Irritable bowel syndrome, known as IBS, can be a disruptive illness. If you aren’t careful, you can end up with debilitating episodes of diarrhea or constipation – sometimes both. Patients with irritable bowel syndrome are far from powerless. There are effective ways to keep IBS at bay, including careful dietary choices.

High FODMAP Foods

To understand how diets can help stave off the severe symptoms of IBS, you first need to know how your digestive system processes certain nutrients. Some carbohydrates are known to be resistant from the perspective of your digestive tract. A significant amount of these substances manages to avoid digestion by the enzymes that your body produces.

Experts call these nutrients FODMAPs since they are fermentable by bacteria. This group includes oligo-, di-, and monosaccharides, also known as simple carbohydrates. Polyols, or sugar alcohols, also fall under the FODMAP classification.

Once these substances reach the large intestine, bacteria utilize them to generate energy. In the process, they produce large amounts of gas and other waste products, which can irritate sensitive bowels. While not all people are vulnerable to FODMAPs, those with IBS can benefit from a low FODMAP diet.

Processed Foods

Processed foods tend to contain a lot of FODMAP components. These include simple carbohydrates since these are cheaper and impart more flavor to food. Fiber, which helps in healthy digestion, is often lacking in these qualities. Also, they may contain additives that disrupt the healthy bacterial population in your colon, making you more sensitive to FODMAPs.

Unfortunately, the convenience of processed foods has high costs in terms of health issues. People with irritable bowel syndrome may find that their symptoms worsen when they have diet with large amounts of processed foods. Make sure to eat a more natural diet if you want relief from IBS symptoms such as bloating and abdominal pain.

High Lactose Diets

continue to drink milk and eat cheese, even during adulthood. However, many people stop producing lactase, the enzyme that breaks down lactose, once they become adults. While healthy people can tolerate modest amounts of lactose without consequence, IBS clients may have severe symptoms when they ingest milk and other dairy products.

What can you do if you want dairy? You can substitute. For example, yogurt may be less triggering than milk since it contains probiotics that help regulate bacterial activity in the bowels. Recipes that require butter can be substituted with olive oil.

Certain Fruits and Vegetables

There are certain foods, even healthy ones, that are considered high FODMAP foods. These include apples, pears, cabbage, broccoli, and cauliflower. In general, fruit peels are the problem as they contain high amounts of FODMAPs.

Other food items, such as beans and legumes, can increase your flatulence rate. When the bacteria in your gut produce too much gas, you may experience bloating and pain.

Artificial Sweeteners

Another reason to avoid processed foods is that they tend to contain artificial sweeteners. Even though their negligible calorie count is useful for managing your weight, artificial sweeteners also fall under the high FODMAP category. You should avoid these if you want your IBS symptoms to improve.

Nutritional Counseling in Weatherford, Texas

As you can see, many foods can trigger irritable bowel syndrome. If you are experiencing IBS, talk to the experts at AlphaCare Wellness Center. Dr. Catherine Oseni can guide you to manage your gut health and be on your way to wellness!

To make an appointment, please call us at (817) 550-6332.