IBS or irritable bowel syndrome is a functional gastrointestinal disorder characterized by abdominal pain, bloating, and altered bowel habits. Certain foods can trigger or exacerbate IBS symptoms – some of which include high-fat foods, spicy foods, caffeine, alcohol, artificial sweeteners, and high-gas-producing foods like beans, cabbage, and onions. Usually, soluble fibre helps in regulating bowel movements and reduce diarrhoea, while insoluble fibre can add bulk to stools and aid in constipation.
Eating large meals can put additional stress on the digestive system and potentially trigger symptoms. For those suffering from IBS, staying hydrated is important for maintaining healthy digestion and managing IBS symptoms. Drinking enough water can help prevent constipation and support overall gastrointestinal function. Practicing mindfulness while eating, such as chewing slowly and paying attention to hunger and fullness cues, can help prevent overeating and reduce the likelihood of triggering IBS symptoms, along with including the following foods in your diet.
Oats
Oats are a good source of soluble fibre, which can help regulate bowel movements and ease both diarrhoea and constipation. They're gentle on the stomach and can be consumed as oatmeal, overnight oats, or added to smoothies.
Yogurt
Probiotic-rich yogurts contain beneficial bacteria that can help balance the gut flora and improve digestion. Look for yogurts labelled as containing live and active cultures. If you're lactose intolerant, opt for lactose-free or non-dairy yogurts.
Bananas
Bananas are low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which are types of carbohydrates that can trigger IBS symptoms in some individuals. They are easy to digest and can help with diarrhoea.
Ginger
Ginger has anti-inflammatory properties and may help soothe the digestive tract. Ginger tea or adding fresh ginger to your meals can be beneficial for easing stomach discomfort. Include them in minced, pickled as well as raw forms for best results.
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Peppermint
Peppermint oil or tea has been shown to help relax the muscles of the gastrointestinal tract, which can relieve symptoms of bloating and gas. However, it's worth noting that some people with IBS might be sensitive to peppermint, so it's best to start with a small amount.
Cooked Carrots
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Cooked carrots are low in FODMAPs and provide soluble fibre, which can help with regulating bowel movements. They are a gentle option for both diarrhoea and constipation.
Lean Proteins
Skinless poultry, fish, and tofu are good sources of protein that are generally well-tolerated by individuals with IBS. They are less likely to cause digestive discomfort compared to fatty or processed meats.