What is the IBS diet plan?
IBS stands for Irritable Bowel Syndrome. It is an annoying condition that could turn into a debilitating one. This condition needs to be diagnosed by your doctor. Only then can you work on preventing any flare ups or managing it. When you have IBS, this means that your large intestine is in trouble. You will start feeling some cramping and abdominal pain, as well as bloating and gas. Many experience diarrhea or even constipation. This condition is not a sickness; it is rather an annoying condition that can be managed by a proper diet and some lifestyle changes. For the very few who might have severe symptoms, they will have to be treated. IBS is not a disease that could lead to any dangerous condition.
It is still not very clear as to what could be the exact cause of IBS. Some mention issues with the contractibility of the muscles; others blame it on the nervous system. There are many elements that can trigger IBS. These include wheat, dairy products like milk, corn, yeast, caffeine and any citrus. From another angle, if you have IBS, you may want to stay away from processed food, shellfish, gluten, anything made of soy, sugar and sweeteners, as well as alcohol. Stress is an important trigger; however, it does not cause the development of the condition. Hormones, also, play an important role in triggering the symptoms. Women are more prone to have IBS than men. Also, they tend to have the flare ups around their menstrual periods. Some people have changes in their hormones due to an excess of weight. If you are looking to lose some weight, you may want to take a look at the weight watchers diet.
There are quite a few risk factors for IBS. These are:
- Young people are more likely to have IBS than older ones.
- Women are more affected with hormone therapy being a risk factor.
- Genetics play a major role. If your parents have it, you probably have it too.
- Those who have anxiety, depression or any kind of mental disorder are more likely to have IBS.
When one decides to live a healthy lifestyle, he or she starts snooping around the numerous diets in the market. While many might try a juice detox diet at some point of their lives, others might opt for a low sodium diet to regulate their blood pressure. So, they will end up trying the dash diet meal plan. Living a healthy life is essential for happiness and longevity. While embracing some diet pills like the Phentermine diet pills can lead to weight loss, many prefer a more naturalistic approach.
If you believe that you might have any heart condition, you might want to check with your doctor about the Cardiac diet menu. While many follow the Atkins diet, many question the validity of the low carb high fat diet side effects. It is logical to be worried about a diet system that encourages you to increase your fat intake. It surely does make a big difference if you are taking good sources of fat like olive oil and avocados, or if you are just increasing your fat intake randomly.
So, here is one interesting point regarding IBS. It is classified as either IBS-C or IBS-D. C stands for constipation while D stands for diarrhea. Both are annoying and embarrassing. Here are a few tips you need to keep in mind:
- Your stool is made of 50 to 70 percent bacteria. So, when you are constipated, these bacteria are staying in your gut for longer than they should.
- Your speed of digestion cannot be controlled by your brain. When you chew your food, your entire body system starts its functions. If you have IBS-C, then there is something wrong that needs to be addressed.
- IBS-C is triggered by three main factors: artificial constipation helpers, food triggers and spending too long on the toilet. From another angle, you may want to add more probiotics, eat an appropriate diet and boost your digestion.
IBS diet chart
The IBS diet chart is a system that helps you understand what to eat and what not to eat. When you follow the chart, your food will be placed into two categories: what is suitable for you and what is not. So, by picking the choices of food that are suitable instead of the other options, you will be able to manage your IBS. The list is quite detailed and is called the FODMAP chart.
Here is a small list of food to avoid:
- Cauliflower and Broccoli
- Fruits that are high in sugar such as apricots, apples, peaches, pears, raisins, figs, and pineapple.
- Dairy food like cheese, kefir, milk and yogurt.
Also, here is a list of allowed food:
- Beans sprouts
- Fruits like oranges, grapes, cantaloupe, bananas, papaya, strawberries, and kiwi
- Meats like chicken, beef, lamb, tuna and most kinds of fish and shellfish.
- Grains, pasta and nuts
IBS diet foods: a sample plan
If you are a person whose lifestyle is affected by IBS, then you need to take a look at this dietary system. If IBS is making your bowels wacky, then you do not need a constipation diet, just follow the list of food allowed or banned. Here is a sample day in an IBS diet.
Breakfast: you can have some grapefruit with cooked eggs, bacon and a slice of bread that is gluten-free. You can have some soy milk and a handful of blueberries.
Lunch: you can pick chicken or tuna with a side lettuce salad containing cucumbers, celery, tomatoes and pepper. Feel free to add some gluten-free bread and make yourself a nice sandwich. You can also have a banana and some grapes.
Dinner: your dinner can consist of some grilled salmon with a side of spinach and green beans. Feel free to add in a baked potato with soy custard.
While people might blindly trust healthy food, in certain conditions, you may want to research a little more. For example, while rye and wheat are excellent high fiber grains, people who have IBS have to let them go. Another healthy food is avocados. This good source of fat is a wrong choice for IBS. Milk is a great source of calcium and vitamin D; but IBS will surely make you forget about anything dairy. You may also want to get rid of cashews and pistachios. The IBS diet is nothing similar to the Elimination diet, where you have to pinpoint which food is the source of intolerance. The IBS diet has a whole bunch of food that need to be banned or moderated in order to feel good.
Many studies show a positive link between low fiber diets and the exacerbation of IBS symptoms. So, you may want to add up your fruits and veggies. For other healthy trending diets, you can take a look at the Bone Broth diet reviews.
IBS diet recipes
Now that you know what is IBS and what are the food choices that could trigger its symptoms or tame them, here are a few recipes that could give you some fresh meals.
- Peanut smoothie: This is an excellent breakfast or snack that is made of bananas, peanut butter, blueberries, almond milk and ice. The recipe is normally prepared with dairy milk; but, since you need to go lactose free for your IBS, you will have to substitute anything dairy with nut milk.
- Chocolate chip scones: These are delicious snacks that are gluten-free. To prepare them, you will need some oats, gluten-free flour, sugar, baking powder, xanthan gum, salt, one egg and almond milk. Also, your scones will need some unsalted butter, vanilla extract and chocolate chip (dark).
- Blueberry smoothie: this is another smoothie that is easy to prepare and packed with nutrients. It is prepared by mixing together some blueberries, banana, rice protein powder, chia seeds and maple syrup.
- Banana oat: this recipe is simply amazing. You can prepare it by using gluten-free oats, almond milk, unsweetened cocoa powder, a banana, some yogurt that does not have lactose, vanilla extract, maple syrup, cinnamon, and dark chocolate.
- Egg shakshuka: this is a great breakfast that is perfect for your IBS. It is made of red peppers, baby spinach, onions, garlic, tomatoes, chicken stock, corn starch, paprika, cumin, chilli flakes, and eggs.
When you put your mind into it, it is very simple to mix and match the food you are allowed to have when you have IBS. Just make sure that every meal has enough fibers and is rich in different kinds of food. The more diverse your dishes are, the more benefits you get out of the dish.