Irritable bowel syndrome (IBS) is a digestive disorder that causes abdominal pain, cramping, diarrhea, constipation, bloating and gas. According to an article published in July 2009 in the "Journal of the American Dietetic Association" (JADA), 25 percent of people with IBS may experience symptoms that are caused or exacerbated by what they consume. There are no hard rules about what can and cannot be consumed with IBS, as all diets need to be individually tailored. However, certain foods have been studied and found to alleviate IBS symptoms and promote positive digestive health.
Soluble Fiber
Soluble fiber slows digestion and is found in fruits and vegetables, white rice, pasta, cornmeal, nuts and seeds. Researchers in the JADA study mentioned above found that soluble fiber helped alleviate constipation associated with IBS. The Mayo Clinic recommends adding soluble fiber to the diet gradually to avoid gas, bloating and constipation. Another type of fiber, insoluble fiber, comes from whole grains, dried beans and popcorn and may worsen symptoms of IBS; individuals should limit these foods until they know how they will respond.
Water
The Mayo Clinic recommends drinking plenty of fluids throughout the day and emphasizes water as the best choice. Caffeinated and alcoholic beverages should be avoided because they can cause diarrhea, and carbonated beverages, such as soda, can cause gas.
Probiotics
An article published in March 2010 in the "Journal of Clinical Gastroenterology" surveyed gastroenterologists regarding their use of probiotics in gastrointestinal diseases, including IBS. The results of the survey showed that the majority of physicians believed probiotics were a safe and effective treatment, and many encouraged intake in IBS patients. The most commonly recommended probiotic was yogurt. Other sources for probiotics are miso, tempeh, cheese, some juices and soy beverages.
Low-Fat Foods
According to the International Foundation of Functional Gastrointestinal Disorders, meals that are high in fat can cause cramping and diarrhea. Choose foods that are low in fat to minimize symptoms. These include fruits, vegetables, lean meats, poultry, fish, shellfish, and low-fat or non-fat dairy products. Reduce dietary fat by avoiding foods that have been deep fried and removing all visible fat and skin from meat and poultry.
References
- International Foundation of Functional Gastrointestinal Disorders: IBS Diet
- "Journal of Clinical Gastroenterology"; Probiotics as therapy in gastroenterology: a study of physician opinions and recommendations; M.D. Williams, C.Y. Ha, M.A. Ciorba; March 2010
- "Journal of the American Dietetic Association"; The role of diet in symptoms of irritable bowel syndrome in adults: a narrative review; W.D. Heizer, S. Southern, S. McGovern; July 2009
- Mayo Clinic: Irritable Bowel Syndrome
- National Digestive Diseases Information Clearinghouse: What I Need to Know About Irritable Bowel Syndrome
Member Comments