Irritable Bowel Syndrome or IBS may be common and manageable but you need careful planning, self-discipline to avoid it and specifically an IBS diet plan or IBS diet list or IBS diet menu or whatever you call it. There are many different things that may cause IBS. However, it is mostly the result of your eating habits. If you want to stay IBS-free, you need to get to know your own digestive system. You also need to know more about the food items that trigger your IBS. You also need to identify the measures that you need to take when it comes to the food that you eat and your lifestyle in general.
IBS DIET - "You are what you eat"
You are what you eat or you suffer or enjoy depending upon what you eat. What exactly does a healthy diet include? What should you stay away from? While there are some variations from one person to another depending on their tolerance, there are general tips for maintaining a healthy diet. These are very important bits of information as they may save you from the consequences of a poor diet.
High Five for Fiber
Fiber is very popular especially for people who are trying to lose weight. That is because it boosts your metabolism. It also ensures that you have a healthy digestive system. That is exactly what you need to fight IBS. Therefore, high-fiber food items rank high in the list of food items that you need. However, you do not need to go crazy and eat everything with fiber. You still need to take it in moderation. Ideally, the incorporation of high-fiber food items is gradual. This ensures that your body is prepared for the changes that the fiber will bring.
Water is good for your health. Pardon the cliché but no one can deny the benefits of water to your health. Your fiber intake needs the company of water before it works it magic. You need at least 1.5 liters of water per day. You may also have diluted tea or fruit juices from time to time. On the other hand, you need to stay away from drinks with caffeine content such as sodas and coffee. Caffeinated drinks should never be a part of your IBS Diet Plan.
The X and the “Whys”
If you usually suffer from IBS, then there are some foods that you need to cross out even if they are on your list of favorites. On top of the list that you need to cross out from your daily diet is foods with high fat content. You may also need to change how you eat. Why? Because IBS diet prefers little meals and snacks scattered to different parts of the day instead of large meals twice or thrice a day. You should also take your time when you eat. This will help you enjoy your food more, enjoy the company that you have with whomever you share your meals, and help your body digest your food better. You also need to stay away from pasteurized dairy because they are the worst when it comes to IBS.
If you feel bloated, like your stomach is full of gas, then you should turn to windy vegetables. These windy vegetables help you get rid of gas. Some examples of such vegetables are cauliflower, cabbage, legumes, and broccoli. You can think of different ways on how to prepare or cook these veggies. You can even eat them raw.
To identify the food items that cause you to suffer from IBS, you can do the elimination process. Eliminate a certain food group from your diet for a couple of weeks and observe the changes in your digestion. If there are no changes, it means that you can add that food group to your diet again and try to eliminate another set of food group until you find the cause of your IBS.
Lactose Lock Out
Many people are lactose intolerant and they do not even know that they are. If you suffer from IBS, and you do not even know why, then you may need to take out food and drinks with lactose content from your IBS Diet Plan. Lactose mostly comes from dairy such as milk, cheese, and ice cream. Other food items that you need to avoid are gluten, sugar, flour, grains, caffeine, and anything spicy. These may either trigger or aggravate IBS.
IDEAL DIET PLAN
IBS Breaker Breakfast
Break free from IBS with a breakfast consisted of cereals with high fiber content such as untoasted muesli, porridge, or weetbix. Top your cereal with fresh fruits to keep your breakfast exciting both to your eyes and to your taste buds. Pair it with non-fat, low-fat, or skimmed milk. You also have the option to go for hot quinoa with some fresh fruits and an herbal tea for your drink. Add wholemeal bread with olive oil-based spread to your breakfast if you still feel hungry.
For lunch, you can go for wholemeal sandwiches with low-fat cheese such as cottage cheese, fish such as smoked salmon, lean beef, and salads. Olive oil-based spreads are great for your IBS Diet Plan too. Great dessert choices include low-fat or non-fat yogurt topped with fresh fruits. Choose among water, diluted fruit juice, or diluted tea for your drink. You can also opt for green leafy vegetables topped with lean white meat – turkey or chicken, for flavor and added texture. Another option is oatcakes with raw cucumbers, carrots, or celery. You can add smooth peanut butter for an interesting flavor twist.
Go for grilled, lean meat such as chicken flavored with pepper and some lemon juice. To make your lunch more filling, you can add a side dish of salad, wholemeal bread, or boiled baby potatoes. Drink water to meet your daily requirement.
Just like lunch, you need to have a filling dinner. That is why lean, white meat is ideal for these heavy meals. Go for chicken breast or any white fish. Pair it with some carbs. Choose between rice, jacket potato, whole wheat pasta, or some sweet potatoes. Then, gorge on a big serving of your favorite vegetable.
