Irritable bowel syndrome (IBS) affects millions of people worldwide, with two-thirds of sufferers being female. Despite its prevalence, the root cause remains unknown. However, certain dietary adjustments and nutritional supplements can significantly help in preventing and reducing IBS symptoms.
Dietary Considerations for IBS
Diet has a prominent impact on people suffering from IBS, as certain food items that are considered healthy for many can actually aggravate IBS symptoms. It’s important to be aware of the foods to avoid and the ones to consume more of.
Foods to Avoid
IBS sufferers should generally avoid foods that are fatty, greasy, and high in caffeine, alcohol, sugar, and dairy, as these items can cause constipation. Additionally, foods that cause excessive gas and bloating, such as beans, cabbage, cauliflower, broccoli, raw fruit, and carbonated drinks like soda and sparkling water, should be reduced or avoided.
Gluten is also a common irritant for people with IBS, as it can cause diarrhea. Hence, steering clear of products made with wheat, rye, and barley (including bread and crackers) can be beneficial. However, fiber is still recommended but should be consumed cautiously.
Certain medications, such as NSAIDs, can also affect the gastrointestinal tract, as can chocolate and artificial sweeteners.
Foods to Consume More
IBS sufferers should consume plenty of water, alkaline foods (like green leafy vegetables), and fiber. These foods are nutritious, do not foster an acidic environment in the body, and help maintain normal bowel elimination.
While fiber helps reduce constipation by creating stools, too much of it can cause cramping and gas. There isn’t a specific recommended measure of fiber for IBS, so it’s essential to experiment. It’s better to get fiber from non-bread foods, such as vegetables, beans, and grains, rather than gluten-rich products. Fiber supplementation from psyllium (Metamucil) and methylcellulose (Citrucel) is another good option.
Supplementation
Supplements can be helpful for IBS, including probiotics, peppermint oil, and Iberogast.
Probiotics, the live bacteria found in fermented foods like kimchi, sauerkraut, tempeh, miso, yogurt, kefir, and kombucha, are known to be great for gut health. A probiotic supplement can also be taken if the above foods aren’t to your liking. Just make sure to do some research before choosing a brand.
Peppermint oil has positive effects on IBS because of its antispasmodic properties. Based on a study analyzing 16 clinical trials, taking 180-200 mg of enteric-coated peppermint oil for six weeks improved the quality of life for IBS patients with recurrent abdominal pain.
Iberogast, a formula containing nine plant extracts, has been found helpful for pain symptoms associated with IBS. Like peppermint, Iberogast also has antispasmodic properties.
Additional Tips
To prevent, reduce or manage the symptoms of IBS, the focus should be on reducing inflammation, constipation, and pain. Drinking an adequate amount of water, consuming alkaline foods, and taking supplements could provide relief.
If constipation persists, saline enemas (like Fleet) and osmotic laxatives (such as milk of magnesia or polyethylene glycol) could be used in moderation.
To keep bowel movements regular, eat at regular meal times and avoid skipping meals. Those struggling with persistent diarrhea can also try having smaller, more frequent meals. Exercise is another beneficial activity for IBS sufferers, as it reduces inflammation, stress, depression, and stimulates intestinal contractions.
