What Is Irritable Bowel Syndrome
Irritable bowel syndrome, also known as IBS in short, is a group of symptoms that affects the gastrointestinal system. The symptoms include constipation, diarrhea and abdominal pain.
Some people experience diarrhea while others have constipation. These symptoms especially abdominal cramping can make every day activities unbearable especially after consuming certain foods.
Below, we shall look at some of the safest and healing foods for irritable bowel syndrome:
Be Your Own Nutrition Detective
Get to know your body. Record your food intake and symptoms for one week. Record when and how much you ate and drank. At the same time, record your gastrointestinal symptoms. Noting the onset, reaction and severity of the symptoms will you identify the “trigger” food that may not be kind to your gut.
Turmeric Roasted Pumpkin Seeds
You cant even go to the coffee shop anymore without running into turmeric these days, and for good reason. The brightly hued spice can help reduce inflammation, ease pain, prevent Alzheimers, and boost the immune system. It is also being studied for its potential to help prevent and fight cancer. A quarter cup of pumpkin seed kernels has half of your daily requirement of magnesium and 9 grams of protein.
Don’t Miss: Does Almond Milk Make You Bloated
Eating Fibre May Not Be So Good For Your Stomach
Power breakfast: Porridge helped IBS sufferer Deirdre Parsonage beat cramps
Deirdre Parsonage’s knowledge about what constitutes a healthy diet was second to none: bran flakes for breakfast, wholegrain bread, pasta and rice for lunch and supper, and, of course, five servings of fruit or veg a day.
It’s a diet she tried to stick to for more than ten years. The only problem was that it left her doubled up in agony.
The 52-year-old mother of four and former police officer has suffered from irritable bowel syndrome for years. What she didn’t realise was that her healthy diet only made her symptoms worse.
IBS sufferers are usually told by their GPs to eat more fibre. But a major study, due to be published soon in the British Medical Journal, shows conclusively that eating extra bran and other fibre is likely to do more harm than good.
Indeed, the lead researcher, Professor Peter Whorwell from Wythenshawe Hospital, Manchester, is demanding a change in terminology. He says fibre should no longer be seen as an essential cornerstone of a healthy diet, at least for IBS sufferers.
‘It’s wrong to say that eating fibre is healthy when it exacerbates unpleasant symptoms for so many people with IBS,’ he told the Mail.
An estimated nine million Britons suffer from the condition. A chronic bowel disorder, IBS is characterised by cramping abdominal pain, bloating and diarrhoea as well as constipation.
Downside Of Protein Bars
Processed vs. Whole Foods
Protein bars will never take the place of whole foods. We can get many more vitamins, minerals, and phytochemicals from whole foods versus fortified protein bars. While protein bars contain protein, which can promote satiety, they are often low volume and this may not keep some of us full.
A low FODMAP serving of fruit plus a small portion of nuts or aged cheese may help some feel more satisfied than reaching for a bar.
Possibly High Sugar or Saturated Fat Content
Protein bars are sometimes glorified candy bars due to the high sugar and saturated fat intake. Best to look at the nutrition label if you are wanting to choose a more nutritious option.
Tip: 4.2 grams of sugar is equal to 1 teaspoon. This information may help you understand how much added sugar is present in your bar.
Ounce for ounce, protein rich foods are far less expensive than the majority of protein bars on the market. Good protein sources such as canned and drained chickpeas and lentils, aged cheese, chicken, eggs, and lactose free milk are all budget friendly high protein low FODMAP food options.
High FODMAP Ingredients
Read Also: Bananas And Bloating
Top 5 Low Fodmap Breakfast Cereals
Is it possible to eat anti-inflammatory food at Christmas?
If your life is anything like mine at the moment there are Christmas parties for children, work, mothers group, clients, neighbours and family happening every week. And as much as I love Christmas and catching up with family and friends, the food and …
Like this article? Share the love!
Top 5 Low FODMAP Breakfast Cereals
That time of the day when youre already rushing to get out the door, and now youre on a low FODMAP diet, you need to think about what you can have for breakfast as well!
Ive put together a handy list of the top 5 low FODMAP breakfast cereals to hopefully shave some time off your morning routine!
*Avoid oats if you have coeliac disease.
I would love to hear if you have any other low FODMAP cereals you enjoy!
Like this article? Share the love!
Choose The Best Cereal For Ibs
When choosing the best cereal for IBS, look for high-fiber content. High levels of fiber in the diet keep the colon slightly distended, which may help to reduce or alleviate muscular spasms that cause IBS pain. Whole-grain breads and cereals, as well as fresh fruit, are excellent high-fiber foods to start the day. High-fiber foods supply at least 20 percent of the recommended daily allowance . According to the U.S. Food and Drug Administration, the RDA for fiber, based on a 2,000-calorie diet, is 25 grams. Whole-grain bread selections may include toast, bagels or bran muffins. Examples of popular high-fiber dry cereals are All-Bran, Fiber One and Grape Nuts. Fruit selections with high-fiber content include raspberries, pears, apples, strawberries, bananas and oranges.
