Nutritional Guidelines for People with IBS
Many people have found that simple changes in their lifestyle and dietary habits can ease IBS symptoms and help alleviate this painful condition.
If you integrate the following general recommendations into your dietary routine, note how much better you feel. An even better approach is to eliminate the specific imbalance in your system. Eliminate the underlying cause of your IBS.
- Eat a high-fibre diet (mostly soluble fibre). Include lots of fresh vegetables, fresh fruits, and whole grains.
- Avoid animal fat and fried food. Minimize your overall fat intake.
- Your diet should be primarily composed of vegetables, fruits, nuts, seeds (sunflower, pumpkin and linseeds), whole grains (brown rice, millet, oats, quinoa), chicken or turkey, and fish (cod, haddock, mackerel, and salmon). Eliminate red meat.
- Reduce your consumption of refined foods. Try to eat foods as close to their natural state as possible.
- Reduce or eliminate white sugar, white flour, and products that use them.
- Reduce consumption of dairy products. Warm milk is preferred over cold milk.
- Reduce gas producing foods such as beans, cabbage, legumes, cauliflower, broccoli, lentils, Brussels sprouts, raisins, onions, and bagels when they produce IBS symptoms.
- Avoid hot spices.
- Avoid animal fat and fried food.
- Drink at least 8 cups (64 oz.) of filtered or spring water every day. Drink more if you’re losing fluid with diarrhea.
- Do not overeat.
- Eat in a calm, relaxed state. Do not eat when you are angry, irritated, or emotional.
- Limit yourself to a bland diet of soluble fibre when you are having IBS symptoms (vegetables and non-acidic fruits can be put in a blender or food processor or eat organic baby food).
- Some supplements, such as Chamomile, ginger, and peppermint, if used properly, may help alleviate your condition.
If you are having strong IBS symptoms, you may need to start with a very bland diet and gradually add foods, while assessing their reaction on your system. Avoid foods that cause IBS symptoms.
It is vitally important to restore balance to your system. This can be done through simple dietary and lifestyle changes, depending on the specific type of imbalance found in your system.
Dave Watson suffered with IBS for five miserable years
before he figured out how to stop his persistent
diarrhea, constipation, abdominal pain, bloating, and
other symptoms. Learn how he did it!
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