Six Steps for Having a Life with IBS

Due to the complicated relationship between IBS and food, this might be a bumpy road, but one well worth traveling on. Symptoms can be so traumatic that it is easy for certain foods (or just the simple act of eating) to quickly become something to fear. It can therefore be quite a challenge to learn to eat in a way that is nutritionally sound. Remember that this is a lifelong process. Here are some general guidelines:

• Avoid large, heavy meals or foods with a high fat content.
  Heavy meals and fatty foods can stimulate the hormones involved in the gastrocolic reflex, a reflex that stimulates colon contractions, and thus may cause you to experience stronger, and perhaps more painful, abdominal cramps.
• Eat meals on a regular basis.
  IBS sufferers are often tempted to skip meals, believing that this will reduce symptoms. However, remember the goal is regularity! Do your part in helping your system to learn to operate in a steady fashion by eating smaller, more frequent, meals on a predictable schedule.
• Slowly increase fiber.
  Although the research on the effects of fiber as a treatment for IBS are mixed, slowly experimenting with different types of fiber will allow you to experience the many health benefits of fiber. As a general guideline, aim to increase soluble fiber if your predominant symptom is diarrhea and insoluble fiber if your predominant symptom is constipation.
• Introduce new foods when your symptoms are quieter.
  Many people with IBS eat a narrow range of so-called "safe" foods. It is important to eat a variety of foods in order to gain maximum nutritional value, so introduce new foods when your symptoms have lessened or when your stress level is lower.