{"id":2853,"date":"2019-01-17T05:50:18","date_gmt":"2019-01-17T05:50:18","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=2853"},"modified":"2021-03-22T17:13:11","modified_gmt":"2021-03-22T17:13:11","slug":"20-healthy-suggestions-for-a-successful-ibs-diet","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/20-healthy-suggestions-for-a-successful-ibs-diet\/","title":{"rendered":"20 Healthy Suggestions for a Successful IBS Diet"},"content":{"rendered":"\n
\"\"<\/figure><\/div>\n\n\n\n

Irritable bowel syndrome, (IBS,) is a digestive disorder affecting the gastrointestinal tract. People suffering from IBS find that they experience gas, bloating and pain after eating certain foods. Other symptoms of the condition may include constipation, diarrhea, and cramps.<\/p>\n\n\n\n

People living with IBS find it challenging to do anything when they experience a flare-up in their symptoms. The abdominal pain from the disorder is debilitating at times and makes everyday tasks seem impossible.<\/p>\n\n\n\n

Patients with IBS require medical intervention to relieve the symptoms of their disorder. However, did you know that you can drastically reduce the symptoms of your condition by changing your diet? What we eat plays a significant role in the health of our digestive system. IBS is an inflammatory disease, and certain foods exacerbate the symptoms of IBS, while others cause no reaction at all.<\/p>\n\n\n\n

Here are eight suggestions for a successful IBS diet, give a few of them a try and note your progress in a journal.
<\/p>\n\n\n\n

1. Assess Your Fiber Intake<\/h3>\n\n\n\n

Fiber bulks up your stool, aiding in bowel movements. According to the health department of UCSF, adults should consume 20 to 35-grams of fiber in their meals every day. Fiber <\/a>helps to clear the digestive system of undigested food particles, sweeping the colon and intestines clean while reducing inflammation of the intestinal wall associated with conditions like IBS and \u201cleaky gut.\u201d<\/p>\n\n\n\n

However, some individuals suffering from IBS may find the insoluble fiber found in grains to exacerbate their bloating and gas symptoms. For this reason, it’s best to stick to soluble forms of fiber that dissolve in water.<\/p>\n\n\n\n

The soluble fiber found in fruits, berries, and oatmeal places less strain on the digestive system and doesn\u2019t produce gas like other vegetables and grain products. If you\u2019re going to grab a meal on the run, try using an anti-diarrhea supplement while you figure out the best foods to reduce your IBS symptoms.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

2. Avoid Sugar<\/h3>\n\n\n\n

We live in a time where convenience foods are available on every corner in every major city throughout America. In this day and age, it\u2019s so much easier to stop past the drive-thru window on the way from work, instead of arriving home and cooking a meal from scratch. Candy, pastries, and sugar-based sodas are available everywhere, and they\u2019ve become a part of our lives \u2013 it\u2019s a scary fact, but gas stations now sell more candy and fast food than gas!<\/p>\n\n\n\n

Eating sugar plays havoc on your digestive system. When we consume sugar <\/a>or foods high in refined carbohydrates, we inflame the intestinal wall, increasing the gaps in the permeable membrane of the intestines which allows toxins to spread throughout the body. This systemic inflammation spreads to other areas of the body, increasing the likelihood of developing inflammatory diseases, like IBS.<\/p>\n\n\n\n

Throw out the candy bars and Coca-Cola. Replace these foods with healthy choices and improve your IBS symptoms.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

3. Go Gluten-Free<\/h3>\n\n\n\n

Did your stomach feel like it was going to explode the last time you ate a pizza? Do you double over in pain after eating bread? Consuming grains exacerbates the symptoms of IBS. Wheat, barley, and rye are examples of grains containing gluten <\/a>proteins. Gluten isn\u2019t a problem for most of the population, but it\u2019s of tremendous concern for anyone suffering from IBS.<\/p>\n\n\n\n

Gluten attacks the intestinal wall, increasing inflammation in the gut. It causes changes in your gut biome, the trillions of living bacteria in your gut that assimilate the nutrition from the food you eat. In this inflamed state, your digestive system begins to cramp, and you may experience diarrhea or severe constipation as a result of eating a bowl of pasta or a few slices of bread.<\/p>\n\n\n\n

