Irritable Bowel Syndrome And Its Role In Your Diet

If you have irritable bowel syndrome, you may feel insecure about continuing with your regular routine. However, controlling your diet is a great way to prevent outbreaks, discomfort and pain.

This is why we would like to give you some tips on how to improve your diet if you have irritable bowel syndrome.

What is irritable bowel syndrome?

Irritable bowel syndrome (often referred to as irritable bowel syndrome or IBS – short for irritable bowel syndrome) is a chronic functional disorder of the gastrointestinal tract. Its main symptoms are abdominal pain or discomfort, swelling in the stomach and altered bowel habits (constipation or diarrhea).

This syndrome is the most commonly diagnosed gastrointestinal disorder and the second most common cause of absenteeism. The statistics place it just behind the common cold. Between 10-20% of the population experience irritable bowel syndrome at some point in their lives. However, only 15% of those affected consult a doctor about it.

Also read: 3 healing smoothies for irritable bowel syndrome

A diet to control the symptoms

Diet for those with irritable bowel syndrome should be organized from person to person. However, here are some general guidelines:

• Moderates your consumption of insoluble fiber so as not to contribute to imbalance in the passage of time in the intestinal tract. Common sources of insoluble fiber are beans, whole wheat and bran products, green beans, potatoes, cauliflower and nuts.
• Increase your consumption of soluble fiber in your diet. Eat lots of vegetables that help with your digestive health.
• In addition, oats and oatmeal, legumes such as peas, beans, lentils, barley, fruits and vegetables such as oranges, apples and carrots are all good sources of soluble fiber.
• Lower your consumption of fatty foods.
• Lower your fructose intake and choose fruits with less sugar and more pectin, such as whole apples. Also reduce your intake of fruit juices.

• Eliminate your consumption of artificial sweeteners, spicy foods, carbonated beverages, coffee and tea.
• Try to drink about two liters (8 glasses) of water a day. Proper hydration is important during episodes of diarrhea. Also drink linden, also known as lime-flower tea and ironwort (Verbena bonariensis) infusions. These have no laxative effect. In addition, an adequate supply of fluids will also help you with constipation.

Also read: Five teas to soothe irritable bowel

Irritable bowel syndrome and FODMAP diet

The FODMAP diet was developed by researchers at Monash University in Australia. FODMAP is an abbreviation that comes from Fermentable Oligosaccharides, Disaccharides, Monosaccharides and (Duck) Polyols. These are all short chain carbohydrates.

Thus, the FODMAP diet contains little or no fructose, lactose, fructans, galactans and polyols commonly found in these foods:

• Fruits like apples and pears.
• Vegetables such as onions, asparagus and garlic.
• Legumes such as peas, soybeans and lentils.
• Cereals such as wheat and its derivatives and rye and barley.
• Nuts.
• Dairy products, including milk, cheese, ice cream and yogurt. You can assess your tolerance for these.
• Artificial sweeteners, normally processed products containing sorbitol (E420), mannitol (E421), isomalt (E953), maltitol (E965) and xylitol (E967), etc.

The relationship between irritable bowel syndrome and the FODMAP diet

Fermentable oligosaccharides, disaccharides, monosaccharides and polyols cannot be completely absorbed by the small intestine in some people. Therefore, these non-absorbed molecules reach the colon, where they feed the colonies of bacteria that are regularly in it.

The bacteria then ferment FODMAPs, and this can lead to symptoms such as pain or cramps, constipation, diarrhea, changing constipation and diarrhea, changes in bowel movements, gas and bloating, food intolerance, fatigue and problems sleeping, anxiety and depression.

Therefore, a diet low in FODMAP can help reduce the symptoms of irritable bowel syndrome as well as other inflammatory diseases of the gut, such as ulcerative colitis and even Crohn’s disease.

What do the surveys say?

Following the first study in 2005, several studies were conducted to assess the possible effect of the FODMAP diet on irritable bowel syndrome.

As usual, some studies confirm the positive effects of this diet on people with irritable bowel syndrome and provide evidence for the use of the FODMAP diet as a treatment. However, there are other studies and health professionals who disagree with the usefulness of this diet in the treatment of this disorder.

Skepticism about this diet is due to the fact that there is not much evidence to support it. In addition, the studies available are limited.

Despite this, you may want to talk to your doctor or nutritionist about planning and monitoring a diet that suits your needs.