Cramping, bloating, constipation and upset stomach are common symptoms of digestive conditions such as irritable bowel syndrome and inflammatory bowel disease. Although a doctor should be the one to diagnose and treat the underlying condition, increasing intake of certain foods can help reduce intestinal discomfort and may even improve intestinal functioning.
Considerations About Fiber
Fiber-rich foods can help reduce constipation because they help keep bowel movements soft and painless. However, digesting some fiber-rich foods can cause irritation from gas and bloating. Soluble fiber -- found in foods such as oat bran, beans and many fruits -- doesn't break down until it reaches your bowel, but then it is prone to causing gas once bacteria help break it down. Insoluble fiber -- in foods such as wheat bran and certain vegetables -- doesn't change much at all in your intestines, and produces little gas. You may find that you have less trouble with fiber if you emphasize insoluble fiber and increase your intake of soluble fiber at a gradual pace of 2 to 3 g per day.
Yogurt
Most yogurt contains "good" bacteria called probiotics. Consider making yogurt your primary source of dairy if you're lactose-intolerant or lactose-sensitive; yogurt's probiotics contain the enzyme that help you properly digest lactose. Another perk of getting a dose of yogurt each day is that eating probiotics helps replenish the supply of healthy bacteria in your bowels. People with digestive disorders such as irritable bowel syndrome may have a deficiency of "good" bacteria, and may experience less gas, pain and constipation as a result of making probiotics a part of their diet.
Lean Proteins
Eating large amounts of fat can set off painful contractions, or spasms, in a sensitive colon. As a result, you may have more digestive troubles when you eat foods such as red meat, whole fat dairy and fried chicken. However, many fatty foods are also good sources of protein, and you need protein to regenerate cells throughout your body. Your best sources of protein should be lean ones such as skinless poultry, tofu and low-fat dairy products such as probiotic yogurt.
Advice
Not everyone with colon problems has the same "trigger" foods. You may find that dairy poses no problem but spicy foods are a constant source of irritation. Other foods that commonly cause digestive problems include chocolate, sugar free sweeteners and caffeinated beverages. You might also discover that eating large meals causes you intestinal distress no matter what you ate. Keep a food diary and make notes about your recent eating habits whenever your colon gets irritated, then bring the notesto your doctor. He can offer you tips on reducing colon irritation while still getting the right balance of nutrients.
References
- National Digestive Diseases Information Clearinghouse: Irritable Bowel Syndrome
- National Digestive Diseases Information Clearinghouse: What I Need to Know About Irritable Bowel Syndrome
- University of Maryland Medical Center: Irritable Bowel Syndrome
- National Digestive Diseases Information Clearinghouse: Gas in the Digestive Tract
- American Academy of Family Physicians: Irritable Bowel Syndrome -- Controlling Your Symptoms
- Mayo Clinic: IBS Lifestyle and Home Remedies
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