Living with IBS, or irritable bowel syndrome, as well as treating it presents challenges. For some, IBS is mild and only occasionally causes symptoms, while for others, it can be constant and severe. In some cases, dietary changes can control symptoms, but if your symptoms are severe, you may also need medication. When it comes to diet, IBS affects each person differently; it may take some trial and error to see what foods are triggers and if including blueberries in your diet will or will not exacerbate your symptoms.
Irritable Bowel Syndrome
The exact cause of irritable bowel syndrome is unknown. The condition does not actually cause damage to the intestines, but it can bring on symptoms such as cramping, abdominal pain, bloating, constipation, and diarrhea. The severity and frequency of symptoms vary from case to case. The best way to control the condition is to eat a healthy diet and avoid foods worsen your symptoms; however, some individuals require medication, as well as fiber supplements or laxatives to help manage their symptoms.
IBS and Diet
A big part of a diet to help manage IBS involves including enough fiber in your meal plan. You should get at least 25 to 35 g of fiber each day. In addition, you need to find your personal trigger foods, which may include caffeine, milk, alcohol, chocolate, wheat, rye and barley. You can try keeping a food and symptom diary for at least two weeks. If you see that certain foods exacerbate your symptoms most of the time, then try eliminating them for two weeks to see if your symptoms resolve. Then slowly add them back into your meal plan to see if symptoms return. This can help you determine if you can include foods, such as blueberries, in your diet.
Blueberries and IBS
Foods that can help manage IBS include whole grains, fruits, vegetables and beans, which are high in fiber, reports MayoClinic.com. Blueberries are a good choice as they contain about 4 g of fiber per cup. Since too much fiber all at once can cause gas, bloating and cramping it is best to add fiber into your diet slowly. Eating small amounts of blueberries throughout the day can help you to get your fiber in small does while also providing you with vitamin C, manganese and antioxidants. In addition, blueberries are low in calories and fat and as such, are part of an overall healthy diet.
Uses
You can eat blueberries alone or use them in recipes or add them to other foods to increase your fiber intake even more. The American Dietetic Association recommends making blueberry muffins, bread or pancakes or using them to make smoothies. You can sprinkle blueberries on top of cereal or add them to salads. You can freeze fresh blueberries for later use. To better manage IBS symptoms, avoid canned blueberries or frozen blueberries with added sugar, cream or artificial juices.
References
- National Digestive Diseases Information Clearinghouse; Irritable Bowel Syndrome; Sept. 2007
- FamilyDoctor.org; Irritable Bowel Syndrome: Tips on Controlling Your Symptoms; Oct. 2010
- MayoClinic.com; Irritable Bowel Syndrome Lifestyle and Home Remedies; July 29, 2009
- American Dietetic Association: Celebrate Blueberries: An American Fruit
