DIETARY GUIDELINES FOR IRRITABLE BOWEL SYNDROME

Irritable Bowel Syndrome (IBS) is a chronic disorder of the digestive system, formerly known as spastic colitis.

The main characteristic of this condition is persistent abdominal pain occurring at least once a week for a period of at least three months, with accompanying symptoms such as pain relief after bowel movements, changes in stool consistency, or increased frequency of bowel movements.

It is important to note that this condition has seen a significant increase in cases in recent years, with a prevalence rate of 11.2%.

Key factors contributing to the onset of this condition include an overgrowth of bacteria in the gut flora, improper communication between the brain and gut, various psychological disorders, intense stress, a weakened immune system, genetic predisposition, and, of course, poor nutrition.

For the treatment of this condition, it is recommended, in addition to appropriate medication, the consumption of a variety of organic foods that nature generously provides, as well as the adoption of a proper dietary plan and a healthy lifestyle.

Let’s take a closer look at some important tips:

1. Opt for lean meats, as they have a lower content of saturated fats that may exacerbate inflammation in the gut.

2. A high consumption of white sugar and salt has been proven to be a key factor in worsening the condition. Therefore, they should be avoided.

3. Regular physical activity is equally important, as it has been shown to enhance gut motility and function.

4. Naturally, carbonated, alcoholic, and caffeinated drinks should be limited.

5. It is also crucial to reduce the consumption of spicy foods.

6. In cases of severe constipation, prefer soluble fibers found in foods like black beans, green beans, avocado, and oats, rather than insoluble fibers found in red beans, peas, bell peppers, and wheat.

7. Avoid frequent consumption of dairy products and try to consume probiotics instead. For example, opt for yogurt rich in probiotics and limit the consumption of milk, which lacks probiotics and instead contains lactose (a substance that is hard to digest in such cases).

8. Focus on drinking large amounts of water and reduce your intake of chocolate and cocoa.

9. It’s beneficial to avoid fruits and vegetables containing indigestible or hard-to-digest sugars. Some examples include Brussels sprouts, cauliflower, broccoli, onions, citrus fruits, apples, pears, and others.

10. Ensure that the process of eating your meals is slow, chewing your food well. It’s important to drink a little water before your meal as it helps with digestion!

11. Don’t forget to add oils and herbs to your diet that significantly reduce the intensity of IBS symptoms, such as peppermint oil, dandelion, fennel, turmeric, chamomile, anise, thyme, and others.

12. For many experts, a low FODMAP diet is considered effective in managing IBS, as it can reduce inflammation in the gut. This term refers to a group of carbohydrates that, when consumed frequently, research has shown to potentially worsen the symptoms of the condition. These carbohydrates include polyols, monosaccharides, disaccharides, and oligosaccharides, which are found in foods such as legumes, some fruits and vegetables, grains, and dairy products.

It is very important to keep in mind that a diet like this should not be followed for more than 5-6 weeks, may not be equally effective for all sufferers, and should always be followed under the supervision of a nutritionist.