IBS or Irritable Bowel Syndrome concerns most people although not everyone is aware of it. This is because there are certain food items that actually part of IBS Trigger foods. This bowel condition refers to bowel movement irregularity which is usually paired with pain or discomfort in your belly. In addition, you will also notice irregularity in the color and consistency of your stool. Unlike in ordinary days, your stool may be too thin, too hard, more like liquid, or too soft. Some may describe this condition as diarrhea or constipation.
TELL-TALE SIGNS - "IBS Symptoms"
IBS Trigger foods are most likely to cause the following symptoms:
Abdominal pain especially in the stomach area
Stomach cramps which usually signals that you need to use the toilet
Bloated feeling in the stomach area
Frequent need to use the toilet
Irregular bowel movement which means that you suffer from either diarrhea or constipation
Discomfort and feeling that there’s more to come even right after leaving the toilet
Weakness and feeling tired even when you did not do anything
Feeling pains during sexual intercourse
Bladder issues like frequent urination
TELL TERRIBLE THREE - "Types of IBS"
IBS is a general condition which is classified into three types – Constipation, Diarrhea, and Alternating Constipation and Diarrhea.
Crazy Constipation. Constipation will definitely drive you crazy in two ways – first, your bowel movement is not as frequent as it usually is and second, you will have a hard time every time you use the toilet because although your stool becomes smaller, it also hardens. After each toilet visit, you feel a sense of dissatisfaction. Severe constipation also involves stomach ache and even throwing up.
Deadly Diarrhea. Severe diarrhea can be deadly especially if you do not pay special care and attention to it. It is the opposite of constipation because with diarrhea, your bowel movement is more frequent than the usual. Also, the texture and consistency of your stool becomes softer and even watery. Some medical conditions may cause this as a symptom but it often occurs with consumption of contaminated food or water and foods that trigger diarrhea.
Two to Tango – Alternating Constipation and Diarrhea. Just imagine combining the effects of constipation and diarrhea. In this case, you may need professional care. This is also said to be a symptom of a more serious health condition aside from being caused by IBS trigger foods.
IBS TRIGGER FOODS Types No. 1
Soluble Fiber - Solves Diarrhea Symptoms
Fiber is good. However, when it comes to diarrhea, not all fiber can stop the symptoms. It combines the water inside your digestive tract and forms globs of gels instead. As a result, this slows your bowel movement down.
Good Soluble fiber sources include the following:
Legumes Love. Some examples are beans, peanuts, lentils, and peas.
Fruit Fun. Choose fruits with more soluble fiber such as grapefruit, oranges, apricots, and mangoes.
Fantastic Flaxseed. It is also a great source of Omega-3 fatty acids so it’s good for your heart.
Good Grains. Go for oatmeal, barley, and oat bran.
Believe in veggies. Veggies that are especially good sources of soluble fiber are Brussels sprouts, turnips, asparagus, and sweet potatoes.
There are different ways on how to prevent diarrhea and these mostly include consuming clean, uncontaminated food and water. You also stay away from IBS trigger foods such as alcoholic drinks, drinks with high caffeine content such as sodas, coffee, tea, and chocolate drinks, beans, apples, broccoli, spicy dishes, and food with high acid content like citrus fruits.
IBS TRIGGER FOODS Types No. 2
Insoluble Fiber - Constipation Solution
Insoluble fiber does the opposite of what soluble fiber do. It works exactly like a laxative. It takes the water in your digestive system and pulls it towards your colon so you can have softer stool and save you from the pain and discomfort of constipation. In addition, it neutralizes the acidity in your intestines.
Here are some good insoluble fiber sources:
Precious Plants. Different kinds of fruits and veggies are great sources of insoluble fiber such as cabbage, onions, lettuce, and bell peppers. Even the skin of some fruits and veggies are good insoluble fiber sources too. These include the skin of cucumber, pea, and grapes.
Great Grains. Grains that can give you insoluble fiber include whole-wheat flour, wheat bran, and wheat grains.
