People suffering from irritable bowel syndrome (IBS) can find relief from its symptoms by making a few dietary changes. Dietary changes include reducing the consumption of foods that aggravate irritable bowel syndrome and increasing the consumption of foods that relieve irritable bowel syndrome. Given below are some irritable bowel syndrome diet tips.
Diet Tips For Irritable Bowel Syndrome
Drink Plenty of Water
Drinking 6 to 8 glasses of water per day will certainly help provide relief from irritable bowel syndrome. Water helps keep your body and colon hydrated. Also, water keeps your bodily functions running smoothly. In addition to your water intake, include water holding foods such as whole grains, fruits, vegetables and brown rice in your diet.
Take Essential Fatty Acids
Take essential fatty acids as they help your digestive system stay healthy and also play an important role in brain function. The best sources of essential fatty acids include fish oil, flax oil, omega oil, avocados and seeds. Omega oil helps with the digestion process and protects your stomach from inflammation and irritable bowel syndrome.
Include High-Fiber Foods in Your Diet
High-fiber foods help treat constipation as well as diarrhea effectively. Both soluble and insoluble fiber foods are good for you. Oatmeal, bananas, mango, avocado, mushroom, winter squash, papaya and apples are a great source of soluble fiber-rich foods. Make sure to include these foods in your diet to get maximum health benefits. In addition, eat green leafy vegetables and whole grains as they are loaded with insoluble fiber, which helps eliminate toxins from your body.
Take Digestive Enzymes
Digestive enzymes are especially recommended for people who eat processed foods on a regular basis. According to a research study, digestive enzymes help treat irritable bowel syndrome. IBS sufferers have low levels of digestive enzymes, according to many researchers. Due to low levels of digestive enzymes, there is incomplete breakdown of food and it passes through the large intestine too quickly. This food is attacked by bacteria present inside the bowel, which leads to bloating and abdominal discomfort. Therefore, people with irritable bowel syndrome are advised to take a digestive enzyme supplement as it helps restore the balance of enzymes in the body.
Regular intake of drugs such as pain killers and antibiotics is not good for your health as they kill good bacteria in the intestine. In addition, they cause digestive discomfort and gas. Therefore, select a good probiotic supplement to make up for the loss of good bacteria. According to Professor Quigley, of the University of Cork in Ireland, probiotics are effective in treating irritable bowel syndrome symptoms. According to a study published in Postgraduate Medicine, Bacillus coagulans probiotic strain helps reduce bloating and abdominal pain. Probiotic microorganisms that are commonly used in foods are Lactobacillus species, Streptococcus, Enterococcus, Propionibacteria species, Bifidobacterium species etc. Some examples of probiotic foods are yogurt, miso, kefir and kombucha.
Stay Away from Dairy Products
Dairy products have been found to cause digestive distress. People who are lactose intolerant should completely avoid dairy products. According to Dutch Scientists, 20% of people with irritable bowel syndrome are lactose intolerant, which means that they cannot digest the milk sugar lactose. Such people lack lactase, the enzyme needed to digest the lactose. Lactose is present in all dairy products including mil, ice cream, soft cheeses and yogurt. Undigested lactose gives rise to diarrhea and abdominal discomfort. If you are lactose intolerant then switch to a lactose-reduced diet to relieve irritable bowel syndrome. Include fish, lactose-reduced milk, green leafy vegetables, rice, soya milk, dried figs, hard cheese, cream cheese and molasses in your diet. Start taking a lactase enzyme supplement to reduce IBS symptoms.
Learn about Food Sensitivities
Some common foods that cause food sensitivities are cereal, pasta, and other wheat based foods and grain based foods. Other foods that contribute to intestinal gas and bloating are citrus, chocolate, artificial sweeteners, peanuts and caffeine. Therefore, avoid taking these foods. Also, avoid foods that contain additives and preservatives as they can lead to irritable bowel syndrome.
Things to Remember to Combat Irritable Bowel Syndrome Effectively
Start eating foods such as low-fat mashed potatoes, cream of rice, tapioca, avocado and grated apple without skin as they help control diarrhea. In addition, make sure that the food you eat should be at normal room temperature. Also, limit your consumption of dairy products, give yourself enough time to rest after having meals and drink fluids between meals. Increase your fiber intake slowly and steadily to avoid experiencing abdominal pains. Make sure to drink sufficient amounts of water when eating high-fiber foods to avoid gas problems. A high-fiber diet can help lower your risk of getting type2 diabetes and prevent diverticulitis.