You May Like: Soy Milk Cause Diarrhea
Which Fodmaps Should I Avoid
When you start a low-FODMAP diet you should avoid all FODMAPs fructans, GOS, lactose, excess fructose and polyols. If you know you can completely absorb fructose, however, you need not restrict your excess fructose intake, and if you know you can completely absorb lactose, you need not restrict your lactose intake.
Your Sick Day Diet For All Types Of Ibs
Some people with IBS experience diarrhea and some experience constipation, while others cycle between the two. It helps to have some strategies to turn to when your IBS symptoms act up.
Finding the right foods for managing IBS, especially when you’re having a sick day, can feel a lot like solving a mystery piecing together clues and uncovering culprits. As you learn ways to ease symptoms like diarrhea and constipation, you’re likely to get overwhelmed by the long list of foods you shouldnt eat. You want to know what you can eat when IBS symptoms strike so you can stay well nourished.
Some say that a low-FODMAP diet can help improve IBS symptoms. For example, a review published in the journal Gastroenterology & Hepatology in 2017 found that 50 to 86 percent of people with IBS showed improvement in their symptoms on a low-FODMAP diet.
The diet involves eliminating foods that are high in certain carbohydrates called FODMAPs, or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. But the diet doesnt offer specific advice for diarrhea or constipation, said Baharak Moshiree, MD, a physician specializing in gastroenterology at Atrium Health in Charlotte, North Carolina. Tweaking your diet according to your specific sick day symptoms will help even more.
Heres how to get started.
Recommended Reading: Can Align Probiotic Cause Nausea
Why Is Yogurt Not Part Of The Fodmap Diet
Dairy yogurt might be a problem on the FODMAP diet for two reasons. First, it contains fat, which can increase instances of diarrhea. Another reason is that some people with IBS are also lactose intolerant. This means your body cant digest lactose, which is common in milk products.
For these people, yogurt can make symptoms worse, including stomach pain, bloating, and gas. If an increase in fat or allergic reaction to lactose causes IBS symptoms, you may want to try low-fat yogurt or non-dairy products, like soy, coconut, or almond milk yogurt.
Be Choosy About Your Fruit
Dr Read explains: Many fruits and vegetables contain poorly absorbed complex sugars that retain fluid in the gut and are fermented in the colon, generating gas and producing bloating.
Stone fruits and apples may cause symptoms, whereas citrus fruits, kiwi fruits, most berries, rhubarb, bananas, passion fruit are fine.
Don’t Miss: Are Probiotics Good For Ulcerative Colitis
How To Banish Irritable Bowel Syndrome And Stop It Ruining Your Life With These Easy Tips
Thousands suffer from irritable bowel syndrome but there are things that can be done to tackle the symptoms
Irritable Bowel Syndrome is whats known as a functional disorder, so an X-ray of the gut would show no obvious problem and there is no single cause.
Its thought that in people with IBS, the gut is simply more sensitive, but experts still dont know why.
Its been suggested it could be triggered by an infection, such as gastroenteritis, or overuse of antibiotics or other drugs, typically anti-inflammatories.
Symptoms may come and go at different times in your life so its a question of learning to manage the condition.
What’s in our guide:
Diet For Irritable Bowel Syndrome
Irritable bowel syndrome is a complex disorder with a wide range of symptoms, some of which may be related to diet. Poor eating habits such as skipping meals, low intake of fibre and fluid, excessive fatty food intake, sensitivity to milk and other dairy products and excessive caffeine and alcohol need to be addressed as a first step in helping relieve symptoms in IBS.
General dietary advice in patients with IBS
The most common dietary treatment for IBS has been, and still is, a high fibre diet. While this is still a positive recommendation for many patients, especially those who suffer from constipation, some patients will not benefit from an increase in dietary fibre, and in some the symptoms may even worsen. As with any change in diet the increase in fibre should be gradual, involve a variety of fibres and an adequate fluid intake of at least 1.5 litres per day. The major sources of fluid should be water, but dilute tea or juices may be suitable in some patients. Caffeinated drinks such as coffee, and carbonated soft drinks can aggravate symptoms and should be limited, especially in the initial stages of dietary modification.
IBS symptoms tend to be increased following large meals, particularly if the meal is high in fat, and if the meal is eaten quickly. It can be helpful to spread the food over 3 meals and 3 snacks per day. Avoid eating quickly and try to relax after a meal. Regular light exercise can also help reduce symptoms.
Don’t Miss: Align Probiotic Reviews
A Natural Gel Eased My Ibs Misery
Mum-of three Helen Moore, 44, an artist and sculptor , from Dorchester says:
My bowels have always been unpredictable and I was eventually diagnosed with IBS in my late 20s after the birth of my second child.
I suffered daily with either diarrhoea or constipation, but by far the worst symptom was the overwhelming lethargy some days it was like having the flu without the temperature.
It destroyed my confidence and I didnt want to go anywhere for fear of not being able to find a toilet.
