How to manage IBS symptoms via the diet?
About 11% of the global population experiences digestive issues, often accompanied by symptoms like abdominal discomfort, bloating, and irregular bowel movements. Since these issues are closely linked to the digestive system, making mindful dietary choices can be an effective way to ease symptoms and improve daily well-being.
Common Symptoms of IBS
Understanding the underlying causes of IBS and digestive discomfort can be challenging, as symptoms vary widely across individuals. Symptoms can include abdominal pain, bloating, constipation, diarrhea, and general fatigue, with some studies suggesting that women may be more affected than men (1, 2).
Easing Abdominal Discomfort with Dietary Fiber
Increasing fiber intake to 20-35 grams per day is often recommended for alleviating abdominal discomfort (3). However, not all fiber sources are equally beneficial; certain types, like insoluble fibers, can actually increase discomfort (4). On the other hand, soluble fibers from foods like carrots, eggplant, berries, and citrus fruits are often gentler on the digestive system and may reduce bloating (2).
Additionally, incorporating probiotics and prebiotics into your diet may further help manage symptoms.
Strategies to Relieve Constipation: Fiber and Hydration
Constipation, often experienced as hard, infrequent stools, can sometimes be eased with simple dietary adjustments. Staying well-hydrated softens stools, making them easier to pass. Adding fiber-rich agents can also support regular bowel movements. Plant-based soluble fiber form a gel in the intestines, which helps to normalize stool consistency and promotes ease in passing stools. Such fiber can be obtained via the diet or taken via supplements or even incorporated into recipes like baked goods (5).
Stabilizing Stool Consistency with Bulking Agents
For those experiencing loose or frequent stools, adding bulking agents like flaxseed or psyllium can be beneficial. They work to normalize stool texture in both constipation and diarrhea by absorbing excess water in the digestive tract, which helps to firm up stools and promote more regular bowel movements (5).
General Dietary Tips for Reducing IBS Symptoms
To reduce the likelihood of digestive flare-ups, consider these general dietary practices:
- Avoid skipping meals, which can disrupt digestion.
- Stick to moderate portion sizes rather than large meals.
- Limit alcohol, caffeine, and gas-producing foods such as beans and carbonated drinks.
If symptoms persist, a low-FODMAP diet may be beneficial (6). This approach involves avoiding certain hard-to-digest carbohydrates (found in foods like some legumes and dairy) that can lead to rapid gas production. After several weeks on a low-FODMAP diet, foods are gradually reintroduced based on individual tolerance levels. Since this diet is restrictive, it’s best followed under the guidance of a qualified nutritionist to ensure a balanced intake.
Conclusion
By paying close attention to dietary choices and making adjustments as needed, it’s possible to manage digestive symptoms more effectively and enjoy better overall comfort in daily life.
