People with irritable bowel syndrome (IBS) experience bothersome symptoms such as abdominal pain or cramping, gas, diarrhea and constipation. These symptoms occur when the muscles in the colon contract at an irregular pace. Dietary changes, as well as better relaxation and stress management, can help prevent or reduce IBS symptoms. For best results, seek guidance from your doctor prior to dietary or lifestyle changes.
Avoid Certain Foods
Certain foods can trigger IBS symptoms. Common triggers include greasy foods, red meat, alcohol, chocolate, caffeinated beverages, dairy products and sugar-free sweeteners such as sorbitol. If you experience frequent gas, you may find that cruciferous vegetables such as cabbage, cauliflower and broccoli, and beans exacerbate symptoms. Foods affect people differently, so take note of which foods trigger symptoms. If your favorite foods or beverages fall on the list, enjoy them in small, occasional portions. If you typically eat a low-fiber diet and wish to improve your wellness by adding fiber, do so gradually. A sudden increase in high-fiber foods may trigger IBS symptoms.
Increase Healthy Foods
Just as some foods trigger IBS symptoms, others may help alleviate them. According to the University of Maryland Medical Center (UMMC), probiotics, or healthy bacteria, can help improve the health and function of your digestive tract. Foods rich in probiotics include cultured dairy products such as yogurt and kefir, and fermented foods such as kimchi (Korean cabbage) and miso. Ground flaxseed provides healthy omega-3 fats and promotes digestive regularity. Sprinkle flaxseed atop cereal or yogurt, or add it to fruit smoothies for a nutrient-rich breakfast or snack. The UMMC also recommends replacing unhealthy fat sources, such as butter and margarine, with olive oil or canola oil, and opting for fish rather than red meat.
Eat at Regular Times
Eating at regularly scheduled times may help retrain your digestive system to function normally. The Mayo Clinic suggests that those with diarrhea aim for smaller, more frequent meals to improve symptoms. If you struggle with constipation, however, larger, fiber-rich meals may help stimulate bowel movements. In either case, consume your meals and your snacks at routine, consistent times.
Reduce Stress
Emotional stress commonly triggers IBS symptoms. Make efforts to manage your stress and, when possible, avoid stressful situations at mealtimes. Increase relaxation in your life by partaking in activities you enjoy on a regular basis. Massage, yoga, meditation, warm bubble baths and exercise can also help reduce stress. If you feel helpless to control or effectively manage stressful situations or emotions, seek guidance from your doctor. In some cases, IBS symptoms are caused by underlying illness, such as depression or anxiety.
About this Author
August J. McLaughlin is a certified nutritionist and health writer with more than nine years of professional experience. Her work has been featured in various magazines such as “Healthy Aging,” “CitySmart,” “IAmThatGirl” and “ULM.” She holds specializations in eating disorders, healthy weight management and sports nutrition. She is currently completing her second cookbook and Weight Limit – a series of body image/nutrition-related PSAs.
