Eating Your Way Through Irritable Bowel Syndrome

Every person is different, but there are some general guidelines.

Anyone with Irritable Bowel Syndrome (IBS) knows of at least one or two foods that contribute significantly to their symptoms. However, there may be several other unidentified foods that trigger IBS. Unfortunately, there is no one diet that will work for all people with IBS, but there are some guidelines that may help.

Eating several smaller meals during the day, rather than three large ones may help to reduce symptoms. Some people with IBS find that large meals may result in cramping and diarrhea. Additionally, many people find it helpful to keep their meals low in fat, and high in carbohydrates such as whole-grain breads, pasta, rice, fruits, vegetables, and cereals.


A low fat, high protein diet may also help with pain experienced after eating. Common Trigger Foods

* Alcohol
* Artificial sweeteners
* Artificial fat (Olestra)
* Carbonated beverages
* Coconut milk
* Coffee (even decaffeinated)
* Dairy
* Egg yolks
* Fried Foods
* Oils
* Poultry skin and dark meat
* Red meat
* Shortening
* Solid Chocolate

Soluble fiber has several benefits that may also reduce symptoms of irritable bowel syndrome. Fiber may help prevent spasms because it keeps the colon somewhat distended. It absorbs water, which helps to keep stools from being too hard and therefore difficult to pass. Doctors usually recommend that enough fiber is eaten to insure that stools are soft and passed painlessly and easily. Initially switching to a high fiber diet may increase gas and bloating, but these symptoms should decrease as the body becomes adjusted, which can take a few weeks.
Foods That May Cause Gas

* Bananas
* Beans
* Broccoli
* Brussels sprouts
* Cabbage
* Cauliflower
* Garlic
* Leeks
* Nuts
* Onions
* Raisins

It has been suggested that some people with IBS have food sensitivities. Food sensitivity is different than a true food allergy, so it may not be detected in allergy tests. Some of the more common offenders have been identified as:

* Sorbitol (a sugar substitute)
* Fructose (found in fruit juice and dried fruit)
* Lactose (found in milk)
* Wheat bran

Lactose intolerance is a common condition that is the result of the body's inability to digest lactose, or milk sugar. Symptoms include gas, bloating, and sometimes-even pain. If lactose intolerance is suspected, avoidance of milk and milk products (cheese, ice cream, and butter) should reduce symptoms. When milk products are reduced, care must be taken that enough calcium is added to the diet through either foods high in calcium, or a calcium supplement.

Lactobacillus acidophilus, the so-called "friendly bacteria" may be helpful in digestion. Acidophilus helps maintain the 'good' bacteria in the gut. It is readily found in yogurt that contains live cultures. Yogurt contains calcium, and is by and large better tolerated than other milk products due to the active cultures.

A food diary may help with identifying the offending foods. Any food sensitivity should be investigated with the help of a nutritionist or a doctor. Sensitivities may be overlooked without the help of a trained professional.

Discovering what foods will help your IBS can be a challenge. At times it will be difficult to follow a strict diet, especially if other people are not sensitive to your needs (you know them - they tell you "it's all in your head"). It may be hard for you and the people around you to accept, but it may be even worse to deal with an IBS attack caused by trigger foods or heavy meals.
Sources of Soluble Fiber

* Barley
* Brown rice
* Currants
* Dried beans
* Figs
* French bread
* Fresh peas
* Methylcellulose (Citrucel)
* Oat Bran
* Oatmeal
* Pasta
* Prunes
* Psyllium husks (Metamucil)
* Raisins
* Rice
* Sourdough bread
* Soy

From Amber J. Tresca,
Your Guide to Inflammatory Bowel Disease.