Irritable bowel syndrome (IBS) is a condition in which the stomach cramps and there is a frequent feeling of a need to use the bathroom. It is greatly influenced by the behavior of the digestive system. A person can know that they are suffering from IBS if they often experience bloating, flatulence, abdomen pain, and diarrhea, constipation, or both. Most often, it can be managed with simple lifestyle changes, but the triggers should be avoided.
Diet and stress are the most common triggers of IBS, and the following tips can help manage the symptoms of the condition.
1. Diet
The food consumed plays a huge role in managing or worsening IBS. Some foods increase flatulence, heaviness, and are tough to digest, so they should be avoided completely. Here are some diet tips for IBS
2. Foods to avoid
- Many doctors recommend avoiding fatty and fried foods as they irritate the system.
- People with IBS should not have too much refined flour like white bread, pasta, and pizza as they are tough to digest.
- One of the most important diet tips for IBS is to avoid milk and other dairy products as they can cause gas and bloating in people with lactose intolerance.
- Soft drinks and commercially prepared sweets like chocolates and cakes should also be avoided as they cause bloating and upset the digestive system.
- Caffeine is a big no as it can increase the chances of diarrhea, so coffee, tea, and cold drinks are best left out of the diet.
3. Food to eat
IBS patients should try these foods and diet tips for the condition:
- Eat more whole foods like fresh vegetables that aid in digestion. Greens like spinach are welcome, but certain vegetables like broccoli and cabbage cause gas, so they should be avoided.
- Fruits should be consumed regularly, but ensure that they do not increase flatulence, so eat bananas, papayas, and others.
- Whole-grain bread and cereal are great as they are fibrous and aid digestion.
- Fatty fish like salmon and herring are excellent sources of protein without the calories of meat.
4. Stress
Stress also plays a crucial role in aggravating IBS, and most people with IBS suffer from anxiety. Although psychological problems do not cause IBS, people with IBS might be more susceptible to emotional turmoil. It has been observed that stress and anxiety make the mind aware of the spasms in the colon, and it has also been observed that people under stress have stomach aches or spasms, cramps, and pain, which are all signs of IBS. The best way to deal with this is to get enough sleep, ensure regular exercise, and also take up meditation and perform simple breathing exercises to relieve the body of any stress.