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The diet for irritable bowel syndrome should be easy to digest, avoiding the consumption of foods that stimulate the gastrointestinal mucosa, such as coffee and spicy foods, foods high in fat and sugar, and regulating fiber consumption.
This diet can vary from person to person due to the fact that food tolerance and symptoms are not the same in all people, and there may be intermittent periods of abdominal pain, constipation or diarrhea and bloating. Therefore, it is important to seek guidance from a nutritionist to carry out an evaluation and indicate an individualized and adapted eating plan.
In addition, it is also recommended that the person write down what they eat daily, this helps to identify which of the foods consumed cause the symptoms and discomfort, since it is often possible to associate the symptoms with the consumption of specific foods. Know the symptoms of irritable bowel syndrome.
Allowed foods
Foods that could help prevent crises and that can be included in the diet are:
- Fruits such as papaya, melon, strawberry, lemon, mandarin, orange or grapes;
- White or orange vegetables like cabbage, chayote, carrot, pumpkin, zucchini, cucumber or lettuce;
- White meats such as chicken or turkey;
- Fish of any kind, but prepared grilled, in the oven or steamed;
- Probiotic foods like yogurt or kefir;
- Eggs;
- Skimmed milk and white cheeses without lactose, however if for some reason the person feels discomfort when consuming this type of product, it is recommended to avoid them;
- Almond, oat or coconut vegetable drinks;
- Dried fruits such as almonds, walnuts, peanuts, chestnuts and pistachios;
- Teas with digestive and calming properties, such as chamomile, linden or lemon balm, which you should drink without sugar;
- Oat, almond or coconut flour to prepare bread, pies and cakes;
- Quinoa and buckwheat.
In addition, it is also recommended to drink between 1.5 to 3 liters of fluids per day, between water, soups, natural juices and teas, which allows the stools to be more hydrated and thus prevent constipation or dehydration in case of diarrhea.
It is important to mention that these foods may vary in case the person has gluten intolerance, allergy or sensitivity to any food or lactose intolerance.
Other nutritional recommendations
To alleviate the discomfort that occurs in irritable bowel syndrome, it is important to maintain some strategies such as eating several times a day in smaller quantities, chewing food well, avoid skipping meals and practicing regular physical activity to favor bowel movements.
In addition, it is recommended to limit the consumption of fruit to 3 servings per day and 2 servings of vegetables, as well as avoid consumption in excess of resistant fibers, which are fibers that are not completely digested by the body, which causes them to ferment. and increase the production of intestinal gases.
Food should be cooked simply and with little seasoning, and you should prefer the use of aromatic herbs to flavor foods.
Check out these and other tips on what to eat in the diet for irritable bowel syndrome:
Moderate consumption foods
The consumption of fiber-rich foods should be moderate and can vary from person to person depending on the symptoms present and the tolerance that the person presents to this type of food.
There are two types of fiber: soluble and insoluble.Most plant foods contain a mixture of both types, although some foods have a higher proportion of one type of fiber than the other. In the case of irritable bowel syndrome, ideally, the largest portion should be soluble fibers, as they tend to produce less gas.
For this reason, the foods listed below should be consumed sparingly and, if possible, avoided:
- Whole grains, rye, whole products, pasta;
- Green banana and corn;
- Vegetables such as lentils, beans, chickpeas, asparagus and peas;
- Vegetables such as brussels sprouts, broccoli, onions and garlic.
This type of fiber can have benefits if the person is constipated and should not be consumed in excess. On the other hand, if the person has diarrhea, the consumption of these foods is not recommended.
Foods to Avoid
In the irritable bowel syndrome diet, it is important to avoid foods that are stimulating, such as coffee, chocolate, energy drinks, black tea and green tea, in addition to the consumption of alcoholic beverages and foods containing artificial colors.
Spices such as pepper, broth and sauces and foods with a high fat and sugar content such as fried foods, sausages, cuts of red meat with a lot of fat, yellow cheeses and frozen ready foods such as nuggets, pizzas and lasagna, should also not be consumed .
These foods cause the intestinal mucosa to become irritated and inflamed, causing the appearance or worsening of symptoms such as diarrhea or constipation, intestinal gas, cramps and abdominal pain.
Sample menu for 3 days
The following table shows an example of a 3-day menu to control irritable bowel syndrome:
Meal | Day 1 | Day 2 | Day 3 |
Breakfast | 1 glass of almond milk + 2 scrambled eggs + 1 slice of oat bread | Omelet prepared with 2 eggs, shredded chicken and oregano + 1 orange | 1 cup of unsweetened chamomile tea + 1 lactose-free plain yogurt with strawberries + 1 tablespoon of flaxseed (if you don't have diarrhea) |
Morning snack | 1 cup of papaya + 10 units of cashew nuts | 5 oatmeal cookies + 1 cup of grapes | 1 cup of gelatin + 5 nuts |
Lunch dinner | 90 grams of accompanied grilled chicken breast and 1 cup of pumpkin puree + 1 cup of zucchini salad with carrots + 1 tablespoon of olive oil + 1 slice of melon | 90 grams of grilled fish accompanied by 2 boiled potatoes (without skin) + 1 fee of lettuce, cucumber and tomato salad + 1 teaspoon of olive oil + 1 cup of papaya | 90 grams of turkey breast + 1/2 cup of rice + 1 cup of chayote salad with carrot + 1 teaspoon of olive oil + 1 tangerine |
Afternoon snack | 1 homemade cupcake prepared with almond flour | 1 natural yogurt without lactose with 10 units of almonds | 1 cup of melon + 1 slice of oat bread with 1 spoon of peanut butter |
The amounts indicated in the menu and the foods mentioned vary from person to person, as the disease can present itself in different degrees according to the person.
It is important to consult a nutritionist so that a nutritional plan adapted to your needs is indicated, in addition to monitoring the diet until you find out which foods can be included, which ones should be consumed less frequently or less frequently and which ones that must be avoided permanently. One way to achieve this is through a FODMAP diet.
Understand how treatment is made for irritable bowel syndrome.
What is the FODMAP diet?
In order to know the foods to avoid, the nutritionist or doctor can indicate the realization of a FODMAP diet. In this diet foods are classified into several groups, such as those containing fructose, lactose, oligosaccharides and polyols.
These foods are poorly absorbed in the small intestine and quickly fermented by bacteria, so when they are restricted from the diet, they help to relieve the symptoms of irritable bowel syndrome.
Initially, food is restricted for a period of 6 to 8 weeks and then, gradually, it can be introduced by group and the body's reaction is observed. See in more detail the FODMAP diet.