Irritable Bowel Syndrome caused by Diet?

Irritable Bowel Syndrome (IBS) is a complex disorder with a wide range of symptoms, some of which may be related to diet. Poor eating habits such as skipping meals, low intake of fiber and fluid, excessive fatty food intake, sensitivity to milk and other dairy products (aka lactose intolerant) and too much caffeine and alcohol need to be addressed as a first step in helping relieve symptoms in IBS. All of these things will just make it worse so do what you can for yourself upfront before tackling any more difficult issues in relation to your potential IBS.

Some general dietary advice for people with Irritable Bowel Syndrome:

The most common dietary treatment for irritable bowel syndrome has been, and still is, a high fiber diet. While this is still a great recommendation for most people, especially those who are suffering from constipation, some people will not benefit from an increase in dietary fiber, and in some the symptoms may even get worse. Like any change in diet the increase in fiber should be a gradual one, and involve a variety of fibers and an adequate fluid intake of at least 1.5 litres per day. The majority of the fluids should be water, but dilute tea or juices may be suitable for some people. Caffeinated drinks such as coffee, and carbonated soft drinks can aggravate the symptoms and should be limited, especially in the initial stages of changing your diet to combat the IBS.

IBS symptoms tend to be increased following large meals, particularly if the meal is high in fat, and if the meal is eaten quickly. So take a moment in life and SLOW IT DOWN when eating. That extra 5 minutes at the dinner table can very well save you an hour of discomfort. It can be helpful to spread your daily eating habits to 3 meals and 3 snacks per day. Also make sure that once you are done eating, you try to relax after the meal. Adding in some regular light exercise can also help reduce symptoms and keep your body functioning properly.

Excessive flatulence:

If excessive wind is a problem then exclusion of the vegetables that can cause flatulence including broccoli, cauliflower, cabbage and legumes including baked beans may be helpful. Give it a break on the gassy stuff, you’re trying to feel better not be a wind tunnel. You can try to reintroduce these food items (1 at a time) once the symptoms have settled. Carbonated soft drinks can also exacerbate symptoms so try to keep drinking water especially in those early stages. Just like the food, your daily fluid intake should be spread across the entire day.

Some individuals with Irritable Bowel Syndrome may find that removing all lactose from their diet may be beneficial. Lactose is found principally in dairy products such as milk and ice creams, cheeses, and even yogurts! Remember that these foods do supply important nutrients for your body, and reducing consumption of them can affect calcium intakes. Remember to contact your local nutritionist or doctor before adding any supplements to your diet if you are looking to “make up” for the lost calcium.

Food sensitivities for IBS sufferers:

Recent studies have highlighted that the possible role of food sensitivities in some IBS sufferers can really make a big difference in how you will feel day to day. You can help yourself by watching what you eat, and keeping track of what you had on good days and bad days. Using that process of elimination to help you in the exclusion of obvious trigger foods. In complex cases an elimination diet may be necessary. This involves the exclusion of a wide range of food, followed by ‘challenges’ to identify the problem foods. Elimination diets are for short-term use only as they are nutritionally unbalanced. They should be supervised by a dietitian who has experience in this field.

What foods cause Bloating?

Bloating is a very common symptom that people often experience after eating a meal. The bloating is generally felt in the lower part of the abdomen and sometimes the upper section. Bloating generally feels as if there is pressure being applied from the inside and people often report that they can look UP TO 6 MONTHS PREGNANT!!!

Bloating after eating is often different to the bloating experienced with menopause, pregnancy and PMS. Bloating after eating feels very gassy and is usually relieved after passing wind or burping. This kind of bloating can be caused by many kinds of food. However, if it happens frequently, it can also indicate a digestive problem such as Leaky Gut Syndrome, Irritable Bowel Syndrome (IBS), Celiac Disease, Crohn’s Disease, Ulcerative Colitis, Candida Overgrowth, Intestinal Parasites and general food allergies or intolerances.

Other than getting bloated after eating, a common symptom of all of these conditions is chronic tiredness. This is because your digestive system is responsible for the breakdown and absorption of nutrients from the food you eat. So if there is a digestive problem and you’re body is not able to process everything the way it is supposed to, its easy to become nutrient deficient and this can causes chronic tiredness. So if you are falling asleep with a belly ache after eating a meal, this could very well be the case for you!

So now that we know the basics, how do we determine if we are bloating because of the foods that we’re eating, or because we have a type of digestive problem lurking around our insides? A person with a healthy digestive system will experience far less bloating, even with foods that commonly cause bloating.

Here is a list of commonly known foods that can and will cause bloating in many people. Try removing these food items one at a time from your diet if you feel these could be the reason for your uncomfortable bloating. Sometimes it’s the most simple things like diet and nutrition changes that can make the biggest impact in how you feel day to day.

1. Starches – Most starches, including potatoes, bread, rice, corn, noodles and any products made from flour produce gas as they are broken down in the large intestine.
2. Wheat – Wheat appears to be a major source of bloating and gas. Most people find that if they eliminate wheat and flour products, their bloating nearly always subsides to some degree. Going to a Gluten-Free diet has saved many people from Chronic Bloating & Gas. You may even be ALLERGIC to Wheat/Gluten and not even know that it is what’s causing your problems in the first place!
3. Soluble fiber – A type of fiber that dissolves easily in water and takes on a soft, gel-like texture in the intestines. It’s found in oat bran, beans, peas and most fruits.
4. Insoluble fiber – This type of fiber doesn’t dissolve in water and passes unchanged through the intestines and therefore produces less gas than soluble fibre. It is found in wheat bran and most fruit and vegetable skins.
5. Legumes – They commonly cause bloating and gas due to their complex structure of starch and protein. If you soak them or cook the legumes well helps to reduce bloating compared to eating them raw.
6. Raffinose – Sugar found in beans, cabbage, brussels sprouts, broccoli, asparagus, other vegetables and whole grains. When eaten raw, these foods cause more bloating than when they are cooked.
7. Lactose – A natural sugar found mainly in milk and milk products, such as cheese, milk & cream, cream cheese, yogurt and ice cream. Lactose levels are much higher in milk and non-fat milk than in cheese and yogurt. Lactose is commonly associated with Irritable Bowel Syndrome. You can take an OTC (over the counter) pill like Lactaid to help ease in digestion of Lactose products. If they help you, chances are you have an issue with Lactose and should consult with a physician.
8. Fructose – Another sugar that is found in fruits and honey. It’s also used as a sweetener in some soft drinks, fruit drinks and processed foods. Fructose is also considered to be an important contributing factor to Irritable Bowel Syndrome for many people.
9. Sorbitol – A sugar found naturally in fruits, including apples, pears, peaches, and prunes, and is also used as an artificial sweetener in many dietetic foods and sugar-free candies and gums.

There are a lot of things out there that can cause discomfort, bloating, and general stomach pains and issues. So take a hold of your life, make yourself healthier one step at a time, and squash the days of uncomfortable bloating, and more to a happier and healthier life!