Irritable bowel syndrome, or IBS, is a condition that affects up to 20 percent of people in the United States at some point during their lives, according to the University of Maryland Medical Center. This condition is marked by irregular contractions of your large intestines. Common symptoms include abdominal cramps, gas, bloating and an urgent need to eliminate upon waking and after meals. Vegetarians can use simple dietary strategies to help control the symptoms of IBS.
Choose Whole Grains
Flour products are common staple sources of carbohydrates in vegetarian diets. However, refined flour, which is found in doughnuts, white bread, pasta, cakes, snack crackers, pies and bagels, may aggravate the symptoms of IBS, according to the University of Maryland Medical Center. Replace refined flour products with whole-grain breads and pastas. These foods are rich in fiber, which may help relieve IBS symptoms. They also contain complex carbohydrates, which may have a less dramatic impact on IBS than the simple carbohydrates found in white flour.
Vegetables
Focus on obtaining calories from fresh vegetables, particularly those rich in dietary fiber. Broccoli, spinach, kale, asparagus and artichokes are abundant sources of dietary fiber, says certified nutritional consultant Phyllis Balch, author of "Prescription for Nutritional Healing." Fresh vegetables also provide antioxidants, such as beta-carotene and vitamin C. Antioxidants may help prevent free-radical damage to the mucous lining of your large intestines -- free-radical damage may worsen IBS symptoms.
Eliminate Trans Fats
Although the vegetarian diet is commonly considered healthy, some vegetarians rely heavily on deep fried foods, such as onion rings, french fries and jalapeno poppers for snacks and side dishes. These foods are typically high in trans fats in the form of hydrogenated and partially hydrogenated oils used for deep frying. Trans fats may irritate your intestines and worsen IBS symptoms, according to the University of Maryland Medical Center. Eliminate these foods from your diet. If you must use oils for frying, opt for olive oil, which does not contain trans fats.
Considerations
Allergic reactions to foods may trigger or worsen IBS symptoms, according to the University of Maryland Medical Center. Common allergens in the vegetarian diet include wheat gluten, dairy products, soybeans, tomatoes, corn, citrus fruits and peanuts. If you suspect that an allergic food reaction may worsen symptoms, remove all suspected allergens from your diet for two weeks, then reintroduce one food at a time in three-day intervals. If you notice an increase in IBS symptoms after reintroducing a food, permanently remove it from your diet. Also, avoid using tobacco, drinking alcohol or consuming foods or beverages containing caffeine, such as coffee, chocolate and black tea. These substances may aggravate IBS.
References
- University of Maryland Medical Center; Irritable Bowel Syndrome; Steven D. Ehrlich, NMD; December 2009
- "Prescription for Nutritional Healing"; Phyllis A. Balch, CNC, et al.; 2010
