IBS – Food to eat and avoid

IBS – Food to eat and avoid

IBS or Irritable Bowel Syndrome is a gastrointestinal disorder that results in diarrhea, bloating, and cramps. Although the condition has no definite cause, the diet followed can lead to a difference in the degree of risk of developing it. It is a common disorder that affects one out of every ten people in the country, and it can affect the quality of life significantly.

Diet is one of the ways to manage the symptoms of this condition, and the most helpful method is to avoid the foods that increase the risk of the flare-up of the symptoms.

The FODMAP Diet
FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides, And Polyol. Research shows that these are prevalent in the common diet, but they are not absorbed easily by the small intestine. They lead to gas and retention of fluid in the bowel. This further results in bloating, pain, and diarrhea.

The FODMAP diet recommends avoiding the foods that trigger the symptoms. Studies have shown that more than 70% of those who followed this diet found it helpful in managing the symptoms of IBS. Here are the lists of foods to eat and avoid for those who are affected by IBS.

Foods to avoid or eat moderately for IBS
The following foods must be avoided as they can irritate the bowel and trigger the symptoms of IBS:

  • Lactose in the form of cow’s milk, custard, ice cream, yogurt, and such
  • Vegetables like cauliflower, mushrooms, snow peas, Brussels sprouts, beetroot, and onions
  • Grains like wheat and rye
  • Fruits like cherries, apples, blackberries, peaches, and watermelons
  • Soy products, lentils, and chickpeas
  • Sweeteners in sugar-free gum and mint, and cough drops and medicines
  • Fried foods or those with high-fat content
  • Beverages like coffee and any others that are high in caffeine
  • Chocolate and cocoa products

In practice, it may not always be possible to avoid these foods completely, but they should be eaten in moderation to avoid a flare-up of the symptoms of IBS.

Foods to eat for IBS
The following foods are safe to be consumed by people who have IBS as they do not trigger the symptoms:

  • Vegetables like carrots, chives, eggplant, ginger, lettuce, potatoes, and bean sprouts, squash, yam, water chestnuts, and zucchini.
  • Lactose-free dairy products can be consumed, along with feta and brie cheeses.
  • Grains like oat bran, rice bran, oat, and gluten-free pasta like quinoa, corn flour, and rice.
  • Fruits like bananas, avocado, kiwi, grapes, papaya, lemon, oranges, strawberries, and blueberries.
  • Greens like baby spinach, collard greens, lettuce, and kale can be safely eaten if they are cooked. Else, they can be eaten as a salad or in the form of a juice.
  • Nuts like almonds, cashews, walnuts, peanuts, macadamia, and pine nuts can be consumed (in moderation) as they are sources of omega-3 fatty acids.
  • Meat like beef, chicken, pork, and fish, eggs, and tofu can be safely consumed.