Although it is a very common problem, irritable bowel syndrome lowers quality of life. IBS is a functional digestive problem affecting the large intestine. If you experience bloating for hours after meals, or wake up with a balloon ready to burst in your belly, you may have IBS.
Symptoms of IBS
- Gas
- Pain
- Bloating
- Diarrhea
- Constipation
- Alternating diarrhea and constipation
- Food intolerance
What Triggers IBS?
- Being aged 20-45
- Gender (more common in women)
- Stress and anxiety
- Food sensitivity
- Smoking
- Alcohol
- Menstruation
- Antibiotics
Which Foods Can Trigger IBS?
You can reduce symptoms by removing trigger foods, which include:
- Some vegetables such as onion, garlic, broccoli, cauliflower, cabbage
- Dried legumes such as lentils, chickpeas, dried beans
- Gluten foods such as bread, pasta, pizza, cake
- Lactose foods such as cow milk, cheese, yogurt, ice cream
- Coffee, alcohol and carbonated drinks
- Sugary, fatty and spicy foods and drinks
- Sorbitol and products containing it
- Foods with added fiber such as inulin
- Eating more than 3 servings of fruit a day can also worsen complaints
These foods can trigger symptoms, but they differ for each person, so keep a food diary to find what bothers you.
What Should Nutrition Therapy Be Like?
Studies show the FODMAP diet is effective in improving symptoms; it eliminates foods that draw water into the intestine. Foods eaten on the FODMAP diet include:
- Lactose-free milk and dairy such as lactose-free milk, almond milk, coconut yogurt
- Fruits such as strawberry, kiwi, mandarin, orange
- Vegetables such as carrot, cucumber, eggplant, lettuce, zucchini
- Protein sources such as meat, chicken, fish, eggs
- Oilseeds such as walnuts, almonds, peanuts
- Gluten-free grains such as oats, corn, quinoa
In addition, take a probiotic supplement and try to stay away from stress; activities such as meditation and yoga can make it easier to cope.