Irritable bowel syndrome is a chronic intestinal disorder associated with severe abdominal pain and stool problems (such as constipation or diarrhea). Gas, bloating and fatigue are also very common symptoms. The irritable bowel syndrome, also called spastic colon, is very common and has mainly to do with your food intake. Someone who suffers from the syndrome reacts more violently to certain foods than someone without these intestinal disorders.
Are you wondering which diet you should follow to minimize your complaints? Read on quickly.
There is no right or wrong
Unfortunately, the perfect diet does not exist. Everyone is different and every body reacts differently. That's why it is a good idea to keep a food diary, so you can find out what specific foods are your personal triggers. It is important to try each food several times and under different circumstances so that you know for sure whether your symptoms are caused by this specific food.
Yet there are a number of foods that you should, or rather should not, include in your diet. It has not been scientifically proven but the nutrition tips below, work for a lot of patients.
1. Eat fruit and vegetables
Fruit and vegetables contain soluble fibers. These fibers feed the good bacteria in your intestines and can therefore improve your intestinal flora. The fibers also keep your stool firm, soft and flexible. Therefore you are less likely to get diarrhea.
2. Eat seeds
What kind of seeds? Flaxseed or chia seeds for example. These superfoods are perfect for adding a handful to your yogurt or oatmeal every day. These are also soluble fibers and therefore feed the good bacteria in your intestines. Again, the seeds ensure that your stool remains firm, soft and flexible.
3. Drink water
What is not good about drinking water? In any case, it's also good for our bowels. Water ensures that the stool remains soft and smooth.
4. Reduce your alcohol intake
Alcohol can damage the intestinal wall and also increases the chance of flatulence. Of course we would rather avoid that!
5. Reduce your intake of dairy products
If it is known that milk products in particular cause problems for your intestines, you are most likely lactose intolerant. It could also be the case that you have an intolerance to milk protein. In case you didn't know, lactose is a sugar, found in milk products. So if you have problems after eating or drinking dairy products, try to avoid these in your diet.
6. Be careful with spicy dishes
Curries with peppers and chilis: delicious. But unfortunately these are less fun for patients with Irritable Bowel Syndrome. These peppers contain capsaicin, which can cause gastrointestinal problems for some people.
7. Be careful with sweeteners
Artificial sweeteners in particular cause intestinal problems for some people. These can for example be found in “light” products and chewing gum.
8. Onions, garlic and leeks
These three unfortunately contain fructans, which some people's bodies react to. If you notice that, try to avoid eating them.
9. Avoid wheat as much as possible
Wheat also contains fructans. Do you find it hard to give up bread and pasta? Then choose a substitute with fewer fructans. Think of spelt, oats, rice, millet, buckwheat or quinoa for example.