people are recommended to co sum a healthy diet that insists of a wide variety of nutrients, but if you have irritable bowel syndrome (IBS) you may notice the symptoms are getting more aggressively after eating certain types of foods that is considered healthy. Because symptoms of IBS can vary from one to one, there’s not one list of foods to completely avoid. But avoiding some of the most common triggers of IBS should make you feel less symptoms like bloating, gas, constipation and cramps.
The following of the foods people with IBS should limit or avoid.
1- Insoluble Fiber Sources.
Fiber is a needed part of a healthy diet, it is found more in fruits, vegetables and grains, but in people with IBS Insoluble Fiber can aggravate diarrhea. Consuming too much Insoluble Fiber can give you more gas, cramps and increase your trips to the bathroom.
Instead of Insoluble Fiber consume more soluble fiber found in root vegetables like beetroots, carrots and parsnips, grains like oatmeal and barley, legumes like peas, and fruits like mango, grapefruit, orange and berries.
2- Dairy Products.
Dairy products may aggravate the symptoms of IBS for two main reasons.
The fat content in dairy products may increase diarrhea, bloating and gas. You may want to switch to low-fat dairy products instead to reduce the symptoms and lessen the tension on your digestive system.
The lactose content, most people with IBS found to have lactose intolerance, meaning that their digestive system can’t break down the lactose in dairy products which leads to upset stomach, gas, bloating and stomach cramps. You can use soy milk products instead and ask your doctor for calcium supplements if you are thinking to cut out milk.
Beans is a delicious source of protein and fiber but they can trigger IBS symptoms.
Even though beans can add bulk to the stool and relieve constipation, it can also cause gas, bloating and stomach cramps for people with IBS. Eat beans in moderation and try to reduce the servings of beans you eat in your diet to avoid the discomforting symptoms of IBS.
4- Processed Foods.
We all know that processed foods should be avoided for several reasons and especially if you have IBS, processed and fast foods should be off-limits for you.
Often the processed foods and precooked goods are fried or high in fat and spices that can cause IBS symptoms to flare up, thus it is always better to cook your own food using less fat and balancing the ingredients according to what you know your body requires.
5- Caffeinated and Carbonated Beverages
While some people swear by their morning coffee to maintain some regularity in your bowel movement, it should be avoided along with all other caffeinated beverages as Caffeine has a stimulating effect on the intestines and bowel that could aggravate the severity of diarrhea as well should be avoided because they can increase symptoms like gas and bloating, they also slow down the digestion when drunk beside meals.
If you want a little every boost then opt to have a small snack or a 20 minutes power nap or even take a short walk.
6- Fried Foods.
Fried foods like chicken and French fries is the favorite for too many people around the world, but the high fat content in Friday foods can be very hard on your digestive system to break down which can result in stomach cramps and bloating.
Moderation is the key, reduce the amount of fat in your meals or consider other healthy ways of cooking like grilling, steaming or baking.