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IBS and your diet
Taking a close look at your diet may help to alleviate some of the common symptoms of irritable bowel syndrome.
What is IBS?
- Irritable bowel syndrome (IBS) is a common disorder which affects as many as one in five people.
- IBS can strike at any time.
- It is not a serious condition, but it can be both uncomfortable and painful.
- A combination of stress, anxiety and diet seem to be the main triggers.
No one really knows what causes IBS, but the symptoms appear to arise from abnormal contractions of the muscles that move food waste along the inside of the large intestine. These symptoms include crampy abdominal pain, mucus in the stools, bloating, wind and sometimes alternating bouts of constipation or diarrhoea. The feeling that the bowels are never empty is also common.
What you can do to help
Attention to diet can help IBS, but as symptoms vary from person to person, they need to be addressed on an individual basis. Trial and error is usually required to find the foods that ease specific symptoms.
- Try eating regularly - have at least three regular meals a day. Some IBS sufferers find it helpful to eat little and often, but you must be careful that this does not lead to undesirable weight gain. Avoid the temptation to skip meals, especially breakfast, or eat on the run. If possible, try not to go for longer than five hours without food. Eating large meals can also over-stimulate the bowel, which in turn can lead to cramping and diarrhoea.
- Watch what you eat - if you suspect that food is triggering attacks of IBS, it maybe worth keeping a daily diary, recording exactly what you eat and drink each day and noting any symptoms of IBS that occur afterwards. This will help you to identify the foods that trigger an attack.
Constipation
If constipation is a symptom of your IBS try adding more fibre-rich foods to your diet gradually, so that they do not worsen wind or cramps. Fibre-rich foods include: raspberries, apples and pears; vegetables such as peas, Brussels sprouts; wheatbran and whole grains such as wholewheat bread, cereal and beans such as kidney, garbanzo and pinto. Drink at least one and a half litres of water daily and take regular exercise to help maintain bowel regularity.
Diarrhoea
If diarrhoea is the main symptom of your IBS try adding more starchy food, such as bread, rice, potatoes and pasta, to your diet. Avoid foods that are high in fat, including bacon, sausages, butter, oils and anything deep-fried; these seem to stimulate the colon and may worsen symptoms. Other items that can make diarrhoea worse include alcohol, coffee, beans, apples, onions and spicy foods such as chillies and curries. Some people find that lactose (the sugar found in milk) aggravates symptoms, so avoid dairy products that contain it. Try live yoghurt as the cultures in it will digest some of the lactose, and make sure that you get enough calcium from other sources.
Further information
If you are concerned about your IBS, or worried that you may be suffering from a different condition, go and talk to your GP.
The health factsheets on this website deal with a range of issues, including IBS:
View the factsheets
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