Irritable bowel syndrome, or IBS, affects 10 to 15 percent of the people in the United States, according to the International Foundation for Functional Gastrointestinal Disorders. IBS causes abdominal pain or discomfort, chronic diarrhea, constipation, mucous in stools, abdominal bloating and a feeling that you still need to "go" after having a bowel movement. Following a low-fat diet may reduce your IBS symptoms.
Body's Response to Fat
Dietary fat slows your stomach's rate of emptying and increases the speed of food passing through your small intestines, according to Bette Bischoff, a fourth-year medical student at the University of Kansas Medical Center. Meals containing high levels of fat often result in bloating. IBS sufferers often experience cramping and diarrhea within two hours of eating a high-fat meal.
High-fat Foods
High-fat foods increase the chances of you experiencing IBS symptoms. Eliminate as many food sources of fat from your diet as possible. High-fat foods include full-fat milk, full-fat dairy products, fried foods, nuts, nut butters, oils, shortening, butter, egg yolks, potato chips, doughnuts, cookies and other commercial snack foods.
Fat Test
The level of fat tolerated by IBS sufferers varies. Bischoff recommends that IBS sufferers keep their fat intake below 40 to 50 g of fat per day. Determine your fat tolerance by keeping a log of the number of fat grams in the foods and meals you eat, suggests Sharon Richter, a registered dietitian and certified dietetic nutritionist in New York. Make note of any meal that causes you any gastrointestinal discomfort. Another method of testing your fat tolerance involves eliminating high-fat foods from your diet for two to three weeks and then slowly reintroducing them at a rate of one every three days, Richter says. If your IBS symptoms increase after reintroducing a high-fat item, it triggers your IBS.
Low-fat Food Choices
Replace high-fat foods with low-fat alternatives. The best alternatives contain higher amounts of fiber to promote digestive health. Good animal-based food sources include skinless poultry, fish, tuna, egg whites, egg substitute, low-fat milk and low-fat dairy. Replace high fat snacks with options such as air-popped popcorn, low-fat whole-grain crackers, fruit and vegetables. Whole-grain breads, broth-based soups, salsa, rice and fat-free salad dressing also make good additions to a low-fat diet for IBS. Grill, boil, bake, broil or steam your foods to avoid the need for added fats during cooking. Cook with cooking spray if you need to prevent foods from sticking to your cookware.
Considerations
The way you eat may also affect your IBS symptoms. If you skip meals, eat too fast, fail to drink enough water, consume low amounts of fiber or consume too much alcohol or caffeine, you may not be able to tell if your IBS symptoms result from a food's high fat content. Consult a dietitian or other medical professional to determine the best diet to control your IBS.
References
- International Foundation for Functional Gastrointestinal Disorders; Statistics; August 2009
- National Digestive Diseases Information Clearinghouse; What I Need to Know About Irritable Bowel Syndrome; May 2007
- University of Kansas Medical Center; Nutritional Intervention for IBS; Bette Bischoff
- Sharon Richter; Registered Dietitian; Private Practice; New York, New York
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