Irritable Bowel Syndrome, or IBS, is a digestive condition that causes abdominal cramps, gas, constipation, diarrhea and bloating. The International Foundation of Function Gastrointestinal Disorders also lists several non-digestive symptoms such as fatigue, muscle pain, lower back pain, headaches and sleep disturbances. Many symptoms of IBS can be reduced through diet and lifestyle techniques and stress reduction.
Dietary Needs
It's important to think of an IBS menu plan not in terms of restrictions, but in terms of which foods can be included. The American Dietetic Association recommends eating a healthy, balanced diet, avoiding only those foods that cause digestive upset. Keeping your food options as open as possible helps you maintain good health and ward off malnutrition.
Fiber
Also important in the diets of those with IBS is the inclusion high fiber foods. This helps combat the constipation and diarrhea commonly associated with the condition. Fresh fruits and vegetables, whole grains and cereals are all good sources of fiber. Worth noting is that insoluble fiber may not be well-tolerated and it may be easier for you to digest foods high in soluble fiber. Choose rice and rice cereals, oatmeal, soy, yams and sweet potatoes, squash and pumpkins, bananas, avocados, applesauce, carrots and potatoes.
Problem Foods
Particular characteristics of foods can be of concern for IBS sufferers. In general, gassy foods, high-fat foods or strongly-flavored foods can be irritating. Be careful with onions and garlic, fried foods, foods with large amounts of cheese or cream sauce, raisins, bagels, Brussels sprouts, broccoli, cauliflower, cabbage, legumes and beans.
Caffeinated and alcoholic beverages can be associated with influencing the symptoms of IBS and should be avoided.
Food Tracking
In order to determine which foods bother your system and which foods don't, it may be helpful to keep what's known as a "food journal." For two to three weeks, jot down all the foods and beverages you consume, paying close attention to the amount and time you had them. Also record any symptoms you experienced. A food journal can be a great tool in helping you determine your menu for success.
Other Considerations
With IBS, the timing of meals also matters. Try breaking larger meals down to smaller, more frequent meals throughout the day. The amount of food passing through your digestive tract at one time can influence your IBS symptoms, and many find that less food at one time is a good rule of thumb.
Stress can also upset your system, as an intestinal response can be triggered in times of aggravation. The National Institute of Diabetes and Digestive and Kidney Disorders recommends reducing daily stress in those with IBS to improve digestive health.