My anxiety soared and recently I started getting crippling, vice-like pain around the diaphragm area. During one particularly bad attack, when I couldnt move or eat, a GP came out on a home visit and diagnosed gastritis .
I was prescribed omeprazole, a proton pump inhibitor to stop acid production. However, I hated the thought of popping pills and decided to look for a natural alternative.
I came across various herbal remedies and supplements, but the only one free from side effects was a product called silicolgel. Its a liquid combination of silicic acid, silicon and oxygen in a colloidal hydrated gel which lines the digestive tract .
Apparently, this protective lining doesnt affect good bacteria but acts as a magnet for bad bacteria physically binding with toxins, irritants and pathogens reducing their ability to cause inflammation before being passed out of the body.
Take Laxatives If Necessary
Some people have a naturally sluggish gut. If you are one of these, its likely that whatever diet and lifestyle changes you make, you will still be prone to constipation. It might be worth trying a small dose of a laxative, such as macrogol , on a regular basis for a while. If it helps, it would be reasonable to take long-term, as it is a myth that laxatives make your bowel lazy.
Read Also: Does Pickle Juice Help Heartburn
How Does Food Affect Ibs
People with IBS often know that certain foods will trigger their symptoms and really want to know what they should or should not eat. It has been shown that dietary change is the major way in which sufferers of IBS attempt to help themselves. Unfortunately, until recently doctors tended to shy away from offering specific dietary advice, although they worked hard to eliminate poor eating habits and to avoid obvious dietary extremes . Until the low-FODMAP diet, there was minimal scientific evidence that specific dietary changes helped people with IBS.
Dietitians with expertise in gastrointestinal nutrition and many doctors now recommend a low-FODMAP diet as a cornerstone of their treatment for people with IBS. The majority of IBS sufferers who have tried the diet have experienced greatly improved symptoms and a markedly reduced need for medication.
Protein Bars That Are Likely Low Fodmap
Based on clinical judgement, FODMAP trained dietitians like myself can help determine if a product is high or low FODMAP. However there really is no guarantee unless a product has been lab tested.
The challenge with protein and energy bars is that there may be potential for FODMAP stacking based on ingredients and portion sizes utilized in the recipe. It is best to test tolerance with likely low FODMAP bars when symptoms are well controlled. Feel free to start with a half bar and increase to a full serving as tolerated.
- Dark Chocolate Sea Salt Bar
- Cinnamon & Oats Seed Bars
- Double Dark Chocolate Protein Bars
- Chocolate Walnut Collagen Bars: These do contain raisins, however it is unlikely that these are present in quantities greater than 1 tablespoon since they are located towards the bottom of the ingredient list.
- Cinnamon Raisin Grain Free Granola Bars: These do contain raisins, however it is unlikely that these are present in quantities greater than 1 tablespoon since they are located towards the bottom of the ingredient list.
Heath Warrior Pumpkin Seed Bars*
- Honey Sea Salt
- Maple Sea Salt
*The honey falls within a low FODMAP serving size. The pumpkin seeds may be present in a portion a little larger than 2 tbsp, however this remains far from the large portion size that has excessive fructans.
IBS Simple Bars
- Sweet Lemon
- Dreamy Chocolate
Simply Protein Crispy Bars
- Peanut Butter Chocolate
Don’t Miss: Can Kidney Infection Cause Bloating
Is Granola Good For You The Surprising Truth
Is granola good for you? Seems like a simple question on the surface, but it turns out to be surprisingly complicated.
Heres what to know about granola, and why you want to look carefully at the label on your granola before pouring yourself a big bowl of this crunchy breakfast staple. Your health will thank you!
Its Healthier Than Other Cereals
Sugary cereals and delicacies from your local doughnut shop may be tempting, but theyre full of sugar, and who knows what else.
Muesli often has less sugar and fewer calories than pastries and breakfast sandwiches. Plus, since you control your concoction, you can make sure nothing processed or full of sugar makes its way into your meal.
Recommended Reading: Bentyl Side Effects Gas
How Do I Avoid Fodmaps If Im A Vegetarian
Vegetarians often consume large amounts of legumes as an important source of protein. However, these contain GOS and fructans. As there is a risk that your vegetarian or vegan diet will become nutritionally inadequate if you cut out legumes, your dietitian may advise you to allow a certain amount of these in your diet but exclude all other food sources of FODMAPs. The best approach will depend on your individual tolerance. Good news for vegetarians: firm tofu is low in FODMAPs, so can be included as a protein source.
Diet And Lifestyle Changes For Treatment Of Ibs
Before making any dietary changes, keep a food and symptom diary for a week. This can be a helpful way to identify foods that may be triggering a response in your body. Record all food and drink consumed for a week and make a note of any symptoms experienced. Try to record an approximate quantity eaten and the time of day. Symptoms may not always be caused by what you eat so consider other factors that may be involved.
IBS diet sheet
Recommended Reading: Does Colostrum Heal Leaky Gut