Irritable Bowel Syndrome (IBS): Foods To Eat And Avoid For Better Digestive Health

Irritable Bowel Syndrome, popularly known as IBS, can be described a chronic condition that affects the large intestine. IBS is a common disorder that can affect the gut and may lead to cramps, bloating, diarrhea, or constipation. The diseases may not always be visible but can impact everyday life significantly. A balanced diet, regular workouts, proper stress management, and adequate hydration can be highly effective in relieving IBS symptoms and boosting gut health.

The gastrointestinal disease does not impact gut’s structure but how it functions. It can cause chronic discomfort, changes in bowel habits, and bloating that can impact daily activities. Stress management is highly important as IBS is closely associated to emotional health. You may opt for yoga, deep breathing, and meditation to calm the gut-brain connection.

Symptoms Of IBS

• You may experience frequent stomach aches after undergoing bowel movement. The pain may get aggravated after meals or specially during stress.

• You may develop a feeling of fullness or distension even after consuming small portion of meals due to abnormal gut tone and sensitivity.

• The disease may cause loose stools, constipation or a mix of both.

• There can be white or clear mucus whenever there is a bowel movement

• You may get an urgency to use the toilet especially after meals. 

• There will be incomplete bowel emptying for many people even after using the toilet

• The feeling of nausea, heartburn or indigestion may persist 

• Symptoms may worsen during stress.

While the exact cause of the disease is still unclear, but diet plays a major role in symptom management. Certain foods can soothe the digestive tract and enhance gut health while other may trigger flare-ups and worsen discomfort. If you are living with IBS, understanding which foods to include and which to limit may help improve your quality of life.

Recently, Dr Vaishali Shukla, MD Ayurveda, took to her Instagram account and highlighted some of the best foods for IBS and foods that can aggravate the disease. She said, Intestinal lining irritation is usually common in IBS. But what does that mean? The wall of your intestine has mucusy and slimy layer which is called as serosa or epithelial lining. When you have IBS, there are certain parts of your intestine where this is either disintegrated or irritated or triggered. And, that’s why when the food touches it, it gets triggered. Then you have to rush to the bathroom. ¹

When you want to work on repair of this intestinal lining, it is important to make food changes, especially with food that have wound healing properties. So, you have to work on improvement of the intestinal lining, which certainly helps you improve the inflammation and improve the multiple visits to the bathroom.

Dr Vaishali Shukla listed best foods for IBS and IBS trigger foods that should be avoided.

Best Foods For Irritable Bowel Syndrome

1. Buttermilk with Rock Salt: It is light, hydrating and contains essential bacterial that may support and improve gut health. Add a pinch of rock salt to boost its digestive properties. Many traditional wellness systems recommend buttermilk as a soothing drink for digestive discomfort. 

2. Coriander Seeds: They have long been used to support digestion. They may help alleviate bloating, abdominal discomfort, and gas. Coriander water, prepared by soaking or lightly boiling the seeds, is a popular digestive cure in several households.  

3. Fennel Seeds: They are highly popular for their carminative properties. Consumption of fennel seeds can significantly decrease bloating and gas. Chewing fennel seeds post meals or sipping fennel tea can support and boost digestion.  

4. Red Rice: It is a whole grain that contains more fibre and vital nutrients than refined white rice. It offers steady energy and is generally easier on the digestive system when consumed in moderate portions.  

5. Moong Dal: It is often considered one of the healthiest and easiest legumes to digest. It offers plant-based protein and nutrients without causing excessive digestive strain. It is commonly recommended to people with sensitive stomachs.  

6. Bottle Gourd (Lauki): Bottle gourd is rich in water and easy to digest. Its cooling and hydrating properties may help soothe the digestive tract and reduce discomfort associated with IBS.

7. Pomegranate Juice: It is an excellent source of antioxidants that can support digestive health. Fresh, unsweetened pomegranate juice can be a refreshing option for individuals looking to stay hydrated while obtaining beneficial nutrients.

8. Coconut Water: Coconut water is naturally hydrating and provides electrolytes such as potassium. It may help maintain hydration, especially during episodes of diarrhea, and is generally gentle on the stomach. 

Foods To Avoid  

1. Red Chillies: Spicy foods, particularly red chillies, can irritate the digestive tract and may worsen symptoms such as abdominal pain, diarrhea, and bloating in sensitive individuals.

2. Garlic: Although garlic is nutritious, it contains fermentable carbohydrates that may trigger digestive symptoms in some people with IBS.

3. Tomatoes: Tomatoes are acidic and may aggravate digestive discomfort, especially in individuals who experience acid reflux or sensitivity alongside IBS.

4. Vinegar: Certain vinegar-containing foods may irritate the digestive system and contribute to bloating or discomfort in some individuals.

5. Pickles: Pickles are often high in salt, spices, and vinegar, all of which may trigger digestive symptoms and worsen IBS flare-ups.

6. Caffeinated Drinks: Coffee, energy drinks, and other caffeinated beverages can stimulate the intestines and may worsen diarrhea, cramping, and digestive discomfort in some people.

IBS affects each person differently, and food triggers can vary from one individual to another. However, incorporating gentle, easy-to-digest foods such as buttermilk, fennel seeds, coriander seeds, moong dal, bottle gourd, and coconut water may help support digestive comfort. At the same time, limiting spicy foods, garlic, tomatoes, vinegar, pickles, and caffeinated beverages may reduce the likelihood of flare-ups.

FAQs

References

1. Dr Vaishali Shukla, MD Ayurveda via Instagram|Irritable Bowel Syndrome

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.