There are many factors and preferences that shape the way we eat and what we put into our bodies on a daily basis. However, it’s extremely frustrating when a touchy digestive system limits what you can eat, when you can eat it, and how you’re going to feel for the next few days.
If you struggle with Irritable Bowel Syndrome, you aren’t alone. There are many things you can do to improve your body’s response to food and avoid the stomach upset that comes with eating.
An Introduction to Irritable Bowel Syndrome
Irritable Bowel Syndrome tends to present itself slightly different in every person that suffers from it. For many people, it is caused by food that is excessively spicy, hot, or oily. It agitates the digestive system and causes difficulties with proper nutrient absorption.
For others, the symptoms of this illness are triggered by eating at certain times of day or eating too quickly. Regardless, Irritable Bowel Syndrome often leads to embarrassing and uncomfortable problems like diarrhea, gas, bloating, and intense stomach cramping.
1. Slow Down
Eating too quickly is a big problem with this illness, so be sure you give yourself plenty of time to eat your meals and snacks. Don’t worry—your work will still be waiting for you if you take a few extra minutes to enjoy your meal.
Boost Soluble Fiber
Your body can more easily digest soluble fiber. This is found in food like barley, oat bran, and cereal. Starting your morning off with soluble fiber can stave off symptoms all day long.
3. Smaller Portions
Take it easy on the portion sizes. Overeating can put extra stress on your stomach and worsen symptoms. This may be easier when you start eating more slowly, as your body can tell you when you are full.
4. Set a Schedule
Eating at set times is easier on your digestive system. Make sure you eat right away in the morning, and then fill up periodically throughout the day.
5. Balance Your Diet
If you aren’t eating enough fruits and vegetables, your stomach is likely suffering for it. You know what your diet should look like—make the necessary changes to get there.
6. Fill Up on Water
Getting plenty of water in your diet helps your body get rid of waste more quickly and more easily. In general, you should aim for six to eight glasses per day.
7. Skip Caffeine and Alcohol
Both of these substances can irritate the lining of your digestive system, leading to hours of IBS symptoms.
8. Avoid Carbonated and Sweet Beverages
Soda, carbonated water, juice, and sports drinks—all of these drinks are excessively fizzy or sweet, so they can trigger nausea and other IBS symptoms. Switch to water and your cravings will gradually drop off.
9. Find Out Your Triggers
Though journaling may be the last thing you want to do when you are in the throes of an IBS outbreak, keeping track of what you eat can help you figure out your triggers and avoid them. Keep a food log for a few weeks and make a note of the times that you suffer from IBS symptoms.
All of these nine suggestions will also lead to weight loss. One IBS sufferer can attest to this saying, “My symptoms subsided in the first two weeks and after a year I didn’t recognize my own body. I was at a healthy weight, my depression was gone, I had lots of energy and… I went to the bathroom regularly without any drama or discomfort.”
IBS doesn’t need to be an incurable distress that you are forced to accept. It is possible to diminish and in some cases eradicate symptoms.
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