IBS is a complicated disorder: Symptoms can vary person to person, or even from day to day in the same person. In an effort to bring some simplicity into the picture, I have put together the following series of easy guidelines covering the best ways to approach the issues of food and eating depending upon the symptom, or symptoms, you find yourself dealing with.
How to eat when you have...
Diarrhea
The number one question I get asked about IBS is “What should I eat when I have diarrhea?” Although there are some specific foods that may help diarrhea, it is essential that you also consider eating in a way that does not intensify the strength of intestinal contractions. To do so, eat small, low-fat meals frequently throughout your day.
Constipation
The main thing to keep in mind regarding how to eat for constipation is that you want to do the opposite of what is recommended for diarrhea. Thus, you want to eat in a way that encourages intestinal contractions. The simplest way to accomplish this is to eat a large breakfast in the morning, therefore working with your body’s natural rhythms to encourage movement in your bowels.
Gas and Bloating
To reduce the symptoms of gas and bloating, you want to make sure that how you eat minimizes the amount of gas in your system. The easiest way to do this is to consider how likely a particular food is to produce gas. The science behind this is not all that complicated. Gas-producing foods are those that contain certain sugars and/or soluble fiber. The interaction between the non-digested parts of these foods and intestinal bacteria results in the production of gas. On days where it is especially important to be symptom-free, you can minimize your intake of these foods.Abdominal Pain
The guidelines on how to eat when you have abdominal pain have a lot in common with those of diarrhea and gas/bloating. You don’t want to do anything that encourages stronger intestinal contractions, so that means smaller, lighter meals. Since there can be a relationship between abdominal pain and bloating, try to avoid notoriously gassy foods on days when your pain is more intense.
Source:
Agrawal, A., et.al. “Bloating and distention in irritable bowel syndrome: the role of visceral sensation.” Gastroenterology 2008 134:1882-1889.