Going gluten-free is the best option for anyone suffering from IBS. Review your diet and throw out any grains containing gluten.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

4. Try an Elimination diet<\/h3>\n\n\n\n

If you\u2019re not sure which foods flare up your IBS <\/a>symptoms, use an elimination diet to discover foods that don\u2019t agree with your condition. Using this method, you remove a food item from your diet for two weeks and note your results in a journal. <\/p>\n\n\n\n

The International Foundation for Functional Gastrointestinal Disorders (IFFGD,) recommends removing four food items to determine your sensitivity to the eliminated foodstuff. Start by eradicating coffee, chocolate, insoluble fiber, and nuts from your meals. If your symptoms improve, add each item back into your diet each week and note your digestive reaction. <\/p>\n\n\n\n

By the end of the trial, you should discover the foods that increase your IBS symptoms. You can use this method with other items as well. If you\u2019ve noticed that specific foods increase your symptoms, eliminate it for a few weeks and take note of your results. At the end of the testing period, you\u2019ll understand what foods work for you and which to avoid.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

5. Avoid Bad Fats<\/h3>\n\n\n\n

Consuming large amounts of high-fat foods isn\u2019t a good idea for people suffering from IBS. Foods high in saturated and trans-saturated fats are typically low in fiber, exacerbating symptoms in IBS patients. The digestive system struggles to absorb high-fat meals, resulting in bouts of diarrhea and or constipation<\/a>.<\/p>\n\n\n\n

Eating bad fats, such as polyunsaturated fat and trans-saturated fatty acids, affects the Omega-6 to Omega-3 ratio in your body. As a result, your digestive system loses immune efficiency and your disease resistance drops. This drop-in immune function allows for a bacterial infection to take hold in the gut.<\/p>\n\n\n\n

Once again, inflammation is to blame for these adverse gastrointestinal reactions. Trans-saturated fats inflame the intestinal wall, leading to the manifestation of IBS symptoms. Fast food and sugary treats contain significant quantities of unhealthy fats and very little nutritional value. Eliminate these products from your diet and replace them with healthy fat sources instead.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

6. Consume Healthy Fats<\/h3>\n\n\n\n

When most of us think about fat, we picture a greasy cheeseburger accompanied with a side of crispy fries. However, not all fat sources are bad, some are very healthy for you, and should feature in moderation in your IBS diet. Coconut oil, extra-virgin olive oil<\/a>, and avocado oil have strong antimicrobial properties. <\/p>\n\n\n\n

This antimicrobial effect keeps your digestive system operating at peak performance, increasing the health of your immune system, preventing outbreaks of infection. Healthy fat sources are high in Omega-3 fatty acids, essential for maintaining the Omega-6 to Omega-3 ratio in your body. <\/p>\n\n\n\n

We recommend you start by adding fish oil or krill oil to your diet. Both of these products contain high concentrations of Omega-3 fatty acids, and you can take them in pill, liquid or soft-gel capsules. Practice the elimination diet method and if you notice an increase in your symptoms, remove them from your meal plan.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

7. Avoid FODMAP\u2019s<\/h3>\n\n\n\n

The acronym stands for \u201cfermentable oligosaccharides, disaccharides, monosaccharides, and polyols.\u201d These are all carbohydrate <\/a>foods that the digestive system finds challenging to break down. FODMAPS draws water into the bowel to aid with digestion. While this process is fine for healthy people, those individuals suffering from IBS may experience an increase in their symptoms following a meal containing FODMAPS.<\/p>\n\n\n\n

Remove FODMAPS from your diet, and you should notice a gradual improvement in your condition over a period of 6-weeks. <\/p>\n\n\n\n

Dairy \u2013 the lactose in milk, ice cream, cheese, and yogurt inflame the digestive system.<\/p>\n\n\n\n

Fruits \u2013 Avoid watermelon, peaches, apples, mangoes, nectarines, and plums.<\/p>\n\n\n\n

HFCS \u2013 Many convenience foods contain High Fructose Corn Syrup, increasing IBS symptoms.<\/p>\n\n\n\n

Legumes \u2013 Beans create gas in the digestive system.<\/p>\n\n\n\n

Artificial sweeteners \u2013 Aspartame and Splenda increase symptoms of bloating and gas.<\/p>\n\n\n\n

