CURATED BY NUTRITIONISTS AT WWW.BALANCENUTRITION.IN

IBS is a condition where the intestines are irritated, sometimes even inflamed.

Signs & symptoms include cramping, abdominal pain, bloating, gas, diarrhoea or constipation, or both.

Most people with IBS experience worse or more frequent signs & symptoms during periods of increased stress. Stress may aggravate symptoms, but it doesn't cause them.

Most people either suffer from IBS with diarrhoea or with Constipation. In rare cases of IBS, there are both symptoms of diarrhoea and constipation. Some other common symptoms include bloating, abdominal pain, burps, acidity, etc.

MOST COMMON FOOD TRIGGERS INCLUDE:

Constipation

• Loaves of bread & cereals made with refined flour (without the fibre) i.e white flour, degermed cornmeal, white bread, & white rice.?Processed foods such as chips & cookies.
• Coffee, carbonated drinks, & alcohol.
• High-protein diets
• Dairy products [Can differ]

Diarrhoea:

• Too much insoluble fibre.
• Simple sugars.
• Large meals at a time
• Fried & fatty foods.
• Packaged condiments like mayonnaise, ketchup, creamy sauces, etc.
• Dairy products, especially in people who can’t digest the milk sugar lactose, are called lactose intolerance.
• Gluten products.

DIETARY GUIDELINES THAT CAN HELP US PREVENT OR MANAGE IBS:

Fibre:  

• Increasing the fibre intake in the diet per day.
• Foods like cherries, grapes, crunchy bell peppers, beans, whole grains, & nuts have proven to be more helpful.
• Help with digestion, constipation, heart health, & blood sugar levels.

Portion sizes:

• Eat-in frequent intervals
• Divide your meals throughout the day rather than having three major meals.

Fluids:

• Keeping ourselves well hydrated. Drinking a minimum of 12-15 glasses of water per day is essential.
• Include infused waters to increase the water intake.

Probiotics:

• It helps in clearing out the gut which may help if we are facing diarrhoea, irritable bowel syndrome (IBS)
• Probiotics are bacteria which is usually present in yoghurt, curd, kombucha, etc

Eating habits:

• We can eat & drink slowly.
• Avoid talking while eating, avoid sucking any hard candy, & chewing gum to be avoided.

Regulating salt intake:

• Even a little extra salt in our diet can cause bloating.
• Avoid items like packaged & preserved food & salted cereal & nuts.

Nutritional table:

• We must always check food labels to avoid unknowing consumption of too much sodium, simple sugars, & trans fat in a serving.

Food temperature:

• Don't eat foods at opposite temperatures, such as ice-cold water & steaming hot soup, in the same meal.

Lactose intolerance:

• It has also been observed that some people can’t digest lactose.
• Hence lactose-free products such as soy milk, cereal milk or almond milk are alternatives for them.

CERTAIN LIFESTYLE CHANGES WHICH CAN HELP US IN CONTROLLING IBS ARE AS FOLLOWS:

1. Weight loss:

• Especially around our belly can ease the discomfort of heartburn, bloating & subside symptoms of IBS.

2. Exercise:

• Doing some exercises may help with our digestive problems, like bloating constipation & diarrhoea.
• Reduces stress, which can trigger many digestive problems

3. Stress:  

• Can worsen problems like IBS & ulcers.
• Make it a priority to get enough sound sleep, & involve ourselves in meditation or certain physical activities.

4. Bloating:  

• Every individual has aversions to different food items.
• Limit consumption of food items that are difficult to digest & make you feel gassy.

5. Smoking:

• Weakens the valve at the end of the oesophagus which can lead to acid reflux & heartburn. Hence avoid smoking.

6. Alcohol:

• Decreases absorption & movement of carbohydrates which may lead to bloating, gas, & stomach pain.

Never take IBS symptoms lightly, consult a Gastroenterologist, & also a Dietitian to get the right help in the first place.

TWO SUPERFOODS FROM THE BN KITCHEN THAT SHALL HELP YOU IN MANAGING IBS:

Coriander & cardamom drink:

• Coriander has carminative properties thus helping in relieving gas. It is also known to have antispasmodic, stomachic properties, calms intestinal spasms, & also helps settle indigestion.
• Cardamom also stimulates the appetite along with easing gas, nausea, indigestion, & cramping, & protects against food poisoning & gastric distress.
• Coriander & cardamom 
  drink:- Recipe

Fennel magic:

• Fennel stimulates the production of gastric juices & is another great spice having carminative properties.
• It is often used as an after-dinner digestive aid & also has antispasmodic properties.
• Fennel seeds are a very rich source of dietary fibre, so it increases the bulk of the food which eases constipation problems.
• Fennel
  magic:- Recipe