Irritable Bowel Syndrome (IBS) affects as much as 20 percent of the population. The causes for this dysfunction of the large intestine are poorly understood. In fact, a variety of factors, such as hormones, food sensitivities and infections may trigger IBS. Regardless of the cause, eating and avoiding specific foods helps IBS sufferers minimize flare-ups.
Symptoms
IBS produces transient symptoms that vary in severity and frequency. Common symptoms include abdominal cramping, bloating, bouts of diarrhea alternating with periods of constipation, and passing mucous from the rectum. Less common complaints include nausea, vomiting and heartburn. While symptoms can occur without provocation, they are more likely to occur just after eating and during periods of stress. Therefore, monitoring food intake is a crucial aspect of controlling this disease.
Fiber
IBS sufferers should up their soluble fiber intake. A study from the British Medical Journal showed that patients supplemented with psyllium powder experienced a significant improvement in their symptoms. Therefore, take regular doses of Metamucil and eat plenty of soluble fiber foods such as nuts and vegetables to decrease the severity and frequency of IBS symptoms. On the other hand, insoluble fiber, such as bran fiber, actually worsened IBS symptoms in many of the study's patients.
Low-Fat Foods
Stick to low-fat foods. Hard-to-digest fats send the GI tract into overdrive. The strong contractions needed to digest fats begin almost immediately after you eat them, leading to rapid onset of cramps, diarrhea and constipation in IBS patients. Avoid fried foods, excess oils, whole dairy products and red meat. Instead, stick with white-meat chicken without the skin, lean fish, fruits and vegetables, and other low-fat foods.
Drink Right
Drink plenty of water. Since IBS causes diarrhea and other GI-tract motility issues, water intake is crucial. Aim for 64 ounces a day at a bare minimum. Decaf teas, lemonades and fruit juices are fine as well. However, avoid caffeine, carbonation, coffee and artificially-sweetened drinks, as all of these can stimulate the bowels and lead to more frequent symptoms.
Omega-3 Fatty Acids
Foods rich in omega-3 fatty acids decrease inflammation and boost the immune system. Also, this type of fat helps the brain ward off stress and depression. Therefore, supplementing the diet with omega-3 fatty acids, found in fish oil capusules and flax seed, helps some IBS sufferers. Since they are a fat and a lubricant, though, be sure to add them to your diet gradually, to determine your tolerance.
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