Irritable bowel syndrome, or IBS, is a chronic disorder in which the muscles in your digestive tract contract at irregular speeds and cause abdominal pain, bloating, constipation and/or diarrhea. While IBS does not cause permanent damage to your intestines, it can cause extensive discomfort and make it difficult to partake in usual activities. While certain foods cannot cure IBS, they may help improve your symptoms and complement other treatment forms. For best results, seek specified guidance from your doctor or dietitian.
Yogurt and Kefir
Yogurt and kefir are cultured milk products that supply valuable amounts of calcium, protein and probiotics -- beneficial or "friendly" bacteria that promote digestive health and immune function. According to research published in the "Journal of Clinical Gastroenterology" in July 2004, probiotics may help reduce IBS symptoms. In the study, 50 adult patients with IBS were given probiotics or a placebo for four weeks. By the study's end, participants who consumed probiotics exhibited less abdominal pain than participants who did not. Probiotics may also help reduce gas, bloating and digestive irregularities associated with the condition. For maximum potential benefits, consume yogurt and/or kefir with "live active cultures" such as Lactobacillus or Bifidobacterium on a routine basis.
Fruits and Vegetables
Fruits and vegetables are top food sources of antioxidants -- nutrients that strengthen your body's ability to protect itself from diseases and infections. Eating a healthy diet, rich in fruits and vegetables, may help reduce IBS symptoms, according to the University of Maryland Medical Center. If you struggle with gas, try avoiding gaseous varieties, such as beans, broccoli, Brussels sprouts, cabbage and cauliflower. Otherwise, incorporate a variety of colorful fruits and vegetables into your meals and snacks regularly. Varieties particularly high in protective nutrients include berries, cherries, citrus fruits, plums, kiwi, cantaloupe, leafy greens, tomatoes, bell peppers and winter squash.
Flaxseed
Flaxseed is a nutty-tasting seed variety that provides rich amounts of fiber and omega-3 fatty acids -- essential fats that may reduce inflammation in your digestive tract. Consuming 6 to 24 g of flaxseed daily may also help alleviate abdominal discomfort, constipation and bloating caused by IBS, according to the University of Maryland Medical Center. Consume flaxseed on its own or as a nutritious additive to other foods, such as yogurt, cereal, smoothies and baked goods.
Whole Grains
Whole grains contain all the nutrient-rich parts of the original grain. As a result, they digest more efficiently and provide longer-lasting energy and more antioxidants, protein and fiber than refined grains, such as white flour. Fiber-rich foods, such as whole grains, keep your large intestine slightly distended, which may lower your chance for internal spasms, according to the National Digestive Diseases Information Clearinghouse. Examples of nutritious whole grain foods include 100 percent whole grain breads and cold cereals, brown rice, whole wheat pasta, wild rice, quinoa, barley soup and air-popped popcorn. If you're experiencing diarrhea, try limiting high-fiber foods temporarily, since fiber may increase stool bulk or frequency. Otherwise, incorporate a variety of whole grains into your diet.
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