Irritable Bowel Syndrome: Irritable Bowel Syndrome
Irritable bowel syndrome (IBS), also called irritable bowel syndrome, is a digestive disorder characterized by abdominal pain and discomfort.
The Irritable Bowel Diet aims to reduce overstimulation and hypertonicity in the gut, which are very irritating on a daily basis. Restores intestinal balance by identifying the foods responsible for digestive discomfort and thus increasing tolerance to certain foods.
By avoiding foods that irritate the intestines and incorporating the right foods, this diet helps relieve symptoms such as gas, bloating, and abdominal pain.
The five main points of the Irritable Bowel Syndrome diet:
Choose your fiber sources wisely;
Drink plenty of water.
limiting fermented foods that are irritating to the intestines;
check for lactose and fructose tolerance;
Portioned meals.
Irritable Bowel Syndrome: What to eat?
If you have Irritable Bowel Syndrome, the following dietary recommendations are aimed at avoiding annoying swelling on a daily basis. For best results, this diet should be followed over a short period of about one month and supplemented with a period of gradual reintegration of foods set aside.
In the case of IBS, an adapted food is rich in fiber that is not aggressive for the digestive system. It is also advised to take some lifestyle and diet related measures to facilitate bowel functioning and reduce digestive discomfort.
Soluble Fiber Boost
Lack of dietary fiber is prevalent in the modern diet. However, consuming soluble fiber is essential for relief for people with irritable bowel syndrome.
Soluble fiber turns into a gel during digestion, which makes it especially gentle on the intestines. They ensure the normal motility of the digestive system without excessive stimulation of transit.
In addition, it is converted into short-chain fatty acids that stimulate the reabsorption of water and sodium in the colon, avoiding loose stools. It is therefore very important to take it with every meal in addition to adequate hydration.
Some foods that are sources of soluble fiber:
Bran and oatmeal.
barley ;
black wheat;
peeled apple
Potatoes without peel.
Eat cooked vegetables
Raw vegetables generally irritate the intestines. Therefore it is recommended to eat vegetables that are less irritating and cook:
carrot;
pumpkin;
zucchini ;
Potato.
Due to its low insoluble fiber content, this vegetable is relatively gentle on the gut.
In terms of fruit, apples are interesting because they contain pectin (a soluble fiber) but they must be eaten peeled. Other insoluble fibers are concentrated in her skin.
Incorporate psyllium
Psylium helps increase your soluble fiber intake. If the previous recommendations were not enough to relieve symptoms, it is possible to introduce psyllium into the diet.
The intake of psyllium should be accompanied by water. In case of diarrhea, the amount of water added should be slightly reduced. It is recommended to start with 1 tablespoon and gradually increase to 2 tablespoons if well tolerated.
Other foods recommended for IBS:
soy products (milk, cream, yogurt);
rice, millet and quinoa;
Red fruit and passion fruit according to tolerance
an egg ;
tofu;
Peanut and almond butter.
Sweet herbal tea (chamomile, ginger, mint, fennel).
Irritable Bowel Syndrome: Our other advice in case of Irritable Bowel Syndrome
Drink a lot of water
It is recommended to drink 1.5 to 2 liters of water every day, especially in the case of Irritable Bowel Syndrome. You should drink throughout the day, avoid ice water and drink no more than one glass at a time. This avoids very painful flatulence in people with irritable bowel syndrome.
portioned meals
Eating regularly helps to avoid the cravings that often lead to eating anything too quickly and in too large quantities.
In the case of irritable bowel syndrome, it is recommended to eat 3 main meals and 1 or 2 snacks.
Splitting meals also helps avoid overloading the digestive system. Remember that flatulence is very bad in the case of IBS.
Irritable Bowel Syndrome: Are there forbidden foods?
If you suffer from IBS, you should avoid certain foods. It is recommended not to eat foods that can make bowel work difficult. So, here are some tips.
Reduce insoluble fiber
Increasing the intake of insoluble fiber has long been recommended for people with irritable bowel syndrome.
However, studies have since shown that they tend to make symptoms worse. Insoluble fiber causes irritation and increases diarrhea. Especially from whole wheat. Whole wheat will only be reintroduced in small doses after one month, and moderate long-term consumption is generally well tolerated.
Kamut, despite its insoluble fiber content, is much better tolerated than wheat. An interesting alternative can be products based on Kamut: bread, flour, pastries, etc.
Food sources of insoluble fiber to limit:
whole wheat, wheat bran and wheat products;
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Peas, cabbage and broccoli.
Dry fruits ;
Linum seed.
reduce fat
Fats require a lot of digestion, they stimulate the "colicky" reaction of the intestines. Since bowel movements are painful for people with irritable bowel syndrome, it is best to reduce fat intake.
For example, it is recommended to prefer lean cuts of meat and lean fish and to avoid fried foods, breadcrumbs, and dishes rich in sauce or cream.
Likewise, it is best to avoid pastries, pastries and other greasy biscuits. We will prefer bran-based cakes and use vegetable oil in small doses.
Avoid fermented foods
Certain foods rich in carbohydrates such as polysaccharides and oligosaccharides promote IBS symptoms.
This is because carbohydrates resulting from their digestion are fermented, which are neither absorbed nor broken down. In people with IBS, the feeling of flatulence due to fermentation is much stronger. This extreme sensitivity makes digestion painful.
