Tips for an IBS-Friendly Diet:
Meals may seem to trigger symptoms. It may be the process of eating and not a certain food that sets off your symptoms. Eating stimulates the digestive tract, which can over-respond because of IBS.
•Try eating smaller meals, more often, spread throughout your day. Instead of 3 meals, try 5 or 6 regularly scheduled small meals.
•Slow down; don’t rush through meals.
•Avoid meals that over-stimulate everyone’s gut, like large meals or high fat foods.
•If you are constipated, try to make sure you have breakfast, as this is the meal that is most likely to stimulate the colon and give you a bowel movement.
The foods most likely to cause problems are:
•Insoluble (cereal) fiber
•Coffee/caffeine
•Chocolate
•Nuts
•Meals those are too large or high in fat
•Fried foods
•Coffee
•Caffeine
•Alcohol
Eating too much of some types of sugar that are poorly absorbed by the bowel can also cause cramping or diarrhea. Examples include…
•Sorbitol – commonly used as a sweetener in many dietetic foods, candies, and gums
•Fructose – also used as a sweetener and found naturally in honey as well as some fruits
Some foods are gas producing. Eating too much may cause increased gaseousness. This is especially true since irritable bowel syndrome (IBS) can be associated with retention of gas and bloating. Examples include…
•Beans
•Cabbage
•Legumes (like peas, peanuts, soybeans)
•Cauliflower
•Broccoli
•Lentils
•Brussels sprouts
•Raisins
•Onions
•Bagels
As an added benefit, consuming generous amounts of fiber in your everyday diet potentially can improve overall health. Fruits and vegetables appear to exert a strong healthy effect.
Soluble and Insoluble Fiber
Dietary fiber can be classified as either soluble or insoluble. Soluble fiber dissolves in water, becomes a soft gel, and is readily fermented. These include pectin, guar gum, and other gums. Insoluble fiber does not dissolve or gel in water and is poorly fermented. Cellulose (found in legumes, seeds, root vegetables, and vegetables in the cabbage family), wheat bran, and corn bran are examples of insoluble fiber.
High fiber substances containing both soluble and insoluble fibers have the properties of both. They include oat bran, psyllium, and soy fiber. Methylcellulose is a semi-synthetic fiber. It is soluble and gel forming, but not fermentable.
Types of fiber differ in the speed and extent to which they are digested in the GI tract, and in the process of fermentation. There may be both good and bad aspects to fermentation, but there are certainly metabolic products produced by fermentation which contribute to colonic health. The solubility and fermentation of a particular fiber affects how it is handled in the GI tract.
The effect of identical fibers varies from person to person. Individual response may vary and we encourage individuals try different types of fiber.
IBS Symptoms Fiber Treatment
Lower abdominal pain Methylcellulose/Psyllium
Upper abdominal pain Oatmeal/Oat bran/Psyllium
Constipation Methylcellulose/Psyllium
Incomplete evacuation Methylcellulose/Psyllium
Diarrhea Psyllium/Oligofructose
Excessive gas Methylcellulose/Polycarbophil
Tips for Adding Fiber to Your Diet
Making small, gradual changes can add up to a big difference in the nutritional value of your diet. Experiment with fresh foods and don’t be afraid to try new foods and recipes. Here are a few practical tips for adding fiber to your diet.
Vegetables
•Cook in microwave to save time and nutrients
•Cook only until tender-crisp to retain taste and nutrients
Beans
•Replace the meat in salads and main dishes with presoaked dried beans and peas
•Presoaking reduces the gas-producing potential of beans if you discard the soaking water and cook using fresh water
•Use a slow cooker for bean soups and stews
Fruit
•Snack on fruit anytime, anywhere
•Experiment with unusual fruits such as kiwi, pineapple, and mangos
•Leave peelings on fruit whenever possible
•Use fresh and dried fruit in muffins, pancakes, quick breads, and on top of frozen yogurt
Grains
•Choose whole-grain varieties of breads, muffins, bagels, and English muffins
•Try fresh pasta instead of dried
•Mix barely cooked vegetables with pasta for a quick pasta salad