Irritable Bowel Syndrome is a digestive disorder characterized by constipation or diarrhea, bloating, and discomfort. There is no one accepted diet for managing the symptoms of IBS. However, certain foods can irritate the digestive tract and are triggers for symptoms. Modifying your diet and paying careful attention to what you eat will help you manage your symptoms. As always, you should consult a doctor before making any changes to your diet.
High-Fiber Diets
According to a review published in the "Journal of Clinical Gastroenterology," although a high-fiber diet may not be completely effective against constipation or IBS symptoms, it can help relieve symptoms when followed correctly.
Fiber is indigestible and passes through your digestive tract, improving the motility that alleviates constipation.
The U.S. Department of Agriculture recommends that you eat at least 14 g of fiber for every 1,000 calories. Soluble fiber provides more help for constipation and IBS than insoluble fiber does. Soluble fiber absorbs water in the digestive tract, helping prevent diarrhea, and forms a soft mass that helps move stool through the colon, preventing or fixing constipation.
Hearty French bread and sourdough loaves, oatmeal, root vegetables such as parsnips and beets, mushrooms, and fruits such as bananas and mangoes are a few sources of soluble fiber. You can also get soluble fiber from dietary supplements.
Low-Fat Diets
One of the most common trigger foods for IBS is fat. Animal fat and greasy foods will aggravate the digestive tract. Eating a low-fat diet can help you avoid these irritants and improve your condition.
When following a low-fat diet, you should trim all visible fat from meat, choose low-fat or skim milk products, steam your vegetables to avoid using cooking oil, and limit your desserts. If you have soup, choose a broth-based instead of a cream-based one.
Other Diet Tips for IBS or Constipation
Changes you can make to your diet to improve your IBS symptoms include drinking plenty of water and eating small, frequent meals. You should avoid chewing gum, artificial sweeteners, caffeine and alcohol, as these items may irritate your digestive tract. Keeping a food diary will help you track what type of diet works best for you.
References
- National Digestive Disease Information Clearinghouse: Irritable Bowel Syndrome
- Help for IBS.com: Irritable Bowel Syndrome Danger: High Fat Foods Ahead
- Help for IBS.com: Insoluble Fiber: Good or Bad for Irritable Bowel Syndrome?
- USDA Dietary Guidelines for Americans: Carbohydrates
- "Journal of Clinical Gastroenterology"; The Role of Fiber in the Treatment of Irritable Bowel Syndrome: Therapeutic Recommendations; Marc J. Zuckerman, M.D.; February; 2006
- Help for IBS.com: Soluble Fiber: The Irritable Bowel Syndrome Good Guy
