Irritable Bowel Syndrome (IBS) is a chronic gastrointestinal disorder that affects your stomach and intestine, also called the gastrointestinal tract. It is characterised by symptoms such as abdominal pain, bloating, gas, and altered bowel habits, which can include diarrhoea, constipation, or both. The exact cause of IBS is unknown, but it is believed to involve a combination of factors, including gut-brain interaction, intestinal motility issues, and heightened sensitivity to pain.
For the management of IBS, it is important to understand its triggers, the major one being food. To determine the appropriate dietary choices for people with IBS, OnlyMyHealth spoke to Dr Rohan Badave, Consultant – Gastroenterology, Manipal Hospital, Goa.
Dr Badave said, “Irritable bowel syndrome (IBS) is one of the most common disorders with a 4 to 6% prevalence in the country,” adding that diet plays a crucial role in managing IBS (Irritable Bowel Syndrome).
According to a study published by the National Institute of Health, IBS patients are not only affected by improper dietary choices but sleep impairment, lack of physical activity, and many other lifestyle factors are also responsible for causing or worsening the condition.
What To Eat
Here’s a list of foods recommended by Dr Badave that people with Irritable Bowel Syndrome should opt for.
1. Keep a Food Diary: Track what you eat and how it affects your symptoms. This can help identify trigger foods.
2. Fibre-Rich Foods: Gradually increase intake of soluble fibre from sources like oats, fruits (e.g., bananas, berries), and vegetables (e.g., carrots, potatoes, green leafy vegetables).
3. Hydration: Drink plenty of water (almost 2-2.5 litres) throughout the day to maintain proper hydration levels and aid digestion.
Also read: Hydration Hacks: 6 Simple Ways To Stay Hydrated
4. Low-FODMAP Diet: Some individuals with IBS find relief by reducing their intake of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). These are found in certain grains, dairy products, fruits, and vegetables. A low FODMAP diet should be followed under supervision.
5. Probiotics: Incorporate probiotic-rich foods like yoghurt or kefir into your diet or consider taking a probiotic supplement, as they may help balance gut bacteria.
6. Regular Meals: Stick to regular meal times and avoid skipping meals, as irregular eating patterns can exacerbate symptoms.
7. Stress Management: Practise stress-reducing techniques such as meditation, deep breathing exercises, or yoga, as stress can exacerbate IBS symptoms.
What To Avoid
Some foods can trigger irritation in your gastrointestinal tract leading to discomfort. Here are some trigger foods that Dr Badave advised to avoid if you are suffering from IBS.
1. High-Fat Foods: Limit intake of high-fat foods, as they can exacerbate symptoms for some people.
2. Carbonated Beverages: Avoid carbonated drinks, as they can cause bloating and gas.
3. Large Meals: Avoid large meals, which can put a strain on your digestive system. Instead, opt for smaller, more frequent meals.
Also read: IBS To Lupus: 5 Diseases That Are Often Difficult To Diagnose
4. Caffeine and Alcohol: Limit or avoid caffeine and alcohol, as they can irritate the digestive tract and worsen symptoms.
5. Artificial Sweeteners: Some artificial sweeteners, like sorbitol and mannitol, may exacerbate symptoms in some individuals.
6. Raw Vegetables: Raw vegetables, particularly cruciferous ones like broccoli and cauliflower, can be difficult to digest for some people with IBS. Steaming or cooking them may make them easier to tolerate.
7. Processed Foods: Minimise consumption of processed foods, as they often contain additives and preservatives that can trigger symptoms.
Conclusion
In addition to avoiding these foods, individuals with IBS need to consider working with a healthcare professional or a dietitian to identify specific triggers and develop a personalised eating plan. Dr Badave concluded, “Remember, it's important to develop a personalised diet plan that meets individual needs and dietary restrictions.”