Do you have IBS? You’re not alone.
Research suggests about 12% of Americans are living with irritable bowel syndrome. By this point, you already realize how disruptive the symptoms can be. Now, the question is what can you do about to find relief?
When you have IBS, a small change in diet can make a world of difference. For those looking to feel their best, we’ve made a list of the top IBS friendly food tips.
Read on to learn our favorite IBS Diet Plans.
IBS Diet Plans
Knowing what not to eat is just as important as knowing what foods are good to eat when you have IBS. There certain foods that can cause flare-ups. A good example would be foods that make constipation worse.
Here’s a short list of foods that worsen constipation:
- Refined bread
- Refined cereal
- Processed food
While it may seem like giving up a lot by not eating those foods, there are plenty of great alternatives. Healthy IBS Diet Plans will include foods that focus on treating the side effects of IBS.
If you have diarrhea, you’ll want foods that can work towards making things more solid. If you have constipation, you’ll want foods that can help you be more regular.
Good Diet Choices for Constipation
First, you should begin eating foods that have a sugar substitute called sorbitol. Prune juice has sorbitol and so do dried plums. Next, you’ll also want to make sure that you’re drinking plenty of water every single day.
If you find plain water boring, consider infusing it with skinless fruit. Finally, start to increase the amount of fiber that you’re taking daily. Rather than jumping in full force, gradually increase your fiber by a few grams every day.
IBS and Diarrhea
One of the symptoms of individuals with IBS experience is diarrhea. IBS is different for everyone, however, if you’re struggling with diarrhea, try cutting up the foods that may be triggering it.
Here’s a list of foods that may worsen diarrhea:
- Fruit skins
- Vegetable skins
You’ll notice that sorbitol is on the list above. While sorbitol helps with constipation, it is not a friend of diarrhea. Instead, you’ll want to eat foods that have soluble fiber. Great sources of soluble fiber are oats, brown rice, whole grain pasta, and pieces of bread.
Gas Causing Foods
You might want to stay away from foods that can cause you to have gas. When you’re struggling with diarrhea, having a gas can make your symptoms feel 10 times worse. Consider avoiding foods such as broccoli, cabbage, and any other foods that you know may make you gassy.
Eat Smaller Portions
Try eating smaller portions. Instead of having a whole meal at a time, break it up into 3 sittings. Now, you’ll be able to monitor how your body is reacting to the food, without putting too much stress on your digestive tract.
Remember, IBS diet plans are all about finding ways to feel your best. If eating smaller portions doesn’t help you than you can try adding more fluids to your diet.
You can also help your body out by drinking water before and after your meal. Don’t drink while you’re eating, because that can interfere with the digestive process.
IBS and Medication
Certain medications can have negative effects on individuals with IBS. When constipation or diarrhea symptoms start to get worse out of nowhere, it’s usually a sign of a drug you’re taking.
Here’s a list of medications you may want to avoid:
- Certain antidepressants
- Cough syrup with sorbitol
Before you stop taking any medication, make sure that you speak to your doctor first. If you’re taking antidepressants, you’ll want to do a little bit of research.
Certain antidepressants can cause constipation. Other antidepressants can cause diarrhea. Talk to your doctor and make sure that you’re finding an IBS friendly antidepressant.
Go Gluten Free
In some cases, a sensitivity to gluten can cause an IBS flare-up. Gluten is a type of protein. You can find gluten in products like bread, pasta, and other grain products.
While some people can digest gluten without any issues, other people are gluten intolerant. If you’re gluten intolerant, the protein can wreak a lot of damage to your intestines. If you have IBS, and gluten intolerance, try starting a gluten-free diet.
To be gluten-free you’ll need to cut out foods such as wheat, barley, rye, and other grain products. If after cutting these foods out of your diet you begin to feel better, you’re on the right track!
If you can’t live without your bread, or pasta is your favorite food, don’t worry. There are a lot of delicious pasta and bread food alternatives that are completely gluten-free.
Live the Low-Fat Life
High-fat foods can make your IBS symptoms worse. The problem with high-fat foods is their low in fiber. If you’re experiencing constipation because of your IBS, high-fat foods will only make you more constipated. If you have mixed IBS and experience constipation and diarrhea, fatty foods can be particularly troublesome.
The best option is to begin learning how to live life on a low-fat diet. Living a low-fat life doesn’t mean you can’t have delicious meals. You can still eat seasoned lean meats, such as fish, and chicken. Flavorful low-fat dairy products, plant-based products, and a blend of fruits and vegetables are all still on your menu.
Questions for Your Doctor
Before you start taking any new medications or changing up your diet, it’s a good idea to talk to your doctor. When you talk to your doctor you can also ask them about additional medications that might be able to help ease the symptoms of your IBS.
Here are some medications you could talk to your doctor about:
- Antidiarrheal medications
- Fiber supplements
- Anticholinergic Medications
Anticholinergic medications can help ease the pain of the bowel spasms, well also helping prevent diarrhea.
Knowledge Is Power
What do you think about our IBS Diet Plans? We hope that you were able to learn at least 1 new thing to help prevent future flare-ups.
You deserve to lead a pain-free, and worry-free life. For more ways to feel your best, read another one of our articles.