Irritable bowel syndrome (IBS) is a digestive disorder that is suffered almost by everyone once in life. It affects 20% of population with symptoms like nausea, bloating, passing mucus when you open your bowels, cramps, abdominal pain, gas, constipation and diarrhea. When you face IBS, the digestive tract especially the colon is disrupted. Motility speeds up and down or gets irregular.
The cause of IBS is uncertain but few things that attacks should be avoided like irregular mealtimes, smoking, alcohol, caffeine, lack of fiber, stress, irregular exercise and certain foods like cakes, cheese, butter, pastries, sugar syrup, dairy foods, red meat, fatty foods, fried foods, honey and so on. Healthy diet plays a vital role to cure IBS. Below given are few foods that you should include in your daily diet.
Diet Tips For IBS Patients
A small glass of Prune juice that contains antioxidants helps to alleviate IBS symptoms as well bowel syndrome. The juicing process helps to remove fiber from juice, leaving sorbital and soluble fiber. Sorbital provides laxative effects to aid in passage of tools. Doctor recommends to consume plenty of prune juice in the morning as well bed time.
Peppermint tea contains antioxidant and anti-inflammatory and stomach calming properties that helps to treat irritable bowel syndrome. Icilin is an active ingredient available in peppermint tea, which reduces pain-sensing fibers. It has a relaxing effect on muscles of digestive tract. IBS patients usually suffer from weak intestinal environment. Therefore, it is recommended to have hot peppermint tea. It is necessary to consume 2-3 cups of peppermint tea per day post every meal. Apart from peppermint tea, drink good amount of water and other non-caffeinated teas.
Fennel seeds relieves the intestinal spasms that is associated with IBS. They inhibit the over production of mucus in the intestine. Take ½ teaspoon of fennel seeds in 1 cup of boiling water and add them to veggies like cabbage or carrots, this will help to soothe IBS symptoms. You can also sprinkle fennel seeds over different dishes or salads.
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Blueberries have antioxidant, polyphenols and antimicrobial effect that contains 5 g of fiber and provides good amount of manganese, antioxidants and vitamin-C. Blueberry reduces inflammation including bacteria in the intestine, it helps your stools to absorb water & become heavier so they can travel easier through your intestine & faster. Blueberries can be eaten alone as a fruit, sprinkled on top of salads or cereals.
Tomatoes contain vitamin-A, vitamin-C, iron and potassium. They contain antioxidants and natural probiotics that play an excellent role in balanced diet. Tomatoes, is a soluble fiber that helps to soothe your IBS symptoms. There are many other foods that you can include in your diet like peas, beans, lentils, bran breakfast cereals, brown rice, soy yoghurt, olives, cucumber, carrot, oats, fish, porridge, water, grapes, oranges and green tea. Eliminate alcohol and caffeine from your diet. Eat insoluble fiber in moderation, exercise regularly and avoid stress that plays a major role in IBS. It is best to keep a food diary to keep a check on your food intake. Only a healthy diet can keep you away from ailments.