More Sources. Other food items rich in insoluble fiber are popcorn sans the butter and dried fruits.
Healthy dietary choices can help you avoid constipation. You can opt for healthier snacks such as pears, apples, dates, and sweet potatoes instead of junk food.
IBS TRIGGER FOODS - ibs foods to avoids list
Stay healthy and keep your digestion in best condition
There are specific food items that you need to avoid to prevent diarrhea, constipation, and alternating diarrhea and constipation.
Dairy is one of the IBS trigger foods that you need to avoid if you want to prevent or if you have diarrhea. A good example is milk. It can worsen your diarrhea because it contains fats. It is even worse if you are lactose-intolerant. If you really want to drink milk, then you should go for low-fat milk or fat-free milk. You can still enjoy yogurt but it is best to go for soy products such as soy cheese and soymilk instead of the regular ones.
Fried food may taste great but you might want to lie low on the French fries as it may cause you to feel bloated or experience stomach cramps. Fried dishes and snacks are IBS trigger foods that can cause either constipation or diarrhea. Stay away from fries, burgers, hotdogs, onion rings, dried bananas, chips, pizza, corndogs, fried chicken, and any other fried food items. It is better to go for baked or poached food instead of fried ones.
Cut out Caffeine
Caffeinated drinks are major no-no’s for people with IBS. Different kinds of caffeinated drinks such as coffee, energy drinks, sodas, teas, chocolate, and others are IBS trigger foods and cause diarrhea. For healthier energizing option, you can go for a healthy mini-snack or go out for a walk instead. Aside from avoiding diarrhea, it will also result to other health benefits. You can also opt for decaffeinated tea, decaffeinated coffee, herbal teas, or ginger drinks.
Processed foods are also IBS trigger foods. Usually, people opt for it because it is usually more affordable and definitely more convenient to prepare. You usually just have to reheat it and get an instant meal. However, frozen meals, chips, and other processed food items have high fat contents and that will cause diarrhea.
Alcoholic drinks also rank high in the list of IBS trigger foods. Avoiding alcoholic drinks may be very challenging especially for people who like to go out and have a drink with your friends or your co-workers. Alcoholic drinks cause diarrhea as well as other digestive issues including indigestion. You can still enjoy going out and having a great night life with other drinks such as fruit juices like cranberry, grapefruit, grapes, banana, lemon, pineapple, and more. You can also opt for vegetable juices such as carrot, chive, cucumber, parsley, spinach, tomato, yam, taro, eggplant, celery, broccoli, ginger, pumpkin, zucchini, turnip, squash, and many others.
LOW FODMAP DIET - IBS diet cheat sheet
Years of rigorous professional study resulted to the birth of the FODMAP diet. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharaides, and Polyols. More FODMAP means will cause IBS while food items with low FODMAP are good for your digestive system.
Food and drinks to avoid include:
Some veggies and legumes including garlic, onion, asparagus, baked beans, cauliflower, kidney beans, mixed vegetables, mushrooms, pickled vegetables, soy beans, scallions, taro, artichoke, beetroot, cassava, lima beans, peas, red kidney beans, split peas, and shallots
Fruits with high fructose content such as apples, avocado, cherries, dates, figs, apricots, grapefruits, blackberries, unripe guava, mango, peaches, lychee, pears, fried pineapples, pomegranate, plums, prunes, watermelon, and raisins
Meat should be avoided especially processed meat, sausages, and chorizo.
Cereals and other food items such as biscuits, bread crumbs, wheat-based cereal bars, more than one slice of wheat bread, cakes, croissants, egg noodles, pastries, muffins, pasta, wheat bran, wheat flour, wheat rolls, wheat cereals, wheat noodles, wheatgerm, barley, different kinds of bread, cashews, granola bars, pistachios, rye, and semolina.
Condiments that are IBS trigger foods include caviar dip, fruit bar, hummus, gravy with onions, honey, mixed berries jam, pesto sauce, vegetable pickle or vegetable relish, and different kinds of sweeteners.
