Irritable bowel syndrome, or IBS, occurs when the normally rhythmic muscular contractions of the digestive tract become uncoordinated and irregular. Food no longer moves regularly and an accumulation of waste material, mucus and toxins build up in the intestines. This build-up causes blockages and results in constipation. Eating certain foods and avoiding others as well as getting enough water and fiber are all extremely important for the treatment of IBS and constipation.
Before altering your diet, seek the advice of your health care provider.
Identify and Eliminate Food Sensitivites
The Canadian School of Natural Nutrition, or CSNN, reports that food sensitivities may cause or exacerbate IBS. The condition may also be responsible for constipation. CSNN recommends identifying and eliminating foods to which you are sensitive to. Symptoms from food sensitivities vary, and can take up to 24 hours to appear, making them hard to identify. One popular way of discovering food sensitivities is employing a hypoallergenic diet where you eliminate all of the most commonly allergenic foods for three weeks. CSNN says the most common culprits for IBS sufferers are wheat, dairy, sugar, corn, potatoes, eggs, nuts, coffee, alcohol, soy, chocolate and all highly processed and refined foods. After eliminating these foods for three weeks, reintroduce one food item per day and monitor closely for a return or worsening of symptoms. Should symptoms appear, eliminate that food from your diet.
Foods To Eat and Foods To Avoid
CSNN recommends eating a primarily whole foods diet that is high in unrefined grains, sprouts, legumes, fruits, vegetables and lean protein. Avoid alcohol and tobacco because they irritate the lining of the stomach and colon. Avoid foods, such as caffeine, candy, dairy, fried foods, junk food, margarine, nuts, citrus juice, spicy foods, sugar and wheat products, that encourage the secretion of mucus in the intestines. Mucus buildup prevents your body from properly absorbing nutrients, and many IBS sufferers are already nutrient deficient, accorrding to certified nutritional consultant, Phyllis Balch, and co-author of "Prescription for Nutritional Healing."
Increase Your Fiber Intake
According to Balch most cases of IBS-related constipation are a result of too little fiber in the diet. Eating high fiber foods daily, such as fresh fruits, leafy green vegetables, legumes such as lentils, brown rice and whole grain oatmeal may relieve symptoms. CSNN warns, however, that many IBS sufferers cannot tolerate raw vegetables, and suggests lightly steaming vegetables before eating them.
Take A Fiber Supplement
Psyllium seed may be beneficial for constipation and IBS. Balch recommends taking a psyllium powder fiber supplement daily. For best results, alternate, every second day with an oat bran supplement and every third day with a ground flaxseed supplement, Balch advises.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "The Canadian School of Natural Nutrition"; Pathology and Nutrition; 2008
