Irritable Bowel Syndrome Diet

IBS (Irritable Bowel Syndrome) Diet

The old adage, "One man's meat is another man's poison" is never truer than when talking about irritable bowel syndrome.

No single food causes IBS in all irritable bowel syndrome sufferers. Although experts class some foods as irritants and others as helpful, the truth is that planning an IBS diet is actually a matter of experimentation and trial and error.

To put it simply, heightened sensitivity to some stimuli causes the bowel to over-respond. The contraction and expansion of the large bowel (peristalsis) that pushes food through the digestive tract gets "out of sync" and causes the IBS symptoms of cramping, bloating, flatulence and intermittent diarrhea and/or constipation.

Times of unusually high stress or physical illness are prime times for occurrences of IBS, regardless of what you do or don't eat. Additionally, just eating too much at a sitting can cause an incidence of irritable bowel syndrome.

Because some foods stimulate the digestive system more than others, some experts suggest that a good starting point for planning an IBS diet might be to eliminate them from your menu, at least temporarily. Known irritants are:

Foods high in fat content

Deep fried foods like French fries

Coffee and other caffeine containing beverages like colas

Alcoholic beverages

Chocolate

Some types of sugar

Gas producing foods such as cabbage, cauliflower, broccoli, lentils, legumes, raisins, onions, and bagels.

Dairy products including cheeses and milk (however some experts believe that lactose intolerances rather than the dairy items themselves may bring on IBS symptoms).

Once you have seen this list you may be asking yourself, "What's left!" Moreover several of the foods on the above list are high-fiber foods that some experts recommend to relieve IBS symptoms! Beneficial foods include fruits, vegetables, whole grain breads, and cereals. However, adding too much fiber to your diet too fast can also stir up IBS symptoms.

A good alternative to doing away with all of your favorite foods is to start your IBS diet by keeping a journal of:

1. When IBS symptoms occur, including the time of day.
2. What you ate when you experienced IBS symptoms.
3. What size portions you ate.

If you log what you eat for a couple of weeks, you'll have a good idea of what foods are your IBS triggers and can either remove them from your diet or cut back on the amounts you eat.

Slowly Add Extra Fiber to Your IBS Diet

Dietary fiber may be one of two types, soluble or insoluble. Soluble fiber dissolves in liquid and insoluble fiber absorbs liquid.

Soluble fiber easily breaks down. It's the type of fiber you find in citrus fruits, flaxseed, and legumes (which contain both soluble and insoluble fiber). Part of the digestive process includes fermentation of soluble fiber. Of course, as the fiber breaks and ferments, it causes gas. The purpose of digestive gas is to stimulate the muscles in the colon and help soften the stool. However in irritable bowel syndrome, digestive gases over-stimulate the colon initially causing discomfort, bloating, and cramping.

In addition to legumes, examples of insoluble fiber include seeds, root vegetables, vegetables in the cabbage family, wheat bran, and corn bran. Because insoluble fiber absorbs liquid, when you add it to your diet, make sure to add extra liquids to your daily intake as well.

It's important to take care when adding any food to your IBS diet, since food allergies and intolerances can also trigger IBS symptoms. If you have problems adding fiber rich foods to your diet, consider using a dietary fiber supplement instead.

Eat Less More Often

Eating too much at a sitting is a common cause of IBS symptoms. Rather than the traditional two or three large meals, try eating several smaller meals each day.

Finally, don't eliminate all your favorites to control irritable bowel syndrome. A total change in diet can cause nutritional imbalances that result in another IBS trigger. Moreover, worrying too much about IBS causes more stress, which in turn is another IBS trigger. Experiment with different portion sizes, different eating times, and different foods and find the unique IBS diet that works for you!