Living with Irritable Bowel Syndrome (IBS) can be really stressful. The chronic disorder can cause discomfort as well as bouts of constipation and diarrhea.

While there is no definite cure for IBS, the good news is that you can manage the symptoms with the right diet. In this article, we explore foods that soothe Irritable Bowel Syndrome (IBS).

Foods to Embrace

The following foods will provide relief to your digestive system if you incorporate them into your diet:.

1. Probiotics

Probiotics are bacteria that are beneficial to our digestive system. Studies have shown a correlation between IBS and imbalances in gut bacteria. Probiotics help to balance bacteria in the gut which can help improve symptoms of IBS.

Foods like yogurt, kefir, and kombucha contain probiotics that can help restore your gut health.

2. Ginger

Ginger is a natural anti-inflammatory that can help soothe the symptoms of IBS. It has been used for centuries to treat digestive disorders. Ginger can improve gut motility, reduce inflammation, and relieve nausea.

It can be taken in different forms, including tea, supplements, and fresh root.

3. Fennel

Fennel is a herb that is commonly used as a spice in cooking. It contains a compound called anethole that has been shown to reduce inflammation and the severity of IBS symptoms.

Fennel can be consumed as a tea or added to meals for flavor and health benefits.

4. Water

It is important to stay hydrated when living with IBS. Drinking enough water can help soften stools and reduce constipation.

It is recommended to consume at least eight eight-ounce glasses of water per day, although this may vary depending on your lifestyle and climate.

5. Whole Grains

Foods that are high in fibre, such as whole grains, can help regulate bowel movements. Fibre can help improve stool consistency and reduce constipation. Examples of whole grains include brown rice, quinoa, and oats.

It is important to introduce fibre gradually into your diet to avoid exacerbation of symptoms.

6. Bananas

Bananas are a good source of potassium, which can help regulate fluid balance and muscle function. They also contain fibre, which can help regulate bowel movements. Bananas are an easy snack to have on hand and can be added to smoothies or oatmeal.

7. Low FODMAP Foods

The low FODMAP diet involves cutting out certain types of carbohydrates that are poorly absorbed in the small intestine. FODMAPs are fermentable carbohydrates that can contribute to IBS symptoms.

When following a low FODMAP diet, it is important to ensure you still consume all necessary nutrients. This diet involves consulting with a registered dietitian to ensure you are still meeting nutritional requirements.

8. Lean Protein

Protein is an important part of our diet and can help with satiety and energy levels. Lean protein sources such as chicken, turkey, fish, and tofu are easier for the digestive system to break down and less likely to cause IBS symptoms.

9. Peppermint

Peppermint has been shown to be an effective natural remedy for IBS symptoms, particularly abdominal pain and bloating. It can be consumed as a tea, capsule, or oil. It works by relaxing the muscles in the digestive system and reducing inflammation.

10. Vegetables

Vegetables are an important part of any diet, and those with IBS should be no exception. However, some vegetables can trigger IBS symptoms.

Low FODMAP vegetables such as carrots, green beans, and spinach are easier on the digestive system and can be incorporated into meals without causing distress.

Foods to Avoid

The following foods can increase IBS symptoms and should be avoided:.

1. High Fat Foods

Foods that are high in fat can be difficult for the digestive system to break down and can increase symptoms of IBS. These foods include fried food, heavy sauces, and creamy desserts.

2. Spicy Foods

Spicy foods can irritate the lining of the digestive system and increase abdominal pain and discomfort in those with IBS.

3. Processed Foods

Processed foods are often high in preservatives, unhealthy fats, and sugars which can be difficult for the digestive system to break down and trigger IBS symptoms. Foods like chips, pastries, and fast food should be avoided.

4. Dairy Products

Dairy products can be difficult for some people to digest, particularly those who are lactose intolerant. Dairy products can increase abdominal discomfort, bloating, and gas in those with IBS.

Conclusion

Living with IBS can be challenging, but it is important to remember that there are ways to manage the symptoms.

By incorporating foods that soothe IBS symptoms into your diet and avoiding trigger foods, you can improve your quality of life and enjoy your food without discomfort.