IBS or irritable bowel syndrome is a colon disorder which is characterized by irregular changes in the bowel movement. Some patients experience constipation while some experience diarrhea. Abdominal cramps and pain could be unbearable and can disrupt your everyday activities. This condition has a wide range of symptoms, some of which might be related to what and how you eat. Poor eating practices such as skipping meals, lower intake of fiber foods and fluids, excessive consumption of alcohol and caffeinated drinks, excessive intake of fatty acids, lactose intolerance etc. should be addressed as an initial step to get relieved from the symptoms associated with IBS.
Want to tailor your food habits to get relieved from IBS symptoms? Then,
Here Are The Top 6 Diet Tips For Ibs That Help You Feel Better:
1. Switch To High-Fiber Diet:
Fiber helps add bulk to your stool and helps improve your bowel movement. Including fiber-rich foods in your diet such as fruits, vegetables, whole grains provide nutrition and even help deal with constipation. The average fiber intake of an adult must be around 25-30gm per day. However, if you experience bloating due to increased fiber intake, better focus on including soluble fiber foods in your diet.
2. Try Gluten-Free Diet:
Gluten is a kind of protein which is found in grain products such as bread. This protein could disrupt the intestines of the patients who are intolerant to gluten. Some people who are gluten intolerant or sensitive to gluten might suffer from IBS. In such cases, trying a gluten-free diet could help provide relief from the symptoms of IBS. Try avoiding barley, rye etc. in your diet to experience relief from gastrointestinal problems. If you are a great fan of pasta and bread, try gluten-free versions.
3. Include Low-Fat Foods:
High-fat foods contribute to several health issues such as obesity. They might even worsen the symptoms of IBS as well. High-fat foods are low in fiber and can lead to constipation in patients suffering from IBS. Including low-fat foods in your diet is good for your health and may even improve your uncomfortable bowel movements. Instead of thriving on fried foods, focus on lean meat, fruits, vegetables, green leafy vegetables, and low-fat dairy products.
4. Avoid Caffeine And Alcohol:
Caffeine is found in several drinks such as caffeinated soft drinks, coffee, chocolate etc. Few studies have revealed that caffeine and IBS symptoms are correlated. Also, alcohol can disrupt your digestive system and can dehydrate your body, thus increasing the symptoms of IBS. Hence, both caffeine and alcohol must be avoided to get relieved from the painful symptoms of irritable bowel syndrome.
5. Drink Lots Of Water:
Drinking lots of fluids can help deal with IBS. Not taking enough of water could be a reason why high-fiber diets fail. Hence, you need to drink at least 8-ounce glasses of water daily. The fluids can help replenish your body if you are experiencing diarrhea and can help things move when you are feeling constipated.
6. Avoid Triggering Foods:
Spicy and fatty foods can irritate your gastrointestinal tract. Avoid such foods which lead to IBS. Also, food additives such as MSG and aspartame might trigger IBS attacks. To get relieved from the symptoms of IBS, know your food allergies and food intolerances. Also, avoid foods that can lead to gas. Learn which foods suit your system and keep track of how you feel about eating them. If eliminating such triggering foods helps you, avoid them. If not, re-introduce them in your diet.