If you are experiencing symptoms that include gas, constipation, diarrhea, abdominal cramping and bloating, you may have Irritable Bowel Syndrome, or IBS. The Mayo Clinic believes that as many as one in five American adults experiences signs and symptoms of irritable bowel syndrome, though fewer than half seek medical help. Fortunately, with some simple dietary adjustments, you have the power to alleviate or even eliminate your symptoms for good.
Foods to Avoid
Though each person may have different responses to different foods, it is often advised to avoid certain food groups based on their ability to trigger IBS symptoms and interfere with the absorption of nutrients. One way to find out which foods specifically trigger your symptoms is to do an Elimination Diet. Cut out each one of the items below for a period of two weeks, and then slowly adding each one back in, one each day; it may become clear to you which food items are causing you the most discomfort.
-Cabbage family foods like cauliflower, brussels sprouts and broccoli
-Wheat products, including whole wheat, barley and rye
-Dairy products like eggs, cheese and milk
-Citrus Fruits
-Caffeine
-Alcohol
-Sugar
-Beans
-Chocolate
-Corn
-Fried Foods
-Fast Food and Processed Food
Foods to Include
Many sufferers of IBS do well on a low fat, high fiber and whole foods diet. Chewing your food thoroughly, eating slowly and eating smaller, more frequent meals throughout the day can aide in the digestive process. Include at least 5 servings of these high fiber foods daily:
-Non-Citrus Fruits, including berries and bananas
-Vegetables, including as many colors as possible for a variety of nutrients, especially dark leafy green offering you the highest nutritional punch
-Whole Grains, including Brown Rice and Quinoa, which are wheat free
-Legumes, including Beans and Peas, if tolerated easily
Extra Virgin Olive oil, fresh fish, including salmon and black cod and lean proteins, including chicken and turkey should be included on a regular basis for their anti-inflammatory properties. Anti-inflammatory foods may help to reduce some of your symptoms.
Natural Herbs
Certain herbs can be used as a muscle relaxant, which may beneficial to alleviate IBS symptoms including stomach spasms, gas and stomach pain. Consult a doctor before starting any herbal regimens. Natural herbs can be used in the form of pills or tea, and some can even be added directly to your meals to help ward off symptoms.
-Peppermint oil in the form of enteric coated capsules
-Chamomile tea or capsules
-Valerian Root tea or capsules
-Ginger, fresh or powdered, can be added to food or tea
References
- The Mayo Clinic: Irritable Bowel Syndrome Definition
- The Mayo Clinic: Irritable Bowel Syndrome Symptoms
- "Digestive Wellness, Completely Revised and Updated Third Edition;" Elizabeth Lipski, PH. D, CCN; 2005
