Diet for IBS

Got IBS-C? Try These Irritable Bowel Diet Tips

Hello, Chris here.  I hope you’re having a pleasant day.

Yesterday I came across what I thought were some useful tips for those of you with IBS-C.  And though she primarily has symptoms from IBS-D, my mom will occasionally have similar symptoms with constipation.  She found these tips to be quite helpful.

IBS DIET for IBS-C

This IBS diet information originally came from research done by the University of Pittsburgh Medical Center.  According to their studies a high fiber low fat diet can help control the symptoms.  You should try to eat 20 to 35 grams of fiber each day. If you’re not sure you can use food labels to tell how many grams of fiber are in the foods you eat.

Here are some important points to consider:

• The foods that have the most fiber are grains (especially bran), whole-grain breadsand cereals, fruits, and vegetables.

• Foods high in soluble fibers (like oats, peas,and beans) have been shown to ease both constipation and diarrhea.

• Read food labels. Look for breads and cereals that list whole-grain or whole-wheat first.

• Put more fiber in meat dishes by adding pinto beans, kidney beans, black-eyed peas,bran, or oatmeal. Look for cooked and ready-to-eat cereals with at least 5 grams of fiber per serving

• Drink plenty of fluids — at least 8 cups perday. Water is best, but fruit juice and decaf drinks also are fine.

• Add more fiber to your diet a little at atime. Too much fiber added quickly may cause gas, cramping, bloating, or diarrhea.  Be sure to increase your fluid intake at the same time.

• Pay attention to when your symptoms occur.  If you can relate these times with certain foods, avoid those foods. Keeping a food diary is sometimes helpful.

• Eat smaller, more frequent meals — for instance 4 or 5 small meals instead of3 large meals.

• A multi-vitamin and mineral supplementwith 100 percent of the U.S. recommended daily intake (RDI) may be helpful.

The following fresh fruits and vegetables can help increase the fiber in your diet.

• apples
• pears
• bananas
• potatoes
• blueberries
• prunes
• broccoli
• raisins
• brussels sprouts
• spinach
• cantaloupe
• strawberries
• carrots
• sweet potatoes
• figs
• tomatoes
• oranges
• zucchini
• peaches

You can also try these whole-grain breads, pastas, and cereals:

• oat bran
• barley
• oatmeal
• Bran Flakes
• pumpernickel bread
• brown rice
• raisin bran
• granola
• whole-grain bread

And finally, try more dried beans, peas, nuts, and seeds (as tolerated):

• baked beans
• split peas
• lentils
• sunflower seeds
• peanuts
• walnuts
• soy products, such as tofu and TVP (textured vegetable protein)

Of course you should check with your doctor or dietitian to make sure these points are right for you.