Constipation, diarrhea, stomach pain, cramps, bloating, gas, and gas bubbles are symptoms of irritable bowel syndrome (IBS), which may affect as many as one in five adults. Different meals and other variables may bring on IBS symptoms in different people.
Once you identify the specific irritable bowel syndrome (IBS) triggers that cause your symptoms to worsen, you can take steps to alleviate or prevent future episodes.
That way, you can reduce the frequency and severity of gastrointestinal issues like constipation, diarrhea, abdominal pain, and bloating. Individuals with IBS may benefit from tracking their responses to and avoiding common symptom triggers.
Food That May Worsen IBS
- Foods that have been fried
- Chocolate
- Fatty foods
- Dairy (particularly if you are lactose intolerant) (especially if you are lactose intolerant)
- Fatty foods
- Wheat-containing foods (if you are gluten-sensitive)
- Too much fiber (particularly from the skin of fruits and vegetables)
- Alcohol
- Too much fiber (particularly from the skin of fruits and vegetables)
- Carbonated beverages
- Caffeine
Food Triggers for IBS Constipation
Some foods can aggravate IBS-related constipation, including:
- Coffee, carbonated beverages, and alcoholic beverages
- Bread and cereals prepared from processed (rather than whole) grains
- Diets high in protein
- Dairy products, particularly cheese
- Chips and cookies are examples of processed foods.
Healthier Eating Options to Prevent Constipation
You should aim to consume 25 grams of fiber per day (for women) or 38 grams (for men) by gradually increasing your consumption by 2 to 3 grams daily. Whole-grain bread, cereals, legumes, fruits, and vegetables are all excellent food choices.
- Sorbitol-rich foods, such as dried plums and prune juice, can be consumed in moderation.
- Get enough clean water into your system daily.
- A Flaxseed meal is a good option. It is a great topping for raw or cooked veggies.
Food Triggers for IBS Diarrhea
Some patients find that certain foods intensify diarrhea associated with IBS.
- This is especially true of the insoluble fiber in fruit and vegetable skins.
- Carbonated drinks Foods that contain chocolate, alcohol, caffeine, fructose, or sorbitol
- Full-sized meals
- Dishes high in oil and fat
- Products from mammals, especially those whose digestive systems are unable to break down lactose, the sugar found in milk.
- Products containing wheat are suitable for those with a sensitivity to or an allergy to gluten.
Healthy Eating Options to Prevent Diarrhea
- The soluble fiber in moderate amounts is recommended. Stools will be more substantial as a result. Whole wheat products, oats, barley, brown rice, whole-grain pasta, fruit flesh (not the skin), and dried fruits are all good places to get your fill.
- Refrain from mixing very different temperatures, like drinking cold water with hot soup.
- Keep clear from brassicas like broccoli, cabbage, and onions. Having them in your system can make you feel worse due to the gas they produce.
- Reduce your serving size.
- Avoid drinking water while you eat; instead, have it an hour before or after.
- If you suspect a wheat allergy, consult your doctor or a dietician.
Avoiding gassy foods, including beans, Brussels sprouts, wheat germ, raisins, and celery, will help reduce bloating and gas.
Other Tips for Managing IBS Symptoms
- Instead of three substantial meals, eat several little meals throughout the day.
- Consume food slowly.
- Limit your intake of processed foods, which may include unidentified substances that cause IBS flare-ups.
- Soluble fiber, like in oats, avocados, sweet potatoes, beans, apples, broccoli, and carrots, can help constipation without causing gas or diarrhea.
- Try ginger, peppermint, or chamomile to help with digestive difficulties.
- You should not smoke. Smoking can aggravate symptoms.
- Reduce stress and worry, which have been linked to IBS flare-ups.
Other Food Triggers
- Eating while working or driving
- Eating food too quickly
- Gum chewing
- Lack of physical activity
What You Should Do:
- Remove any distractions when eating.
- Get at least 30 minutes of exercise every day. It can help you avoid constipation and relieve tension.
- Also, make sure to discuss all of your treatment choices for IBS with constipation and IBS with diarrhea with your doctor.