Numerous people find that Irritable Bowel Syndrome signs and symptoms are worse when they’ve eaten. For some people some food stuffs can and do make it worse.
Not everybody reacts to the same food the very same way – some foods may make signs and symptoms flare in one person, but not another. Doctors do not recommend a particular diet to deal with symptoms. Some IBS sufferers find that not eating certain foods assists them to feel better – usually established by simple trial and error. These foods may cause the intestines to contract, which can aggravate IBS in people who have looseness of the bowels as their main symptom.
A cautious eating plan can reduce symptoms for many I.B.S. sufferers. If you keep a regular record you can see which foods tend to cause the most symptoms. Always discuss your results with your physician. Registered dietitians can furthermore offer you strategies on adjustments you can make to your diet. Dairy, for example, is something you should eat less of if you find that it increases your symptoms. You may find that you can digest yogurt more easily because it contains a bacteria which helps to digest the sugar found in milk – lactose. Dairy products are an important source of calcium and other nutrients. If you need to avoid dairy products, be sure to get adequate nutrients in the foods you substitute, or take supplements.
In many cases, dietary fiber may lessen IBS symptoms, in particular constipation. Fiber, conversely, won’t help with diarrhea or decreasing any pain levels you may have. Good natural sources of fiber are found in things like fruit and vegetables, of course, but also in whole grain products. High fiber diets keep the colon mildly distended, which may help prevent spasms. There is some fiber that can help keep your stools ‘softer’ so they’re easier to pass. That’s because it helps the stools to retain more water. Generally speaking you should have enough fiber in your diet so that bowel movements are easy and painless. A downside to high fiber diets is that you may suffer gas and bloating, but for a lot of people that does tend to settle down once they’re used to the diet. Increasing fiber intake by 2 to 3 grams per day will help reduce the risk of increased gas and bloating.
It’s also important to make sure you drink enough plain water, particularly if you’re suffering from diarrhea, which tends to dehydrate you. Don’t forget that sodas can also increase gassiness and bloating – they are not a substitute for water. Gassiness can also increase if you eat too quickly, or chew a lot of gum. That’s because you end up swallowing air, which has to escape somehow.
You may find that you can improve or reduce your IBS symptoms just by eating smaller meals more frequently. Large meals can sometimes cause diarrhea and cramping so switching to smaller meals can be helpful. Eating meals that are low in fat and high in carbohydrates such as pasta, rice, whole-grain breads and cereals, fruits, and vegetables may help.
Limit or eliminate foods that may make diarrhea worse, including caffeine, alcohol, foods high in sugar, fatty foods, gas producing foods such as beans, cabbage, and broccoli, and the artificial sweeteners sorbitol and xylitol often used in sugarless gum and sugarless candy.
Fats of all kinds are also triggers for constipation as well as diarrhea, because fats are a very powerful GI tract stimulant just like insoluble fiber. Fats can cause the same type of rapid spasms or “charley horse” muscle contractions in the colon, and again result in either diarrhea or constipation. The major irritable bowel syndrome trigger foods such as red meats, dairy, egg yolks and fried foods are high in saturated fat. Foods like dairy and meat contain certain proteins that can be very difficult for the body to digest.
Eat slowly and have meals in a quiet, calming environment.
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