IBS flare-ups can be intense.
Planning your diet around these may help you leave symptoms behind.
Soluble, non-fermenting fibers form viscous gels in your digestive tract that aren’t easily broken down.
FreshSplash / Getty Images
That’s desirable because these gels retain their water-holding capacity in the large intestine.
So go slow and check that you’re choosing the right throw in.
Notice the “f” word of FODMAPsfermentable.
That’s a key aspect of foods that exacerbate the gassiness of IBS.
In the end, you should have a customized diet based on your body’s reaction to them.
This can be a long process that leaves you missing out on certain nutrients.
It’s a good idea to involve your healthcare provider and a nutritionist to aid you on your journey.
High-Fiber, High-FODMAP Foods
Certain foods that are high in soluble fiber are also high in FODMAPs.
Along avoiding with high-FODMAP foods, limiting gas-creating and fatty foods can help ease your IBS symptoms.
It is therefore not a good idea to eat an overly restrictive diet regularly.
Many of these foods can be problematic for IBS in multiple ways.
Eat Small Meals
Large meals also strengthen intestinal contractions.
In between meals, try snacking on nuts, seeds, or yogurt.
If you experience cramping that significantly worsens beyond your regular pattern, give your provider a call.
Foods with soluble, non-fermenting fiber and low-FODMAP carbohydrates are preferred.
The best course of action is to test high-FODMAP categories or try anelimination diet for IBS.
Monash University.High and low FODMAP foods: A sample food list from the FODMAP experts.
2021;116(1):17-44. doi:10.14309/ajg.0000000000001036
Oregon State University, Linus Pauling Institute: Micronutrient Information Center.Fiber.
The Oregon Clinic.Low-FODMAP diet.
2017;40(3):607-613. doi:10.3892/ijmm.2017.3072
University of Michigan, Michigan Medicine.High fiber diet.
2020;11:865. doi:10.3389/fpsyt.2020.00865
Monash University.Milk alternatives on a low FODMAP diet.
National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases.Gas in the digestive tract.
2017;23(21):37713783. doi:10.3748/wjg.v23.i21.3771
TeensHealth.Irritable bowel syndrome.
