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A perfect diet for IBS can be easily planned, keeping in mind the symptoms associated with the syndrome and their causative agents.
Diet and lifestyle play a huge role in the prevention of IBS flare-ups and relief from intestinal discomfort. Certain foods contain agents that trigger inflammation in the intestinal lining and exacerbate the symptoms. Other foods can soothe the gut and reduce inflammation. It's extremely important to choose these foods wisely, as there's no cure for IBS.
In this article, we bring out the guidelines to be followed while planning a diet for IBS along with a list of foods to include and avoid.
Low FODMAP Foods to Include in a Diet for IBS
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates (sugars).
Consuming these saccharides can lead to various problems, like bloating, diarrhea, constipation, abdominal pain, and gas formation. Low FODMAP foods you can eat on a diet for IBS include:
- lactose-free milk or milk alternatives, including almond milk
- certain fruits, including oranges, blueberries, strawberries, and grapes
- eggs
- meat
- rice or quinoa
- certain vegetables, including carrots, eggplant, green beans, pumpkin, and zucchini
Preparing light meals using the aforementioned foods can reduce intestinal discomfort. These foods are also safe to consume in a diet for Crohn's disease, a type of inflammatory bowel disease (IBS) with similar signs and symptoms.
Foods to Avoid in Diet for IBS
Foods containing lactose and gluten are considered worse for people with IBS. Gluten-rich foods and lactose trigger intestinal flare-ups.
Foods to avoid include:
- lactose (milk, ice cream, cheese, yogurt), if you have lactose intolerance or sensitivity
- certain fruits, including peaches, watermelon, pears, mangoes, apples, plums, nectarines
- legumes, including chickpeas, kidney beans, lentils
- high fructose corn syrup (HFCS)
- artificial sweeteners
- wheat-based bread, cereals, and pasta
- certain vegetables, including artichokes, asparagus, broccoli, onions, brussels sprouts
Although artificial sweeteners are good for weight loss, they can damage intestinal flora and cause discomfort, so it's better to avoid them altogether.
Other foods that do not contain gluten or lactose can also cause gut irritation, including:
- coffee
- alcohol
- soda with artificial sweeteners or high fructose corn syrup
The side effects of having too much caffeine are well known, so it's better to avoid coffee in a diet for IBS. Instead, you can opt for green tea and herbal teas that do not contain caffeine.
Alcohol is another risk factor for IBS and must be avoided completely. No amount of alcohol is considered safe for consumption as per the World Health Organization.
Irritable Bowel Syndrome Diet Plan
Using the aforementioned foods, you can prepare various meals. A typical 1-day diet for IBS would look like this:
- Breakfast: Low FODMAP Blueberry Pudding using almond milk. You can also prepare chia seed pudding.
- Lunch: Low FODMAP vegetables and grilled fish. Clear chicken soup.
- Dinner: Smoked Salmon + grilled low FODMAP vegetables + 1 cup cooked white rice.
- Snack 1: A cup of macadamias, Brazil nuts, or walnuts. Green tea without sugar or sweeteners.
Milk alternatives can be used instead of regular milk. Almond milk is considered safe in the diet for IBS and can be easily prepared at home. Other lactose-free milk alternatives can also be consumed in this diet.
Supplements to Include in IBS Diet Plan
Deficiencies in folate, vitamin B12, vitamin D, and fat-soluble vitamins (vitamins A, D, E, and K) are common in IBS, and supplementation is often prescribed by nutritionists and doctors. It's advisable to get proper advice and treatment from a registered medical professional from time to time.
The condition is incurable, so it's advised to follow a strict diet for IBS and stay under the guidance of a health professional regularly.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
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