4 Tips to Manage Irritable Bowel Syndrome
Many of the foods that we eat have sugars and other substances that we can't easily digest.
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4 Tips to Manage Irritable Bowel Syndrome
IBS (or "irritable bowel syndrome") is a disorder of the gut that causes symptoms such as constipation, diarrhea, or other stool changes; bloating; and abdominal discomfort or pain. About 10-20% of the U.S. population has IBS symptoms at some point in their life. These symptoms can come and go over time. IBS is not life-threatening, but it can have a big impact on your quality of life. Follow these tips to prevent or decrease the occurrence of IBS.
How can IBS be prevented? What causes IBS symptoms?
Studies have found that IBS is often caused by the food people eat. Many of the foods that we eat have sugars and other substances that we can't easily digest. These sugars are called Fermentable Oligosaccharides, Dissaccharides, Monosaccharides, and Polyols—or FODMAPs for short. When our bodies try to digest FODMAPs, the result can be gas and other waste products that can contribute to the symptoms of IBS.
Eliminate FODMAPs for 6 Weeks
First try to eliminate FODMAPs as completely as possible for 6 weeks. By cutting out FODMAPs, you can reduce or even eliminate IBS symptoms. Studies show that most (70% or more) people who eliminated FODMAPs from their diet had a significant reduction in IBS symptoms, typically cutting them at least in half.
Monitor IBS Symptoms
After this, slowly introduce FODMAP-containing foods one at a time and monitor for a return of your symptoms. Make a note of any foods that re-trigger your symptoms and cut them out of your diet.
Add Probiotics to Your Diet
Probiotics are "good" bacteria that help your gut stay healthy. They have been found to reduce IBS symptoms. Good sources include yogurt, fermented foods, kefir, and probiotic supplements.
Choose Other Options
Many foods contain FODMAPs. Some key foods to avoid are:
wheat products
high fructose corn syrup
stone fruits (i.e., those with pits like peaches)
garlic
beans
onions
unfermented milk products
Good options include:
Grains: quinoa, rice, oats
Proteins: fish, eggs, poultry, lean meats, hard cheeses (i.e., cheddar, colby, parmesan)
Vegetables: corn, carrots, cucumbers, leafy greens, potatoes, tomatoes
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