Nuts \u2013 Almonds, pistachios, and cashews increase gas and bloating.<\/p>\n\n\n\n

Cruciferous vegetables \u2013 Broccoli, kale, cauliflower, and brussels sprouts increase gas.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

8. Choosing the Diet That\u2019s Right for You<\/h3>\n\n\n\n

As you can see, there\u2019s plenty of ways to improve your IBS symptoms. However, it’s critical to note that everyone\u2019s reactions to food are different, what works for another person, may not work for you and vice versa. The only way to be sure that you\u2019re on the right path is to test each method for yourself.<\/p>\n\n\n\n

Purchase a notebook and write down your experiments with your IBS diet. Take note of what you ate and how it made you feel. After 3 or 4-months, you should have a good idea about what foods work for you and which flare your IBS symptoms.<\/p>\n\n\n\n

Visit a nutritionist <\/a>with your notes and ask them to create a meal plan for you using those specific food products which you\u2019ve tested. Your diet will need a few tweaks over the coming months, but eventually, you\u2019ll discover the ideal diet to reduce your IBS and improve your quality of life.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

9. Fasting <\/h3>\n\n\n\n

Scientific research and anecdotal evidence suggest that stopping eating altogether may significantly reduce symptoms of IBS and gastrointestinal disease. Studies on fasting <\/a>show that when we stop eating for a period longer than 24-hours, our digestive system begins to heal itself through a process called apoptosis.<\/p>\n\n\n\n

Since over 70-percent of the immune system resides in the gut, and digestion consumes up to 60-percent of all biological energy we produce, fasting gives our gut a break and provides the chance to rid our bowels of undigested food particles.<\/p>\n\n\n\n

Fasting for longer than 48-hours improves apoptosis by 300-percent, allowing your body to replace inefficient cells in other areas of the body. Research on the healing power of fasting shows people suffering from conditions like IBS, and “leaky gut,” can benefit from long-term fasts of up to two weeks under constant medical supervision. <\/p>\n\n\n\n

In most cases, fasting provides relief to people suffering from inflammatory bowel conditions. However, in some cases, it can offer a permanent cure for the problem.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

10. Stay Away from Lactose<\/h3>\n\n\n\n

Sure, ordering a pizza might sound like a good idea. When the delivery guy arrives with a fresh pie, you feel guilty already. You know that every slice is going to taste fantastic – the pepperoni<\/a>, the spinach, and the deliciously stringy mozzarella cheese. About 30-minutes after finishing that last slice you know you shouldn\u2019t have eaten, a sudden urge sends you running to the bathroom in terror. <\/p>\n\n\n\n

Lactose intolerance is a common problem for people living with IBS. It\u2019s best to avoid all foods containing dairy, or using dairy in their list of ingredients. We know dairy tastes so good, but the chances are that you\u2019re going to regret eating that bowl of ice cream later.<\/p>\n\n\n\n

This rule goes for raw dairy as well. While unpasteurized cheese and milk are usually fine for anyone with a healthy digestive tract, those with IBS will suffer the same results no matter whether they eat raw or commercially produced dairy products.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

11. Supplement with Probiotics<\/h3>\n\n\n\n

People suffering from IBS typically experience an imbalance in their gut flora. The biomes living in our digestive system are colonies of bacteria <\/a>that absorb the nutrition from our food. Intestinal inflammation in IBS patients disrupts the biome’s normal function and tips the balance of good and bad bacteria in the gut.<\/p>\n\n\n\n

This intestinal flora imbalance places tremendous strain on the digestive system leading to symptoms of gas, bloating, and pain associated with IBS symptoms. Supplementing your diet with a probiotic complex may help to return the balance of your intestinal flora to a healthy state.<\/p>\n\n\n\n

Most people consume a complex with 5 to 9-strains of beneficial bacteria. However, there are products available with up to 200-live strains of good intestinal flora. Remember to keep your probiotics in the fridge to enhance their bioavailability and shelf life. Take a few capsules with your meals, or try an aggressive approach and use suppositories to clear it up quickly.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