Healthy snack choices include different kinds of fresh fruits, crackers and low-fat cheese, low-fat yogurt, and wholemeal crumpets. You can add honey to your crumpets for flavor. Just like with your lunch, you can choose to have diluted fruit juice, diluted tea, or water for your drink. When you think of snacks, just think of veggies and fruits and you can never go wrong. Popular snacks are bananas, oatcakes, apple, pear, and biscuits.
HEALTH and HEALING
If you are looking not just to avoid or prevent IBS but also for a cure, then these are some of the best food items to add to your IBS Diet Plan:
Bow for Bone Broth
This is perhaps the most loved food item for IBS. This is because it is very tasty, it is packed with the nutrients that you need not just in coping up with IBS but also for other sicknesses, and it hastens your body’s natural healing process. There are different bone broth recipes – beef, fish, chicken, lamb, and many more. Some recipes are even passed from one generation to another. This is because nothing can beat the taste and the healing powers of bone broth. It is the solution to your “leaky gut” and it nourishes your body as it battles food allergies and your food intolerance. Other health benefits include getting rid of cellulite, maintaining your joint health, and it strengthens your immune system to keep you safe from different kinds of diseases.
Never enough water
You can never have too much water. Your body will always want more and that is for your health’s improvement. You need it daily, even if you are healthy and you need it more whenever you suffer from IBS. It does not even matter what IBS type you suffer from, it works like magic every time.
Vegetable Juice Vengeance
Fresh vegetable juice will help you survive the dehydration risk that IBS poses. Veggies supply your body with lost electrolytes so you can stay healthy and nourished despite your frequent toilet visits. That is why you need to add these veggies to your IBS Diet Plan.
Not all fats are bad for your health. There are also those that are classified as healthy fats. All you need to do is to make sure that you eat healthy fats in moderation. Some healthy sources include egg yolks, avocados, coconut oil, salmon, and ghee, among many others.
Just like fats, not all dairy is bad for IBS. You still have some healthy options such as those that have high probiotic content. Some good examples are kefir, yogurt, amasai, and raw, organic dairy products from goats.
Although red meat is a popular, if not the most popular source of protein, there are other sources that are also good for IBS. These sources include different kinds of fish, lean meat, peas, low-fat or non-fat milk, soybeans, nuts, skinned poultry, dried beans, lentils, low-fat or non-fat dairy, and soy milk.
Steamed Veggies Team
Create a dream team of steamed vegetables. Popularly included in steam veggies are spinach, whole peas, lettuce, green beans, celery, cabbage, onions, Brussels sprouts, cauliflower, and broccoli.
Grab fresh and nutritious fruits like bananas, boysenberries, cranberries, oranges, limes, strawberries, blueberries, cantaloupes, grapes, lemons, and kiwis.
The best IBS remedies to include in your IBS Diet Plan are at least:
- 50 billion probiotics daily to replenish the healthy bacteria in your gut
- 2 food items with digestive enzymes to make digestion faster and easier for your body
- 5 grams of L-glutamine powder daily to repair damages in your digestive tract
- Half cup of Aloe Vera juice three times a day to help your digestive system heal
- 1000 mg of fish oil daily to reduce any inflammation in your gastrointestinal tract
- Slippery elm, peppermint oil, ginger, and licorice root to help heal your gastrointestinal tract just like the fish oil
- Staying away from stressful situations and from stressful people
You can divide your IBS Diet Plan in three stages to simplify the whole process and to get positive results.
The first stage will last for two weeks. Your objective for this stage is to heal and repair the damages in your gastrointestinal tract. You will do this through the consumption of food and drinks with alkaline content. For this stage, you will eliminate the first food group from your diet. That food group is grains. Eat all of your meals for the day and snack on nuts, raw veggies, or seeds.
The second stage starts on the third week and ends on the third month. You can reintroduce grains one at a time and observe if it triggers IBS. The reintroduction of previously eliminated foods is the goal of this stage. In this stage, you decide if there is any food that you need to eliminate from your IBS Diet Plan permanently.
This is the stage that will last for a very long time since it is what is popularly known as the maintenance. This aims to help maintain a healthy diet and reintroduce some IBS trigger food items in small amounts. This is to test and eventually to help increase your tolerance for these foods.
Aside from the above-mentioned tips and useful information, you can also take extra measures such as chew your food better and slower, stay away from fizzy drinks, wear comfortable clothing, and stay away from mints and gums. Chewing mints and gums will make you get air into your digestive system and it causes flatulence. Just imagine the discomfort and inconvenience that it will cause.
Choose wisely and stick to your IBS Diet Plan. That is the only way to succeed in your battle against IBS.