Diagnosis of IBS can be difficult. You may experience a relapse of symptoms such as constipation, gas, bloating, and diarrhea. This happens when the intestines show an exaggerated response to foods that are difficult to digest. At first, the symptoms may appear unpredictable, and you will probably be worried about meal times. Therefore, learning about IBS-triggered foods will help you choose foods that will make you feel better while minimizing unpleasant symptoms.
However, one size does not cover all. Other people’s IBS-triggered foods may differ from yours. It takes trial and error to determine what works and what doesn’t.
However, there are common IBS-triggered foods that cause problems for many. By focusing on your body’s reaction to these foods and keeping a food diary, you can identify which foods you can tolerate and which cause flare-up.
Let’s take a closer look at common IBS-triggered foods as a starting point for investigating personal symptoms.Also what do you cover can Eat to manage your symptoms well and enjoy your meal again.
What are common IBS-triggered foods?
Insoluble fiber
“”There are trigger foods that are known to irritate the intestines, Dietary fiber“Is called Dr. Shamara Vishnu Mohan (Opens in a new tab), Ph.D. in Food Nutrition, Certified Prenatal Nutritionist, and Real Food Advocate. “These include fruits, vegetables, whole grains, legumes, nuts, and seeds. If you are prone to symptoms of irritable bowel syndrome, such as diarrhea, you may feel uncomfortable.”
But the fiber Intestinal health, Do not cut it completely. The secret is to minimize the amount of fiber that your body finds difficult to digest.according to CDC (Opens in a new tab), There are two types of fibers: water-soluble fibers that are soluble in water and insoluble fibers that are insoluble. Insoluble fiber often causes a relapse of IBS due to excess water in the intestines.
So how do you tell the difference? Examples of insoluble fiber include certain fruits and vegetables such as parsnips, potatoes and celery. It is also found in grains such as barley, wheat and rye.It is worth monitoring which fiber sources are available
Beans and beans
Beans and legumes protein And fiber, but they are common IBS-triggered foods. This is because it contains oligosaccharides.
Dr. Vishnu Mohan explains:[They] It tends to receive a great reception from hungry gut bacteria, resulting in rapid fermentation. Fermentation is really good — it helps produce beneficial short-chain fatty acids and is the key to gut health. Still, fermentation can produce excess gas, which stretches the intestines and causes pain signals to people with IBS. ”
Try soaking the beans overnight before cooking to aid digestion while enjoying health benefits.
Dairy products
Dairy products are common IBS-triggered foods. This is because the intestines contain lactose, which is difficult to digest. “”Think of dairy products such as milk, soft cheeses such as ricotta cheese, cottage cheese, and lactose such as ice cream, “says Dr. Vishnumohan.
Fortunately, some dairy products contain low levels of lactose, which can make them more tolerant. Parmesan cheese and mozzarella cheese are examples. Plant-based dairy alternatives are another great option, so don’t miss it.
Artificial sweetener
If you want to lose extra weight, you can be tempted by artificial sweeteners. However, if you have IBS, these sweeteners can exacerbate your symptoms. They often contain polyols that are difficult for the intestines to digest.
“Think of mannitol and sorbitol in low-calorie sweeteners, sugar-free gums, low-calorie products, and diabetic foods,” says Dr. Vishnumohan.
Did you get sweet teeth? Try alternatives like Stevia, which is gentle on the intestines.
Fatty processed foods
Fatty processed foods are a major cause of IBS symptoms. This includes cooked meals and french fries. These foods are empty calories because they have little nutritional value. Processed foods are associated with an increased risk of health conditions such as diabetes and heart disease. CDC (Opens in a new tab).. Reducing your intake benefits your overall health.
“”If you’re eating in a restaurant and relying on a food delivery app, it’s very difficult to know exactly what’s in your food, “says Dr. Vishnumohan. “Eating fat and greasy foods may induce ingredients that can exacerbate the symptoms of irritable bowel syndrome.”
Diagnosis of IBS does not mean that you have to deny your own treatment. Try fake your favorite meal so you can see what’s on the plate.
What can I eat at IBS?
When you are diagnosed with irritable bowel syndrome, Low FODMAP diet You can identify your IBS-triggered food. FODMAP is an acronym for a particular type of carbohydrate. According to fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, Academy of Nutrition and Nutrition (Opens in a new tab)..
“The purpose of this diet is to eliminate all gastrointestinal symptoms by eliminating all FODMAPs and then reintroduce them to see what is causing the symptoms,” said Dr. Vishnumohan. I will add. Dietitians can help identify trigger foods while maintaining a diverse and nutritious diet.
The FODMAP diet is not a long-term solution — it’s a tool to help you identify your personal IBS-triggered foods. You may want to eliminate everything that can cause symptoms, but over-restricting is not sustainable (and not very fun).
Thankfully, IBS doesn’t mean you shouldn’t miss it. There are many foods you can consume. “Eat lots of brightly colored fruits and vegetables, whole grains, and other acceptable fresh foods,” advises Dr. Vishnu Mohan.
Study in Journal of Gastroenterology and Hepatology (Opens in a new tab) We analyzed hundreds of fruit and vegetable FODMAP content. Blueberries, lettuce, and spinach all have low FODMAP levels, so you may find these foods easy to digest. A useful tip is to try cooking fruits and vegetables. This will help you endure them.
Water-soluble dietary fiber is easy to digest and helps with intestinal health. Fill the plate with food such as carrots and oats. The American College of Gastroenterology (Opens in a new tab) We recommend supplementing plantain, a type of water-soluble fiber that may relieve the symptoms of irritable bowel syndrome.
Tilt, High protein food Another sound choice. They include chicken, fish and eggs. Protein is essential for growth and repair and is tolerable by the intestine.
How you eat also affects your symptoms. Take your time and practice your diet carefully. You may find that a small diet helps digestion.
There are common IBS-triggered foods, but the symptoms are so individualized that it is worth paying attention to what works.
This article is for informational purposes only and is not intended to provide medical advice.
