Ask an Expert: Maria, I Recently Found Out I Have IBS
Q: I recently found out I have IBS. What should I do diet-wise to prevent painful GI flare-ups and remain healthy? What foods should I stay away from?
A: According to the Canadian Society of Intestinal Research (www.badgut.com), Irritable Bowel Syndrome (IBS) is "a chronic, often debilitating, functional (meaning disordered function or movement along the bowel) gastrointestinal disorder with symptoms including abdominal pain, bloating, and altered bowel behaviour such as constipation or diarrhea, or alternating between the two stool consistency extremes."
The challenge with this condition is everyone is different. Some people with IBS can tolerate certain foods that other people are not able to tolerate. Not everyone experiences the same symptoms. Some people have constipation, others diarrhea. Some people have pain, others do not. Therefore, it is very important to be conscious of how your body reacts to eating certain foods.
There are typical foods that are reported as either promoting or exacerbating IBS symptoms, and current diet recommendations are based on these:
- Foods most commonly identified as causing symptoms are fatty foods, gas producing foods, alcohol, caffeine, lactose, wheat and fibre (see below).
- If experiencing diarrhea or constipation, ensure adequate fluid intake.
- Lactose found in dairy is often a challenge. You may benefit from reducing lactose in your diet. Make sure you replace the calcium lost by removing these foods, with other calcium rich foods.
- To help manage bloating, avoid swallowing air -- don't have carbonated beverages, eat slowly and avoid chewing gum. Also, chew your foods well.
- Caution with sweeteners that end in 'ol', such as maltitol, sorbitol.
- Soluble fibre can be beneficial for people with IBS, and is found in foods such as beans, psyllium and oats.
- Insoluble fibre, found in bran and whole grain cereals may exacerbate symptoms.
- Include peppermint (unless you have reflux) and probiotics, these can help relieve symptoms.
These general guidelines will get you started, however you need to speak with a dietitian who has experience in this area, who you can work with to tailor recommendations specifically for you, so you can eat and still enjoy food without worry and feel like yourself again!
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