What Is The Best Diet For Irritable Bowel Syndrome (IBS)?
Additional tips
Eat well
Substitute butter for olive oil to make food lighter and easier to digest.
Eat small meals throughout the day.
Try to eat more snacks such as baked potato chips, pretzels, rice cakes, nuts, sweet potato, and flavored yogurt to feel full all day.
Vitamin D deficiency could probably contribute in causing IBS or worsening its symptoms, so make sure to include vitamin D in your diet. Normal vitamin D level in blood is within the range of 20 ng/ml to 50 ng/ml. You can enrich your diet with vitamin D by eating salmon, mackerel, red meat, beef liver, egg folks, some cereals, cheese, and tuna. Always consult your doctor or nutritionist before taking vitamin D supplements.
Avoid chocolate, fried food, alcohol, caffeine, and carbonated drinks.
Look for low-fat foods and add more of it to your diet, and they are easily found, such as:
Beef, chicken (with no skin), fish, eggs, lamb, pork, prawn.
Fruits like bananas, oranges, papaya, limes, kiwis, blueberries, pineapples, strawberries.
Whole grains like brown rice, oats, millet, maize, buckwheat, quinoa.
Seeds like sesame, pumpkins, sunflowers and line seeds.
Vegetables like sprouts, carrots, tomatoes, eggplants, bell peppers, spinach, and zucchini.
Nuts like almonds, cashews, pistachios, peanuts, Brazil nuts and walnuts.
Dairy products like fat-free milk, parmesan cheese and cottage cheese.
Avoid processed food, such as chips and cookies.
Never delay or skip meals and try to follow a scheduled plan of meals.
Cut down on eating bread with refined grains.
Avoid honey and sweeteners with high fructose, such as candy and gums.
Try home remedies such as:
Fennel tea acts as an antispasmodic agent (it relaxes the digestive muscles) and boosts your mood, contributing to relieve IBS symptoms.
Star anise tea, which improves the digestion process and alleviates cramps, is advisable as well. It is believed that honey cinnamon (star anise) could treat digestive disorders such as constipation and bloating.
Chamomile tea, which is well known for its high content of antioxidants and antitoxins are recommended because they reduce anxiety and releases tension.
Cook homemade meals with fresh ingredients.
Example of healthy diet plan for IBS patients:
At 8:00 am, sugar-free cereals, a glass of lactose-free milk, and orange juice for breakfast.
At 1:30 pm, white rice, 350 grams of well steak and a green salad for lunch.
By 5:15 pm, 300 grams of sweet potato and two bananas.
By 6:30 pm, green or star anise cup of tea.
At 8:30 pm, parmesan cheese toast, fruit salad, and yogurt for dinner.