12. Avoid Coffee<\/h3>\n\n\n\n

We know that many people rely on coffee <\/a>to wake them up in the morning. Coffee has a natural laxative effect, and many swear by its ability to keep them regular. However, people suffering from IBS may find that it sends them running to the bathroom while exacerbating symptoms of bloating and gas. <\/p>\n\n\n\n

Some brands of coffee also sell a product that is not sustainably harvested, processed, stored and transported. This lack of management and ethics means that there is plenty of coffee traded on the world’s markets infested with bacteria and mold. People with IBS experience inflammation of the digestive system, and in an inflamed state, the bowels are more susceptible to disease and infection. <\/p>\n\n\n\n

Giving up your morning cup of coffee may sound like torture, but it\u2019s easier than running to the bathroom with stomach pains and gas. If you need something to wake you up in the morning, try drinking green tea or eating an apple instead.  
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

13. Drink More Water<\/h3>\n\n\n\n

Staying hydrated <\/a>is an essential part of staying healthy. Our body relies on water to keep metabolism operating at its peak and providing the digestive system with fluids to flush out waste and toxins. <\/p>\n\n\n\n

When we don\u2019t get enough water during the day, digestion slows, and the intestinal wall begins to experience inflammation. As a result, people with IBS find that they start to feel symptoms such as gas and bloating, with pain on rare occasions. <\/p>\n\n\n\n

Drinking more water will immediately decrease these symptoms and rehydrate the body. Carry a refillable cooler or bottle wherever you go, and ensure you\u2019re drinking enough, especially when it\u2019s hot outside.<\/p>\n\n\n\n

Ensure that you are drinking the highest quality water available. Invest in a reverse osmosis system that filters your tap water before drinking. These filters pass the water through up to 9-filtration stages to remove even the smallest particles while returning beneficial minerals.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

14. Try Green and Black Tea<\/h3>\n\n\n\n

Drinking tea with your meals helps to aid digestion<\/a>. Asian communities drink tea with every meal, and research suggests this may be a contributing factor to longevity in Eastern culture. All tea brands come from the same tea leaves, but they differ in the way manufacturers process the product.<\/p>\n\n\n\n

Green tea is the picked leaves of the plant left to dry and shredded into tea. This form of tea keeps the highest concentration of polyphenol antioxidants, known as catechins, and it\u2019s what gives green tea its notoriety as a health drink. Black tea is leaves dried and cured. Certain brands of black tea contain tannins, a converted form of polyphenols with benefits for digestive health. <\/p>\n\n\n\n

Always remember to boil your water and let it cool for three minutes to reach a suitable temperature that won\u2019t damage the polyphenols. Steep the tea for three to five minutes before drinking to ensure the maximum release of beneficial compounds into the brew.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

15. Eat Dark Chocolate<\/h3>\n\n\n\n

Milk chocolate <\/a>and candy contain high quantities of sugar and lactose. These ingredients inflame the intestinal wall, starting IBS symptoms. However, dark chocolate with a cocoa percentage of 80 or higher is an excellent source of antioxidants.<\/p>\n\n\n\n

Milk chocolate contains around 50 to 60-percent cocoa, with the rest made up- of sugar and milk solids. Dark chocolate contains up to 90-percent cocoa and minimal additional ingredients. The taste of dark chocolate is far more unrefined and richer on the palate than milk chocolate. <\/p>\n\n\n\n

The additional flavonoids found in dark chocolate are potent inflammation-fighting compounds as well. Beware of a process known as \u201cditching,\u201d where manufacturers use alkali to make the chocolate. This process removes many of the beneficial flavonoids from the cocoa, replacing them with alkali. Manufacturers are required to mention this on their labels. <\/p>\n\n\n\n

Treat yourself after your dinner and enjoy a few blocks of dark chocolate with a steaming mug of green tea.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

16. Avoid Energy Drinks<\/h3>\n\n\n\n

We all have those days when we need an energy boost to help us through the afternoon at the office. However, research suggests that you may want to put down that can of Red Bull. People who are suffering from IBS experience severe inflammation of the intestinal wall. <\/p>\n\n\n\n

Drinking sugary sodas <\/a>loaded with caffeine will only exacerbate the symptoms of the condition. Sugar creates massive amounts of intestinal inflammation, which in turn, spreads throughout the rest of the body.<\/p>\n\n\n\n

