Irritable bowel syndrome (IBS) is an intestinal disorder that causes constipation, excessive gas, and belly pain. This condition can be managed but it would require long-term treatments. People with IBS usually have the same dilemma- what to eat with irritable bowel syndrome and how do I manage it? According to experts, a healthy diet, medication, and regular dental care can help you live normally with the disorder. Book an appointment at this website and take care of your oral health.
Not everyone with irritable bowel syndrome is exhibiting severe IBS symptoms and signs. Oftentimes, IBS symptoms can be managed with changes in lifestyle, eating healthy meals, and reducing stress triggers. However, here are the symptoms to watch out for:
- cramping and bloating
- abdominal pain
- irregular bowel movements
For some people, constipation and diarrhea occur together. On the other hand, bloating goes away after having a bowel movement. The frequency of IBS symptoms differs for each person as well, others experience symptoms that go away on their own while some suffer in its continuous emergence.
Irritable Bowel Syndrome Causes
The exact root cause of irritable bowel syndrome is still unknown. However, health experts are looking at several factors that seem to have a connection with it:
Intestine muscle contractions
The walls of our intestines contract when they are moving food going to the digestive tract. But if the contractions are taking too long, bloating, gas and diarrhea could follow. If the contractions of the intestines are weak, the movement of the food slows down, thus, leading to dry and hard stools.
Nervous system abnormalities
When the brain and the intestines are not coordinating properly, symptoms of IBS could occur. This could lead your intestines to react poorly to the normal digestive processes and cause you discomfort or constipation.
Irritable bowel syndrome could occur if bacteria are growing in the intestine.
Individuals who have been exposed to stressful situations, especially at a young age, have a higher chance to develop IBS.
You might be developing IBS symptoms due to the following risk factors:
- Age. A lot of people under 50 are showing IBS symptoms according to data.
- Gender. Statistically speaking, irritable bowel syndrome is more seen in women than men.
- Genetics. Your bloodline could be the cause as well. If your parents have IBS, you will most likely develop it as well.
- Psychological issues. Those who have sexual, emotional, and physical abuse histories are also at risk of IBS.
Foods to Eat with Irritable Bowel Syndrome
Technically, healthcare experts recommend a low fodmap diet to patients with IBS. What is a low fodmap diet? This diet is specifically designed to manage the symptoms of irritable bowel syndrome. Moreover, studies show that a low fodmap diet helped a lot of patients have reported significant changes in their bowel movements. Their IBS symptoms have improved and they living a much better and healthier life.
Lean meats are packed with proteins. Protein is a nutrient that is easy to digest, hence, making lean meat a perfect food to eat with IBS. Your options are white chicken meat, pork, or lean cuts of beef. You will not miss out on good dishes.
Fish rich with Omega-3
Omega-3 has natural anti-inflammatory properties. Eating fish rich in this nutrient will alleviate your IBS symptoms.
Low fodmap Veggies
Many IBS patients tend to avoid eating vegetables because it makes the symptoms worse. But, the truth is vegetables have beneficial effects for everyone. The trick is choosing the right vegetables to eat and gradually increasing your vegetable intake. For your reference, here are some of the vegetables that you can eat:
- sweet potato
- green beans
- bell peppers
Low fodmap fruits
Fruits are also packed with essential nutrients and minerals our body needs. However, it’s important to note that certain types of fruits can make your symptoms worse. Listed below are the safe fruits to eat:
Eggs are considered soft foods. This makes them easy to digest and perfect food for people with irritable bowel syndrome. Additionally, eggs can be cooked in several ways, hard-boiled, scrambled, sunny-side up, or poached. Eggs can also be eaten in any meal of the day, breakfast, lunch, or dinner, no one will judge you for opting to eat eggs because they are usually a favorite food of the majority.
Nuts are high in protein and fiber, these also contain anti-inflammatory properties that are good for digestion.
Fun fact: A lot of people believe that nuts make us fat. But that is false. Eating nuts can make you feel full, thus, reducing your need to snack frequently.
Furthermore, nuts contain unsaturated fat, but this isn’t something to be worried about. This type of fat is good for the body because it reduces your cholesterol levels. Below are some of the kinds of nuts that anyone can enjoy, with or without irritable bowel syndrome.
- brazil nuts
There are different types of seeds that are safe to eat for people with IBS. You can add sunflower or pumpkin seeds to your vegetable salad for extra flavor.
Overall, glute-free foods are safe to eat. Several studies show that patients who eat gluten-free foods show improvements and fewer signs of irritable bowel syndrome.
Whats NOT to Eat With IBS
If there are safe foods to eat, there are foods that need to be avoided as well such as follows:
- Dairy products. Dairy products are high in fat, which is usually the cause of diarrhea. If you think that dairy products are making your symptoms worse, switch to alternatives such as plant-based kinds of milk.
- fried foods
- processed foods
- synthetic sweeteners
Everything You Want to Know About IBS (https://www.healthline.com/health/irritable-bowel-syndrome#what-is-ibs)
Irritable bowel syndrome (https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/symptoms-causes/syc-20360016)
The 10 Best Foods for IBS Symptoms (https://www.verywellhealth.com/the-ten-best-foods-for-ibs-1945014)