A Must Know Food Hack for Irritable Bowel Syndrome – Deal With Your Shit

What is Irritable Bowel Syndrome and its symptoms?

Irritable Bowel Syndrome or IBS, is a medical condition that primarily affects the large intestine and it usually involves abdominal pain, cramping, bloating, gas, diarrhea, and constipation. In most of the cases, This could be chronic that it could last for a longer period of time.

What causes Irritable Bowel Syndrome?

The actual reason behind Irritable Bowel Syndrome has not been scientifically proved yet, but health specialists believe that it could be because of the disorganization between the brain and the intestinal tract which ultimately causes this abnormal intestinal muscle spasm or contraction.

The dietary recommendations for people with irritable bowel syndrome, also known as irritable bowel syndrome , are aimed at reducing hyperstimulation and hyperdistension (significant swelling) of the intestines that cause discomfort.

All dietary changes proposed below should be monitored over a short period (about 1 month) in order to restore bowel balance. Thereafter, it is strongly recommended to reintegrate the foods set aside to discover foods that cause discomfort 1 . Also, a food can be tolerated once and not another time, making it difficult to distinguish problematic foods. Following this diet for 1 month is usually enough to increase tolerance to certain foods afterwards. People suffering from constipation only will not benefit from the recommendations that follow. Instead, consult our Constipation form.

Irritable Bowel Syndrome Diet – What to eat? What to avoid?

Eat More Soluble Fibers

Soluble fibers
Soluble fibers , which turn into a kind of gel during digestion, are gentle to the intestine. One finds among others in the sound of oats and the barley.

In the general population, the lack of dietary fiber is very widespread . Consuming dietary fiber – but not just any – is essential for people suffering from irritable bowel syndrome .

For a long time, people with irritable bowel syndrome were advised to increase the intake of insoluble fiber, particularly by eating wheat bran. On the other hand, a series of studies published in recent years seem to show that too many insoluble fibers would aggravate the symptoms in several people . Soluble fiber seems to be better tolerated in people with loose stools. These fibers are gentle to the intestine as they turn into a kind of gel during digestion. They also stimulate digestive transit less than insoluble fiber. In addition, soluble fibers are transformed into short chain fatty acids, compounds that stimulate the re-absorption of water and sodium in the colon ; Which decreases the soft stools. It is recommended to increase the fiber, but gradually, to reach 20 g to 30 g per day.

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Insoluble fibers
Insoluble fiber , especially from whole wheat, is irritating and can increase diarrhea.

It is very important to consume soluble fiber at all meals and snacks by not forgetting to consume water during the day. The soluble fiber guarantees the normal bowel movement of the intestine .

On the other hand, insoluble fibers, especially those from whole wheat, must be reduced because they can be irritating and may increase diarrhea or loose stools. On the other hand, after 1 month, it is suggested to reintroduce the whole wheat gradually and to check the tolerance. A moderate consumption of whole wheat in the long term is generally tolerated.

Preferred
Soluble fiber sources
To be limited
Food containing a lot of insoluble fiber
Oatmeal bread (without whole wheat), oatmeal, oat bran, oat cereal type, original Cherrios, oatmeal, barley, barley cream, barley flour, barley cereal, psyllium Or metamucil, rye bread or pumpernickel, buckwheat. Whole wheat bran, wheat germ, whole wheat bread, All Bran or Bran Flakes cereals, multigrain bread, flax seed bread, whole wheat pasta, bulgur, multigrain cereals, whole corn, spelled.
Consume them cooked preferably:
Carrot, peeled potato, squash, courgette, asparagus, sweet potato, yam.
Green peas, broccoli, Brussels sprouts, potatoes with peel.
Grapefruit, strawberry, nectarine, orange, peach. Apple, pear, papaya, dried fruits (dates, prunes, figs).
Seeds of chia or salba. Seeds of flax, legumes.

It is possible to consume vegetables rich in insoluble fiber in small quantities , but only at the end of meals, and cooked, since the other foods already in the stomach will act as protectors.

