Improve gut health: Manage bloating, gas, other symptoms of IBS with these 7 foods in your diet

IBS is a chronic condition that can significantly impact quality of life. (Image: Canva)

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder characterised by various symptoms that affect the large intestine or colon. These symptoms can vary widely among individuals but often include abdominal pain or discomfort, bloating, gas, and changes in bowel habits such as diarrhoea, constipation, or a combination of both. IBS is a chronic condition that can significantly impact quality of life, causing discomfort and disruption to daily activities. While there is no cure for IBS, lifestyle modifications, dietary changes, stress management techniques, and sometimes medication can help manage symptoms and improve overall well-being.

Here are 7 food items that can naturally give you relief from IBS.

• Soluble fibre: Soluble fibre absorbs water in the gut, which can help regulate bowel movements. It can help ease both diarrhoea and constipation, two common symptoms of IBS, says nutritionist Radhika Munjal. Foods rich in soluble fibre include oats, barley, bananas, apples, carrots, and potatoes.

• Probiotics: Probiotics are beneficial bacteria that can help restore balance to the gut microbiome, which may be disrupted in individuals with IBS. Foods like yoghurt, kefir, sauerkraut, and kimchi contain these beneficial bacteria and can help support gut health and improve digestion.

• Low-FODMAP foods: FODMAPs are types of carbohydrates that can ferment in the gut and cause symptoms like bloating, gas, and abdominal pain in some people with IBS. The low-FODMAP diet involves avoiding foods high in certain types of FODMAPs and instead opting for low-FODMAP alternatives. Examples of low-FODMAP foods include rice, quinoa, spinach, zucchini, blueberries, grapes, lactose-free dairy, and certain types of meats like chicken and fish, says Munjal.

• Ginger: Ginger has natural anti-inflammatory properties and can help alleviate digestive discomfort associated with IBS. It can help soothe the digestive tract and reduce symptoms like nausea and bloating. Ginger can be consumed fresh, as tea, or incorporated into various dishes.

• Peppermint: Peppermint oil or tea can help relax the muscles of the digestive tract, which can alleviate symptoms like bloating, gas, and abdominal pain. Peppermint has been shown to have a calming effect on the intestines and can be particularly helpful for individuals with IBS.

• Lean proteins: Lean protein sources like chicken, turkey, fish, and tofu are easier to digest than fatty or heavily processed meats. Including lean proteins in your diet can provide essential nutrients without exacerbating digestive symptoms.

• Healthy fats: Healthy fats, such as those found in olive oil, avocado, nuts, and seeds, can help reduce inflammation in the gut and support overall digestive health, says Munjal. These fats are also important for nutrient absorption and can contribute to satiety and meal satisfaction.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnoses.