such as muffins and breads adds additional fiber. Incorporate flaxseed into stews, chili and other meat dishes. Besides a rich source of fiber, flaxseeds are rich in omega-3 fatty acids, which may decrease cholesterol and prevent heart disease. Slowly add flaxseed to your diet over several weeks.
Fresh Fruits and Vegetables
Fresh fruits and vegetables are rich sources of fiber. However, you may tolerate these foods better if they are cooked, instead of eating them raw. Experiment with different recipes to see how you tolerate fruits and vegetables best. Include spinach, broccoli and turnip greens in your diet. These high-fiber foods also contain large amounts of calcium. Many IBS sufferers suffer from low-calcium intake due to lactose intolerance and decreased calcium absorption.
Beans and Nuts
Black, garbanzo, lima and navy are all types of beans to include in your meals. Beans add approximately 10 to 15 g of fiber to your diet. Create bean salads or serve as a side with lunch or dinner. Eating a handful of nuts also provides a rich source of fiber. Almonds, pistachios and pecans contains about 3 g of fiber per 1 oz.
Water
When increasing fiber intake it is important to drink plenty of water to hydrate the body and prevent constipation. Drink between six and eight glasses of water per day. Avoid beverages that contain alcohol or caffeine, which can increase IBS symptoms.
References
- International Foundation For Functional Gastrointestinal Disorders: IBS Treatment Options
- Mayo Clinic: Irritable Bowel Syndrome
- National Digestive Disease Information Clearinghouse: Irritable Bowel Syndrome
- Cleveland Clinic: Irritable Bowel Syndrome
- Cleveland Clinic: Foods to Choose if I Have Mixed Irritable Bowel Syndrome
- University of Arizona: Flaxseed
Member Comments