IBS, or irritable bowel syndrome, is a disorder of the digestive system. IBS sufferers tend to experience abdominal cramps, gas, constipation, diarrhea or bloating. IBS symptoms are affected by the food you eat and the size of your meals, as well as the amount of stress you're under. With some changes in diet and lifestyle, you may be able to help reduce gastric distress you are experiencing.
Healthy Diet
The American Dietetic Association recommends a healthy, balanced diet, avoiding only those food items that cause gastric distress. It's important for good nutrition to keep your menu as varied as possible, so pay careful attention to what you eat, the time of consumption and any symptoms you experience. Avoid only those foods that cause IBS symptoms to flare up. It may help you to keep a food diary so you can jot down this important information and keep track of it. The fewer food items you avoid, the more complete and balanced your diet can be, adding to good health.
Fiber
It's important for those who suffer from IBS to get enough fiber to help maintain regularity. Good sources of fiber are fresh fruits and vegetables, as well as cereals and whole grains. Some people with IBS find fiber can upset their system, and if this is the case for you, soluble fiber may be better tolerated than insoluble fiber. Try rice and rice cereals, oatmeal, soy, yams and sweet potatoes, squash and pumpkins, bananas, avocados, applesauce, carrots and potatoes.
Problem Foods
According to the International Foundation for Functional Gastrointestinal Disorders, certain types of foods and beverages can be irritating to those with IBS. Fried foods and high-fat foods can be problematic, such as many foods served at fast food restaurants, snack foods or heavy sauces like cheese sauce or alfredo sauce. Strongly flavored food items like onions and garlic can produce IBS symptoms too. Also, gassy foods may not be well tolerated. Foods such as beans, cabbage, legumes, cauliflower, broccoli, Brussels sprouts, raisins, onions and bagels can be difficult for people with IBS to digest.
Meal Size
It's very important to time your meals properly, and the American Dietetic Association recommends eating smaller amounts throughout the day rather than two or three large meals. The amount of food you're putting into your system is directly related to the amount of digestive strife you can cause yourself, so remember that a smaller volume can be beneficial.
Stress Level
The National Institute of Diabetes and Digestive and Kidney Diseases indicates that during times of high stress, gastrointestinal disorders can rear their heads, and IBS is no different. When you are tense, upset or angry, your body may stimulate a response from your nervous system, which can trigger gastrointestinal upset. If you're feeling high strung or having a difficult time relaxing during the day, you may want to consider various stress reduction techniques. Many people find yoga or Pilates classes helpful. Also, make sure to get enough sleep, as being overly tired can add to stress. Counseling can also be of assistance during times of high emotional tension.
