Here’s What You Should Eat To Help Relieve Irritable Bowel Syndrome

Want to know how to relieve irritable bowel syndrome?

Irritable bowel syndrome creates changes in the intestinal tract and causes abdominal pain. There may be alternating periods of diarrhea and constipation, and it is closely related to what you eat. In this article we will tell you what you should eat to relieve irritable bowel syndrome, as well as what foods you should avoid.

What is irritable bowel syndrome?

Known as IBS, the incidence of irritable bowel syndrome depends on where you live. For example, in industrialized countries it may be directly related to stress and eating habits. It can also be affected by your mood, since the mood affects intestinal secretions. If you are anxious, angry or sad, your body secretes more acids.

These acids are responsible for digesting fat, but also act as a kind of laxative. This means that they can lead to diarrhea. Until recent years, the typical profile of an IBS patient was a middle-aged woman working outside the home, while caring for her children. But the problem now affects people of all ages, and also children and teenagers.

It can be a passing thing, but is usually a chronic condition that can come and go without warning. It is basically characterized by bloating, constipation, diarrhea and flatulence. However, IBS is not so easy to diagnose because it has the same symptoms as, for example, indigestion.

To determine that it is IBS, abdominal pain should occur 3 days a month for 3 months, and also be accompanied by at least one of the following:

• A worsening of symptoms as seen in the shape or color of stools.
• Occurrence of symptoms due to changes in the frequency of bowel movements.
• An improvement in symptoms after bowel movements.

What should I do if I have irritable bowel syndrome?

While each person’s diet will be different, there are certain guidelines that most people with IBS should follow:

Eat a balanced amount of fiber to relieve irritable bowel syndrome

• On the one hand, you should reduce the consumption of insoluble fiber (which comes from whole grains), so that it does not contribute to imbalance in the bowel movement.

• On the other hand, you should increase the consumption of soluble fiber, which contributes to the production of feces and the frequency of bowel movements.

Avoid fats and sugars

Foods high in fat or refined sugar and fructose (a type of sugar found in some types of fruit) can worsen the symptoms of IBS.

Pay attention to what you drink

• Coffee and tea should be consumed in moderation. Alcohol should be avoided as much as possible.
• In addition, do not forget to drink 8 glasses of water a day. In this way, you make sure that your whole body is hydrated, especially when it comes to the formation of feces.

Water or herbal tea helps fight constipation.

Control your stress

Keeping your worries, nerves and anxiety under control is very important. Although it is easier said than done, you must do what you can to avoid being overwhelmed by stress.

It is often about attitude and how you handle situations. Do not worry too much, do not bring work problems home, spend time doing what you like, and sleep well. If you add a good diet to the above, you will improve your IBS in no time.

Ideal food to relieve irritable bowel syndrome

Your eating habits are very closely linked to this condition. Factors that affect you the most are the frequency and amount of food you eat. It is recommended to eat more often, but in smaller amounts. For example, if you usually eat 3 large meals a day, now try to eat 6 small meals.

Do not forget to chew each bite well and eat slowly. Haste will only produce air and indigestion. Take time to eat. Stop eating your lunch in 5 minutes or while you work! It is also a good idea to keep a stable eating plan. Try to eat breakfast, lunch and dinner at the same time every day. Changing times affects your bowels and can cause pain.

We recommend that you choose soft or mashed foods because they are easier to digest. Many people believe that IBS comes from eating gluten, but that is not true. While some people with celiac disease also have intestinal problems, not everyone needs to stop eating wheat. To be completely sure, you can go to a doctor for a checkup.

Some foods that are allowed for people with irritable bowel syndrome are:

Fruit

We recommend eating them peeled, and if possible, boiled or baked. You can choose between apples, watermelon, melon and bananas

Vegetables

Steam them to retain all their nutrients and make them easier to digest. The most suitable for this are lentils, asparagus, onions and garlic.

Legumes and grains

Peas, lentils and soybeans can be a great help in relieving irritable bowel syndrome.

When it comes to grains, we recommend wheat, barley and rye.

Dairy products

If you are lactose intolerant, you can choose vegetable milk. Otherwise, as long as they are fat-free, dairy products are safe to consume.