FOODS TO AVOID
You also need to stay away from prebiotic food items such as snack bars and yogurts with FOS, Oligofructose, or Inulin content.
Avoid consuming drinks like more than a bottle of beer, coconut water, any drink with apple content, more than 100ml of orange juice, pear juice, mango juice, rum, soy milk, sodas, energy or sports drinks, different kinds of tea such as chai tea and chamomile tea, wine, and whey protein.
Dairy don’ts are buttermilk, different kinds of cheese, cream, gelato, custard, ice cream, different kinds of milk, yogurt, and sour cream.
It is better to opt for the following food items:
Veggies and legumes like alfalfa, bean sprouts, broccoli, Brussels sprouts, red and common cabbage, carrots, celery, chick peas, chives, chilli, small amounts of corn, cucumber, green beans, eggplant, green pepper, green bell pepper, ginger, lentils, different kinds of lettuce, marrow, olives, okra, peas, parsnip, potato, radish, pumpkin, red peppers, seaweeds, scallions, baby spinach, squash, sweet potato, sun-dried tomatoes, tomato, water chestnuts, turnip, zucchini, and yam.
FOODS TO EAT
Eat more fruits such as bananas, blueberries, cantaloupes, dragon fruit, cranberry, grapes, ripe guava, kiwi, honeydew melons, lemons, mandarins, passion fruits, limes, oranges, pineapples, papaya, peeled plantains, strawberries, raspberries, and tamarind.
Meat such as beef, lamb, chicken, pork, turkey, and cold cuts like ham are also good.
Seafood including different kinds of fish like cod, salmon, tuna, and trout are great for IBS. You can also have crabs, mussels, prawns, lobsters, oysters, and shrimps.
To fill your tummy, you can go for cereals and other food items that are not IBS trigger foods such as wheat-free, gluten-free bread and pasta, almonds, shortbread and savoury biscuits, Brazil nuts, whole grain rice or brown rice, plain potato chips, chestnuts, cornflakes, any part of coconut, plain crackers, corn tortillas, hazelnuts, mixed nuts, macadamia nuts, oats, peanuts, pecans, popcorn, porridge, pretzels, rice krispies, poppy seeds, sesame seeds, pumpkin seeds, squash seeds, and walnuts.
IBS safe condiments are barbecue sauce, dark, milk, and white chocolate, chutney, strawberry jam, strawberry jelly, fish sauce, ketchup, marmalade, maple syrup, mayonnaise, mustard, miso paste, oyster sauce, peanut butter, pesto sauce, shrimp paste, peanut butter, soy sauce, sweet and sour sauce, tomato sauce, tamarind paste, apple, rice wine, and balsamic vinegar, Worcestershire sauce, and wasabi.
Drinks that you can enjoy are decaffeinated coffee, lactose-free milk, lemonade, protein powders like egg protein, rice protein, pea protein, and whey protein, soya milk, different kinds of tea, and water.
You can still have dairy products like butter, specific kinds of cheese like brie, cheddar, cottage, mozzarella, and parmesan, eggs, specific kinds of milk like almond, rice, and oat, margarine, sorbet, Swiss cheese, tofu, lactose-free, Greek, or goat yoghurt, and whipped cream.
When cooking, you can use ingredients like different herbs such as basil, coriander, cilantro, curry leaves, lemon grass, oregano, parsley, rosemary, mint, pandan, and thyme. You can also include a wide variety of spices like all spice, black pepper, chilli powder, cinnamon, cumin, cloves, curry powder, mustard seeds, paprika, star anise, nutmeg, saffron, and turmeric. Good oils include avocado oil, coconut oil, peanut oil, sesame oil, vegetable oil, canola oil, olive oil, and sunflower oil. It is fine to use baking powder, cacao powder, cream, baking soda, cocoa powder, gelatine, icing sugar, salt, and lard.
FODMAP is devised to guide you so you can prevent all kinds of IBS. The given recommendations give you endless possibilities of snacks, drinks, and meals. It shows that even though you have IBS, you can still explore and enjoy different kinds of food so long as you avoid IBS trigger foods.