The kamut contains insoluble fiber, but in a smaller quantity than wheat. It is generally well tolerated by people suffering from irritable bowel syndrome. There are several bakery products based on kamut: bread, flour, bagel, pasta, pita, croissant, etc.

The use of flaxseed to alleviate the symptoms of irritable bowel syndrome is approved by Commission E. However, since they contain a lot of insoluble fiber, they can be irritating to the intestine. Here are some tips for people who want to consume flaxseed.

  • In case of syndrome with loose stools or diarrhea , start with a small amount of finely ground flax seed , ie 1 tsp. Maximum daily, then increase the dose according to tolerance.
  • In case of constipation , more finely ground flax seeds may be consumed, gradually increasing the dose.
  • If stomach pain is felt, stop using it.

Reduce Fat

The fat stimulates strongly the movements called “gastro-colic reflexes” of the intestine. Since people with irritable bowel syndrome are sensitive to bowel movements, it is preferable to reduce the intake of foods that may increase them. Calories from lipids should not exceed 30% of total calories.

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Preferred
Low-fat or low-fat foods
To be limited
High-fat foods
Lean meats, in small quantities.
Lean beef, veal, lean pork, horse, bison, moose, deer, emu.
Fatty cuts of meat.
White part of poultry. Poultry skin and brown meat.
Fresh, frozen or canned fish,
sea ​​food.
Breaded fish.
Soya cream, skimmed lactose-free milk
Or 1%, soy beverage and rice.
Cream, coconut milk.
Low Fat Hard Cheese
(Less than 20% mg).
Fat cheese (20% and over).
Cake of angels, cake of oatmeal, biscuit with oat bran, crepe and
Homemade waffle, dry biscuit, etc.
Desserts rich in fat, pastries, biscuits, etc.
Low-fat chips, pretzels. Chips rich in fats, fries, poutine, etc.
Use in moderation:
Margarine, vegetable oil, mayonnaise, vinaigrette.
Butter and shortening.

Limit foods that can ferment

Certain foods rich in carbohydrates of the polysaccharide and oligosaccharide type can cause symptoms similar to those of the irritable bowel, symptoms caused inter alia by the fermentation of unabsorbed or undegraded carbohydrates. Due to their hypersensitivity, people with irritable bowel syndrome would feel more than others the abdominal distensions created by the movements of the intestines. Legumes and cabbage family foods are among the most fermenting foods.

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To be limited
Foods rich in polysaccharides and oligosaccharides
Broccoli, cabbage, turnip, Brussels sprouts, cauliflower.
Whole legumes: lentils, peas, dry beans.

On the other hand, since these foods have many health properties , it is important, after 1 month of subtraction, to try to reintroduce them in small quantities by combining them if necessary with the BEANO product, which contains an enzyme (alpha-galactosidase) capable of Degrades fermentable carbohydrates.

Tofu, soy beverages and creamy peanut butter, although they are leguminous, are generally well tolerated because they contain less fiber.

Watch out for acidic foods

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Some raw, acidic or spicy foods, especially taken alone and on an empty stomach, can contribute to irritation.

To be limited (especially on an empty stomach) To be limited
Raw or small-seed foods Acidic foods Spices
Raw vegetables, salads, unmilled nuts and seeds, raspberry, strawberry, kiwi, passion fruit Coffee *, tea, alcohol *; Orange juice, tomato, grapefruit juice; dark chocolate Pepper, cayenne, chili, curry, curcuma, ginger, anise, dill, poppy, paprika, nutmeg, mustard, cumin, coriander, clove, caraway, cinnamon, juniper berry, celery seeds

* It is often best to completely remove coffee and alcohol.

Vegetables and salads of raw vegetables do not cause irritable bowel syndrome. However, they trigger seizures when the intestine is already the site of permanent irritation. It is therefore necessary to consume raw salads and vegetables at the end of meals and in moderate quantities. Adding a starchy food (rice, potato, pasta) often increases tolerance to raw vegetables. A meal salad is not recommended if you suffer from irritable bowel syndrome.

