Digestive issues can make life a mess every now and then. But imagine living with the terror that you’ll need bathroom visits at inconvenient hours when you’re out for work or leisure. Not only can it be annoying and embarrassing at times, but it can also get hard to manage, adding to the very stress that sometimes flares up this condition.
If you haven’t already guessed what we’re discussing, it’s Irritable Bowel Syndrome or IBS. People with IBS face challenges, but luckily there are medicines like Linzess that help make IBS more manageable. IBS medications work well, but making changes to what you eat is often needed for the best relief. By knowing which foods cause IBS issues, you can avoid them or only have a little bit if you really need to.
FODMAP
FODMAP is short for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. It represents certain carbs that the small intestine doesn’t absorb too well. Some people have stomach trouble after eating these carbs.
Why? These carbs are different because they pull more water into your gut and make more gas, causing pain, bloating, and diarrhea with IBS.
Knowing what foods have lots of these carbs can help:
- Peaches, plums, watermelons, apples, and nectarines.
- Wheat-based bread, pasta, and cereals
- Brussels sprouts, asparagus, artichokes, broccoli, onions, etc.
- Legumes like kidney beans, chickpeas, and lentils
- Sugar and artificial sweeteners
- High-fructose corn syrup
Avoiding these foods can help people with IBS, especially if gas, pain, and bloating are their worst symptoms. People with IBS often have certain foods that cause problems just for them. That’s why trying an IBS elimination diet is common. You stop eating foods you think might be causing issues, then add them back one at a time and watch to see if they bother your gut.
Wondering how long one should follow a low FODMAP diet?
The low FODMAP diet starts with a strict 2-6 week period until symptoms get better. Then, you slowly add high FODMAP foods back for 6-8 weeks to see which ones cause problems. After that, you create your own FODMAP diet by avoiding foods that caused issues and eating the ones you were okay with. FODMAP tolerance can change, so try adding back foods that were a problem after a few months to see if anything’s different. The low FODMAP diet isn’t meant to be strict forever, and trying foods again gently helps you learn your tolerance level.
Some folks say that a keto diet helps lessen IBS pain, and they like the weight loss it often brings. If you have prediabetes and want to try to avoid becoming diabetic, a keto diet could be a good option. Now we know which foods cause IBS problems, it’s good to know these foods aren’t in a keto diet.
The low FODMAP diet helps people with IBS by reducing the foods that cause problems. This diet isn’t for losing weight, but it can help lower IBS symptoms for up to 86% of people who try it.
Lifestyle Changes
There are a few ways to make IBS symptoms better by changing your lifestyle. Exercise often helps lower IBS symptoms, and active people have more regular bowel movements and faster digestion. Individuals with IBS Singapore can benefit greatly from seeking support from local healthcare professionals and support groups to manage their condition effectively.
Keeping a food diary to find and remove foods that cause issues can help manage IBS. Eating on a regular schedule helps your stomach know when to expect food. Relaxing activities like yoga can lower stress and anxiety, which can set off IBS symptoms.
If you think you have IBS and are having trouble, don’t be afraid to talk to your doctor about ways to manage your symptoms and improve your quality of life.
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