Irritable bowel syndrome, commonly known as IBS, is a disorder of the gastrointestinal tract. While the exact cause is unknown—muscle contractions in the gut, infections, and nervous system problems may all play a role—there are certain triggers, including food and stress, that tend to make the problem worse. What should you eat if you have irritable bowel syndrome?
ContentWhat to eat if you have irritable bowel syndrome: what fruits and vegetables? Oatmeal: is it possible or not? What to eat if you have irritable bowel syndrome: other healthy foods
Many of the best foods for IBS are low FODMAP foods, which is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides. These are short-chain carbohydrates and sugar alcohols that are poorly absorbed by the body. WomanEL will list the options that are safe for you:
What to eat if you have irritable bowel syndrome: what fruits and vegetables
Many doctors suggest that IBS occurs when a person’s intestines lack the enzymes necessary to digest sugar. That's why choosing the right fruits and vegetables—those that contain less fructose and sorbitol—can also make a difference in your IBS symptoms, says registered dietitian Kylie Bensley.
She recommends eating low-fructose fruits such as kiwi, strawberries, green bananas, blueberries, pomegranate and raspberries. “It is best to eat vegetables low in sorbitol, such as green beans, carrots and eggplant,” advises the nutritionist.
Oatmeal: is it possible or not?
Unlike proteins, carbohydrates and fats, fiber is not absorbed by the body. However, it can still have a serious impact on your digestive tract, especially if you suffer from IBS. “It is widely believed that IBS is caused by insufficient dietary fiber intake. And most doctors recommend that IBS patients increase their fiber intake to help relieve symptoms,” explains a 2017 study.
“Short-chain soluble and easily fermentable dietary fibers, such as oligosaccharides, lead to the rapid formation of gas, which can cause abdominal pain or discomfort, bloating, and flatulence in patients with IBS. Medium-viscosity, long-chain, soluble, and moderately fermentable dietary fibers such as psyllium result in low gas production and no symptoms associated with excessive gas production,” the study says.
Raj Dasgupta, MD, says that choosing sources of soluble fiber, such as oatmeal, can help improve IBS symptoms. He notes that they “absorb water in the intestines, making stool softer and easier to pass. They can also help regulate bowel movements without causing a lot of gas or bloating.”
What to eat if you have irritable bowel syndrome: other healthy foods
- Probiotics. Live culture yogurt, kefir, kimchi, and sauerkraut contain beneficial bacteria that can help improve gut health.
- Lean protein. Lean meats include lean cuts of beef, pork, white meat chicken, and white meat turkey. Salmon and other fish high in Omega-3s are generally beneficial for people with IBS. Eggs are also easy to digest and do not cause colon upset.
- Quinoa. Unlike some other grains, it is easy to digest and less likely to cause gastrointestinal irritation.
- Bone Broth. It can help calm inflammation in the intestines, making other foods easier to digest.
- Ginger. It is a natural anti-inflammatory and can soothe the digestive system, helping with symptoms such as nausea, bloating and cramps.
- Herbal teas. Tea made from chamomile, fennel, and lemon balm may help relieve gastrointestinal discomfort. Chamomile, in particular, has an anti-inflammatory effect, and fennel helps with gas and bloating.
Although we know about milk kefir, there is also water kefir. Which one is healthier and worth drinking to improve your gut health?