Caffeine produces the results we talked about with coffee, giving you the urge to clear your bowels immediately. The additional phosphoric acid used in the carbonation process of energy drinks adds to the situation, increasing symptoms of bloating, gas, and abdominal pain. <\/p>\n\n\n\n

All of these factors come together to make the perfect beverage for people living with IBS to avoid at all costs. Skip the Monster energy and sip on a steaming cup of oolong tea instead.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

17. Use Fish Oil<\/h3>\n\n\n\n

The Omega-3 <\/a>essential fatty acids found in deep water fish offer potent inflammation-fighting properties. EPA and DHA, eicosapentaenoic acid and docosahexaenoic acid are the Omega-3 EFA\u2019s responsible for the beneficial impact of adding fish oil to your diet.<\/p>\n\n\n\n

You can obtain Omega-3 from your diet by eating fatty fish such as deep-water tuna species, Canadian salmon, and mackerel. However, it\u2019s important to be aware of heavy metals and toxins when consuming fish. <\/p>\n\n\n\n

Those people concerned with heavy metal toxicity can reduce their fish consumption to once a week and take a selenium supplement to clear the bloodstream of heavy metals. Otherwise, use a filtered fish oil product available from your favorite health store online.<\/p>\n\n\n\n

Fish oil comes in two forms, gel capsules and cold-pressed oil available in bottles. We recommend you choose the liquid and store it in your fridge. Leaving your bottle of fish oil at room temperature will turn the EFA\u2019s rancid, rendering the oil useless.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

18. Stretching and Exercise<\/h3>\n\n\n\n

While most of us associate symptoms of IBS with what we\u2019re eating, the physical state of our body plays a role as well, exercise is a crucial part of staying healthy. When we exercise<\/a>, we release dopamine and endorphins that improve our mood and energize us for the day ahead.<\/p>\n\n\n\n

Stretching is another essential part of remaining healthy and mobile as we age. Visit your local yoga studio and sign up for a class. Yoga teaches poses that stretch our ligaments and muscles while improving circulation. Once you learn the poses, practice them yourself at home and dramatically enhance your mobility with a few simple drills each day.<\/p>\n\n\n\n

Start exercising today. A short walk around the block is all it takes to get your heart rate up and your blood pumping. As your fitness progresses, add in bodyweight exercises and more cardiovascular work until you bring your resting heart rate down to the recommended range for your age.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

19. Work with a Professional<\/h3>\n\n\n\n

Calories<\/a>, macronutrients, BMI, what does it all mean? If you\u2019re living with IBS and have no idea of what foods you should eat or how to manage your diet, seek professional help from a qualified nutritionist. These professionals dedicate their lives to helping individuals reach peak performance and overcome their digestive issues.<\/p>\n\n\n\n

A nutritionist will give you a set meal plan that uses foods you enjoy while leaving out any meals that have the potential to flare up your IBS. Using a professional nutritionist means that you don\u2019t have to worry about what you\u2019re eating, you trust their judgment and expertise with handling the situation.<\/p>\n\n\n\n

Your nutritionist will track your progress and adjust your diet with every consultation. Life is too short, and we are too busy to be concerned with what we\u2019re about to eat for lunch. Leave your diet in the hands of an expert and worry about the other pressing issues in your life instead.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

20. Track Your Progress<\/h3>\n\n\n\n

As you can see, there\u2019s plenty of ways to improve your IBS symptoms. However, it’s critical to note that everyone\u2019s reactions to food are different, what works for another person, may not work for you and vice versa. The only way to be sure that you\u2019re on the right path is to test each method for yourself.<\/p>\n\n\n\n

Measurement is an essential tool for successful progress in dealing with your condition. The chances are that you don\u2019t remember what your last week, and what caused your previous bout of IBS related symptoms.  <\/p>\n\n\n\n

Solve this problem and purchase a notebook and write down your experiments with your IBS diet. Take note of what you ate and how it made you feel. After 3 or 4-months, you should have a good idea about what foods work for you and which flare your IBS symptoms. This notebook is a particularly handy reference for your physician <\/a>as well.
<\/p>\n\n\n\n\n\n\n\r\n

<\/div>