Drink water

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Adults should drink 8 cups of water (250 ml) per day. This is especially important for people with irritable bowel syndrome. You should drink balanced throughout the day , never more than 250 ml at a time.

Eat at regular times

A regular intake of food avoids food rages that cause us to eat anything, too fast and too much. A person who suffers from irritable bowel syndrome should ideally eat 3 main meals and 1 or 2 snacks .

Taking lactose and fructose intolerance tests

A certain proportion of people with irritable bowel syndrome may suffer from intolerance to fructose, sorbitol, lactose or fructans 7 . Tests of intolerance for lactose and fructose ( hydrogen breath tests ) are easily accessible. The breath test for lactose is carried out as follows: the person is given 50 g of lactose. If some of the lactose is undigested, it will be fermented and hydrogen will be released. It is the amount of hydrogen that is measured. The dose that induces symptoms is usually over 25 g, the amount found in 2 cups of milk. In people lactose intolerant, a dose of 12 g is generally tolerated. On the other hand, lactose intolerance is overestimated in people with irritable bowel syndrome. If you think you are intolerant, there are tests.

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In case of lactose intolerance
Preferred
Low Lactose Foods
To be limited
High Lactose Foods
Lactose free milk, soy beverage, rice drink, almond drink. Cow milk, goat milk, concentrated or powdered milk, milk drink.
Yogurt *, soy pudding, soy yogurt, soy mousse. Yogurt.
Hard cheese (cheddar, emmenthal, mozzarella, etc.), soy cheese and rice cheese, lactose-free cheese. Unripened fresh cheese (white dama, quark, cottage, ricotta and cream cheese).
Glazed rice beverage, frozen soy beverage, soy cream. Buttermilk, cream, sour cream, ice cream, ice milk, sorbets with lactose.
Vegetable soup only or with soy beverage. Soup made with milk or cream.

* In many people, yogurt is better tolerated because it contains bacteria that degrade lactose.

 

Note. Several other food products may contain lactose . On the label , the following ingredients indicate the presence of lactose: milk powder, dry matter (solid) milk, milk curd, whey, casein.

If you experience discomfort, even with a small amount of lactose, you can use lactase tablets (eg Lactaid) sold in pharmacies.

Food containing fructose

About one-third of people with irritable bowel syndrome would be fructose intolerant. In this case, the foods to be set aside and those to be preferred are as follows.

In case of fructose intolerance
Preferred foods Foods to avoid *
Nectarine, blueberry, blackberry, cranberry, raspberry, strawberry, kumquat, grapefruit, lime, lemon, tangerine, orange, clementine, tangerine, banana, kiwi, passion fruit, pineapple, rhubarb, tamarillo. Apple, pear, guava, melon honey, mango, papaya, starfruit, watermelon, cantaloupe, grape, cherry, lychee.

Dried fruits: apple, apricot, dates, figs, pears, plums, grapes, peaches (contains sorbitol). Juice containing these fruits.

Coconut, dried fruit bars, honey, fructose, fortified wine, high fructose syrup, corn syrup, concentrated fruit juice, agave nectar, chutney, relish, plum sauce, sweet and savory sauce, barbecue sauce.

* People with intolerance or fructose malabsorption can tolerate up to 15 g of fructose per meal. On the other hand, if it is a hereditary metabolic disorder of fructose, the recommendations are much stricter.

If you are suffering from intolerance to fructose or lactose , it is strongly advised to consult a nutritionist to know the diet to follow in detail and how to balance its diet.

Integrate the psyllium

If the above recommendations have not improved your symptoms sufficiently, you can introduce psyllium (metamucil) to obtain an additional soluble fiber intake . It is recommended to start with 1 tbsp. Psyllium tea, then increase to 2 tsp. If the tolerance is good. Psyllium should be taken with water . If the stool is in diarrhea, take 1 tbsp. In ¾ cup of water. If the stools are soft, take 1 tbsp. In 1 cup of water.

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Summary table of foods to be preferred and avoided for Irritable Bowel Syndrome

A summary of foods to be preferred and avoided for a 1-month test period if you suffer from irritable bowel syndrome.

