IBS, or irritable bowel syndrome, is a common digestive disorder. Many IBS sufferers experience chronic constipation, diarrhea or a combination of both. Other symptoms include gas, cramping and abdominal pain. Although there is no cure for IBS, diet changes may help you control your symptoms. One such diet change you might consider is adding or omitting hummus from your diet. Depending on your symptoms and individual tolerance, hummus may either improve or aggravate your symptoms.
Constipation
If IBS causes you to suffer constipation, a high-fiber diet may be helpful in managing your symptoms. Hummus is primarily made from garbanzo beans, making it an excellent way to increase your fiber intake. Pair hummus with other high-fiber foods to maximize your intake: spread it on whole-grain bread or crackers or use as dip for raw veggies like carrots, broccoli, peppers or cucumbers. If you're including hummus as part of a transition from a lower-fiber diet, increase your fiber intake at a gradual pace. Increasing fiber too quickly can result in unpleasant symptoms like bloating, cramping or gas. Drink plenty of extra fluids to help your body process the extra fiber. Ultimately aim for 20 to 35 g fiber a day.
Diarrhea
Many people with IBS also suffer chronic or occasional diarrhea. A low-fiber, low-residue diet can be helpful in treating diarrhea, since it reduces the amount of indigestible material traveling through your intestines. While on a low-fiber, low-residue diet, you'll need to avoid high-fiber foods like hummus.
Gas
If gas is one of your IBS symptoms, you might try omitting foods that tend to cause gas, such as cabbage and beans. Since hummus is made from beans, you can try eliminating it to see if it has been contributing to your gas.
Symptom Tracking
Keep in mind that the foods that improve or aggravate IBS symptoms are highly individual from patient to patient. Hummus, for instance, may be helpful for some patients and disastrous for others. As a result, it's worth paying attention to how different foods affect your symptoms. Keep a food diary detailing your daily meals and symptoms. Over time, you should be able to determine whether certain foods cause or relieve certain symptoms and use this information to include or remove them from your diet.
Adding Hummus to Your Diet
Hummus is sold in most grocery stores and health-food stores. You can also make hummus at home in a blender or food processor. While hummus recipes vary widely, typically hummus incorporates olive oil, lemon juice, tahini, garlic and various spices with the garbanzo beans.
References
- UPMC Health System: Irritable Bowel Syndrome Diet; 2002
- FamilyDoctor.org: Irritable Bowel Syndrome, Tips on Controlling Your Symptoms; December 1996
- National Digestive Diseases Information Clearinghouse: What I Need to Know About Irritable Bowel Syndrome; May 2007
- University of Maryland Medical Center: Irritable Bowel Syndrome; December 2009
- MayoClinic.com: Hummus Recipe; April 2008
- Rush University Medical Center: Quick and Easy Hummus Recipe
