Irritable bowel syndrome, or IBS, is a gastrointestinal disorder that affects about 20 percent of Americans, according to the National Digestive Diseases Information Clearinghouse. Although symptoms of IBS differ among patients, most experience abdominal cramping and bloating. Diarrhea is also a common complaint, sometimes alternating with constipation. Managing your diet and paying careful attention to food choices can be critical in controlling symptoms of IBS. Consult your doctor or a registered dietitian for advice about developing an eating plan appropriate for you.
Fiber
Adding soluble and insoluble fiber to your diet may help control the symptoms of IBS and relieve diarrhea or constipation. Soluble fiber slows passage of food, lessening diarrhea. It also distends the colon, helping relieve spasms that can cause cramping pain. Foods rich in soluble fiber include oatmeal, apples, beans, citrus fruits, potatoes and berries. Psyllium is a soluble-fiber supplement you can add to liquids or other foods. Insoluble fiber adds bulk to your stool, keeping you regular and relieving constipation. To increase your intake of insoluble fiber, eat lots of green vegetables and consume whole grain breads and cereals.
Probiotic Foods
Consuming probiotic foods may help control your IBS symptoms, especially if you experience frequent diarrhea. Probiotics contain beneficial, live bacteria similar to those living in your digestive tract. When you have diarrhea, these bacteria may become depleted, allowing overgrowth of potentially harmful bacteria. Choose foods containing live, beneficial cultures such as unpasteurized yogurt and fermented foods. Examples of fermented foods include sauerkraut, Korean kimchi, and fermented soybean products such as miso and tempeh. Add probiotics to your diet gradually and in small amounts to minimize side effects such as bloating and gas.
Liquids
Drink lots of liquids to help control your IBS symptoms, with a goal of at least 6 to 8 full glasses every day. Avoid carbonated beverages as these may increase your discomfort and cause intestinal gas. Caffeine may also exacerbate your symptoms. Choose caffeine-free soda, coffee and tea instead of caffeinated beverages. Milk may also worsen your symptoms; if this is the case, try substituting soy-based drinks or almond milk.
Meal Size and Times
In addition to managing what you eat, you may also benefit from controlling your meal and portion size. Choose smaller portions and eat less overall in each meal. Instead of three meals each day, consume more frequent, smaller meals, aiming for six or more small meals daily to minimize stress on your digestive tract. Discuss your meal plans with a doctor or dietitian to develop a regimen that is right for you.
References
- National Digestive Diseases Information Clearinghouse; Irritable Bowel Syndrome; Sept. 2007
- American Academy of Family Physicians: Irritable Bowel Syndrome: Tips on Controlling Your Symptoms
- University of Maryland Medical Center; Irritable Bowel Syndrome - Treatment; July 6, 2009
- FamilyDoctor.org: Fiber; Irritable Bowel Syndrome: Tips on Controlling Your Symptoms; Oct. 2010
- MayoClinic.com: Is it important to include probiotics in a healthy diet?; April 17, 2010