Food Categories Preferred foods Food to be limited
Bread and substitutes Oatmeal (whole wheat), oatmeal, oatmeal, oats, original barley, barley cream, barley flour and cereal, rye bread or pumpernickel, rice Basmati, kamut bread, millet, quinoa, buckwheat

White pastes and white bread enriched or not with fiber (inulin)

Whole wheat bran, wheat bran, wheat germ, whole wheat bread and pasta, All Bran or Bran Flakes cereals, multigrain bread, flax seed bread, whole wheat pasta, bulgur, multigrain cereals, spelled.
Vegetables Consume cooked preferably: carrot, peeled potato, squash, zucchini, asparagus, beetroot, spinach, mushroom, pepper, celery, lettuce, sweet potato, green bean, parsnip, tomato, artichoke. Raw salads and vegetables

Broccoli, cauliflower, cabbage, Brussels sprouts, Savoy cabbage, Chinese cabbage, turnip, rutabaga, onion.

Green peas, corn, cucumber, radishes, potatoes with peel.

Fruits Nectarine, blueberry, blackberry, cranberry, kumquat, grapefruit, clementine, lime, lemon, tangerine, orange, banana, pineapple, rhubarb, tamarillo, raspberry, Some to consume according to tolerance). Limit only if intolerance to fructose:

Apple, pear, guava, melon honey, mango, papaya, starfruit, watermelon, cantaloupe, grape, cherry, lychee.

Dried fruits: apple, apricot, dates, figs, pears, plums, grapes, peaches (contains sorbitol). Juice containing these fruits.

Corn syrup, concentrated fruit juice, agave nectar, chutney, relish, plum sauce, sweet and savory sauce, barbecue sauce. Coconuts, dried fruit bars, honey, high fructose syrup.

Meats and substitutes Egg, tofu, hydrolyzed vegetable protein, creamy peanut butter, almond butter, nut butter, ground seeds except linseed, salba or chia (can be eaten not Ground) Fatty meats, breaded fish, cold meats, chicken brown part or with skin.

Pulses, flaxseed, other ungrounded seeds

Milk and Alternatives Lactose-free milk, hard and semi-hard cheese, soy beverage, rice drink, almond drink, soy yogurt, soy cheese, rice cheese, soy pudding, soybean ice cream To be limited only if lactose intolerance : cow milk, goat milk; Concentrated or powdered milk, chocolate milk. Ricotta cheese, cottage, white dama, quark, cream cheese, cream, sour cream, ice cream, ice milk, milk or cream soup. Yogurt.
Other All herbs, herbal teas: mint, chamomile, ginger, fennel, coffee of cereals Pepper, cayenne, chili, curry, ginger, anise, dill, poppy, paprika, nutmeg, mustard, cumin, coriander, clove, caraway, cinnamon, juniper berry, celery seeds.

Alcohol, coffee, tea, dark chocolate: to be consumed in moderation and in the middle or at the end of the meal.

Soft drinks, carbonated water

Amazing Food Eating Hacks To Get Rid Of Your Shit Easily

  • Chew a lot.
  • Eat in a quiet place.
  • Avoid frozen foods, which can cause cramps.
  • Avoid any foods or habits that cause gas (drinking with a straw, eating fast, chewing gum, soft drinks and carbonated water).
  • Drink plenty of water throughout the day.
  • Use non-stick pans as often as possible to avoid using too much fat when cooking.
    • Add oat bran to applesauce or soybean pudding to consume more soluble fiber.
Happy Shitting :)
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A Must Know Food Hack for Irritable Bowel Syndrome - Deal With Your Shit
Article Name
A Must Know Food Hack for Irritable Bowel Syndrome - Deal With Your Shit
Description
Irritable Bowel Syndrome or IBS, is a medical condition that primarily affects the large intestine and it usually involves abdominal pain, cramping, bloating, gas, diarrhea, and constipation. In most of the cases, This could be chronic that it could last for a longer period of time.
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