Therefore, it is recommended to avoid foods from the cabbage family or legumes that ferment a lot. However, it is important to gradually reintroduce them after one month due to their many health properties.
Tofu and soy products are generally well tolerated, even though they are made from legumes.
Watch out for foods that irritate the intestines
Certain raw, acidic, or spicy foods can irritate the intestines, especially if eaten on an empty stomach.
Speaking of raw vegetables, although they do not cause irritable bowel syndrome, they can trigger seizures. Therefore, it is necessary to eat salads and raw vegetables as part of a complete meal and in moderate quantities. The addition of starch to them often increases endurance.
Annoying foods to avoid:
raw vegetables
nuts and seeds;
sour fruits
Coffee, tea and alcohol.
citrus juice
spices.
Beware of lactose and fructose
It appears that a certain percentage of people with IBS also have an intolerance to fructose, sorbitol, lactose, and fructans.
It is recommended to test intolerance to these substances in the case of IBS. These tests are easily accessible and measure the amount of hydrogen released after eating 50 grams of lactose.
For people with irritable bowel syndrome, a dose of 12 grams of lactose per day is generally well tolerated. If you think you are lactose intolerant, talk to your doctor or get tested before any exclusions occur.
It is also considered that one third of people with IBS are intolerant to fructose. In this case, it is necessary to consult a dietitian to find out in detail the appropriate diet.
Some foods to avoid in case of lactose and fructose intolerance:
milk products (yogurt, cream, butter, cheese);
Fruits rich in fructose: apples, pears, melons, mangoes, grapes, cherries, etc. ;
Dry fruits ;
Coconut ;
Concentrated fruit juice.
Corn syrup.
Strategic Impact Inquiry: Other not recommended foods:
cereals such as cornflakes;
bread made from cereals;
an onion ;
Cucumber ;
cold meats;
black chocolate;
Soft drinks.
Strategic Impact Inquiry: General Table of Dietary Recommendations
Practical tips to avoid gastroenteritis
Take the time to chew your food well: this facilitates digestion in the intestines.
Eat in a calm environment, without being stressed. The gut is our second brain: stress can make digestion very difficult.
Avoid frozen foods that cause cramps and cramps.
Avoid anything that can cause gas: drinking with a straw, eating quickly, chewing gum, drinking carbonated drinks, etc.;
drink plenty of water throughout the day: between 1.5 and 2 liters;
Use non-stick pans and preferably steam cooking to avoid adding fat;
Add oat bran to your meals (compotes, soups, salads, yogurt) to increase your soluble fiber intake.
Going Ahead: FODMAPs
In recent years, the FODMAP diet, developed by Australian dietitian Sue Shepherd, appears to be yielding significant and positive results as evidenced by clinical studies.
In fact, this diet will provide relief from irritable bowel syndrome in about 75% of cases. The goal of the FODMAP diet is to limit fermentable sugars. When fermented by bacteria in the colon, these sugars cause unpleasant symptoms very characteristic of irritable bowel syndrome: bloating, gas, abdominal pain, etc.
What does FODMAP mean?
F = fermentable (quickly fermented by bacteria in the colon)
O = oligosaccharides (fructan and GOS)
D = sugars
M = monosaccharides
a = f (f)
P = polyols (sorbitol, mannitol, xylitol and maltitol)
Find all the details about the FODMAP diet in the Low FODMAP diet sheet
favorite foods
Bread, flour and oat bran cereals
Bread, flour, cream and barley grains
kamut _
millet _
quinoa _
black wheat _
Cooked vegetables
Vegetables rich in soluble fiber: carrots, zucchini, zucchini, beets, spinach, peppers, celery, lettuce, potatoes, sweet potatoes, green beans, etc.
red fruits
Citrus fruits according to tolerance
the banana _
passion fruit
nectarine _
Lean meat
skinless poultry
white fish
sea food _
egg _
Tofu and soy protein
Oilseed mash (almond, sesame, peanut)
Low lactose milk
hard cheese
Soy, rice, almond or coconut milk
soy yogurt
Vegetarian cheese
herbs _
Sweet herbal tea: mint, fennel, chamomile and ginger
Water _
whole wheat
Bran, embryo and wheat grains
Whole wheat and flour pasta
cereal bread
bulgur_
spell _
raw vegetables
Raw vegetable salads
Cabbage family of vegetables: cauliflower, broccoli, Chinese cabbage, turnip, onions, etc.
Vegetables rich in insoluble fiber: peas, corn, cucumber, radish, etc.
Fruits rich in fructose in case of intolerance: melon, pear, guava, grapes, cherries, lychees, mangoes, etc.
dried fruit
Concentrated fruit juice
Corn syrup, fructose and glucose
honey_
Sweet and savory sauces
fatty meat
Meat with sauce
Smoked meat and fish
Bread and fried foods
appetizer _
poultry with skin
legumes_
Cow and goat milk (as tolerated)
Condensed milk and powder
Milk drinks (coffee and chocolate)
Classic Milk Yogurt
ice cream
Cream and cream sauce
soft cheese
pepper_
Hot spices: chili, pepper, curry, mustard, cumin, etc.
Alcohol _
coffee and tea
Soft drinks and soda
·
morning
Halifax breakfast (bread, peanut butter, banana, cereal, milk)
midday
Fried spinach escalope, 2 slices of bread (rye), orange slices
Snack
Yogurt
evening
Maple chicken and sweet potatoes, roasted peppers, steamed quinoa and crème caramel
