Foods to eat for IBS including fruits, vegetables, lean proteins, and grains
Irritable Bowel Syndrome (IBS) can be a challenging condition to live with, often causing uncomfortable gut symptoms that impact daily life. The good news is that nutritional and lifestyle adjustments can significantly help in managing these symptoms, improving your overall well-being, and promoting better digestive health. It’s very common for individuals with IBS to notice that certain foods trigger their symptoms. What’s important to remember is that IBS is highly individual; a food that causes issues for one person might be perfectly fine for another. While personalized strategies are key to effectively managing IBS, there are some general dietary and lifestyle recommendations that can be beneficial for almost everyone with this condition.
Food plays a vital role in managing IBS, and working with a registered dietitian can be incredibly beneficial. A dietitian can provide expert guidance and support in developing a personalized, long-term eating plan that fits your specific needs and lifestyle. This support can include fostering a healthier relationship with food, building confidence in making informed food choices both at home and when eating out, identifying and incorporating nourishing foods that are less likely to worsen your IBS symptoms, and preventing unnecessary dietary restrictions or anxieties around food.
15 Key Dietary and Lifestyle Strategies for IBS Symptom Management
Here are 15 evidence-based nutrition and lifestyle strategies that can help you manage your IBS symptoms effectively:
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Establish Regular Meal Times and Mindful Eating Habits: Eating meals at consistent times each day, chewing your food thoroughly, and eating at a slower pace can significantly improve digestion and tolerance. Smaller, more frequent meals may also be easier to digest than large portions.
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Stay Hydrated: Adequate fluid intake is crucial for overall digestive health. Aim to drink at least 8 cups (2 liters) of fluids per day. Water, herbal teas, and clear broths are excellent choices to keep you well-hydrated.
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Consider a Short-Term Low FODMAP Diet: A low FODMAP diet can be a helpful tool to identify specific food triggers for your IBS symptoms. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation and gas production in the colon, which can trigger IBS symptoms. High FODMAP foods to be mindful of include apples, onions, garlic, wheat, lactose-containing dairy, and sugar alcohols. This diet is best implemented with the guidance of a dietitian.
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Space Out Fruit Consumption: While fruits are nutritious, consuming large amounts at once can be problematic for some with IBS due to their fructose content. Try to space fruit intake by 2-3 hours and limit yourself to one portion of fruit per meal or snack.
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Prioritize Cooked Vegetables: Cooked vegetables are generally easier to digest than raw vegetables. Cooking softens the fibers in vegetables, making them less likely to cause digestive discomfort. Steaming, boiling, or sautéing are good cooking methods.
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Choose Easy-to-Digest Protein Sources and Lean Cooking Methods: Opt for protein sources that are known to be gentle on the digestive system, such as eggs, chicken, turkey, fish, extra-firm tofu, and plain lactose-free Greek yogurt. When preparing meals, choose lower-fat cooking methods like baking, roasting, steaming, boiling, and sautéing. These methods help reduce the fat content of meals, which can be beneficial as high-fat foods can sometimes exacerbate IBS symptoms.
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Incorporate Soluble Fiber if Constipated: If constipation is a primary IBS symptom, increasing your intake of soluble fiber can be helpful. Good sources of soluble fiber include flaxseeds, oats, inulin, and psyllium. However, it’s best to avoid wheat bran and prunes, as these are highly fermentable fibers that can potentially worsen gas and abdominal pain in some individuals.
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Limit Gas-Producing Vegetables and Legumes if Problematic: Certain vegetables and legumes are known to produce more gas during digestion. If you find that foods like broccoli, cauliflower, cabbage, Brussels sprouts, chickpeas, lentils, and black beans trigger your symptoms, consider limiting their intake.
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Moderate Coffee and Strong Tea Consumption: Limit your intake of coffee and strong caffeinated teas (such as black and green tea) to no more than 3 cups per day. Caffeine can stimulate the gut and potentially worsen IBS symptoms in some people.
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Limit Alcohol, Carbonated Drinks, Spicy Foods, and Fried Foods: Alcohol, carbonated beverages, spicy foods, and deep-fried, greasy foods (like French fries, pizza, hamburgers, and tempura) can be common triggers for IBS symptoms. It’s advisable to limit or avoid these items, especially during symptom flare-ups.
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Be Mindful of Sugar Alcohols and Artificial Sweeteners: Sugar alcohols (sorbitol, mannitol, xylitol, maltitol, erythritol) and artificial sweeteners can cause digestive issues, particularly diarrhea, in sensitive individuals. These are found in sugar-free candies and gums, and naturally occur in some foods like prunes, cauliflower, and mushrooms (except oyster mushrooms). Pay attention to food labels and your body’s reaction to these substances.
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Consider a Probiotic Trial: A daily probiotic supplement may be beneficial for some individuals with IBS. Consider trying a probiotic for at least one month and monitor your symptoms to see if there’s any improvement. probioticchart.ca is a helpful resource for evidence-based probiotics available in Canada. It’s always wise to consult with your doctor, pharmacist, or registered dietitian before starting a probiotic, especially if you have any underlying health conditions.
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Rule Out Gluten Intolerance and Celiac Disease: It’s important to differentiate between gluten intolerance and celiac disease, and also to consider carbohydrate intolerance. Some people may react to the FODMAP carbohydrates in wheat rather than gluten itself. This is why some people with suspected gluten intolerance can tolerate 100% sourdough wheat bread (which is lower in FODMAPs due to the fermentation process) but not regular wheat bread. If you suspect gluten sensitivity, discuss testing for celiac disease with your doctor.
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Engage in Regular Physical Activity: Regular physical activity offers numerous health benefits, including reducing gas, bloating, stress, and anxiety – all of which can contribute to IBS symptoms. Talk to your doctor, kinesiologist, or physiotherapist to determine the right level and type of physical activity for you.
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Manage Stress and Anxiety: The connection between the brain and gut is strong and well-documented. Stress and anxiety can significantly impact IBS symptoms. Implementing stress management techniques is crucial. Effective strategies can include spending time in nature, listening to calming music, napping, engaging in hobbies like cooking, practicing meditation, tai chi, yoga, writing, reading, getting massages, or seeking therapy. Consider professional counseling and psychological therapies such as biofeedback, Cognitive Behavioral Therapy (CBT), or gut-directed hypnotherapy for managing stress and anxiety related to IBS.
By Anne-Marie Stelluti, Registered Dietitian (RD)
Photo: Daria Shevtsova from Pexels.com
References:
- UpToDate®. Treatment of irritable bowel syndrome in adults. Available at https://www.uptodate.com. Accessed 2022-03-13.
- PEN®. Gastrointestinal System – Irritable Bowel Syndrome. Available at https://www.pennutrition.com. Accessed 2022-03-13.
- Irritable bowel syndrome in adults: diagnosis and management. Available at https://www.guidelines.co.uk/gastrointestinal/nice-ibs-guideline/252594.article. Accessed 2022-03-13.
