Irritable bowel symptoms, cure: Best diet plan to avoid bloating, stomach pain

For those with IBS, making informed food choices is essential to easing discomfort and enhancing general quality of life (Image: Canva)

Millions of people worldwide suffer from the common and frequently incapacitating gastrointestinal ailment known as irritable bowel syndrome, or IBS. It is characterised by a wide range of symptoms, including bloating, diarrhea, constipation, stomach pain and abdominal discomfort. It can seriously lower quality of life and make daily tasks more difficult. Although the exact origin of IBS is still unknown, dietary decisions, stress, and hormonal changes can all affect the condition's onset and severity.

Dietary management of IBS symptoms

Dietary methods play a major role in the management of IBS symptoms since specific meals can either worsen or lessen symptoms, says Doctor Harsh Kapoor, Chairman - Institute of Gastroenterology, Hepatology, GI Surgery & Liver Transplant, Metro Hospital, Noida

For those who have IBS, a well thoughout diet plan should emphasise recognising and avoiding trigger foods, regulating fibre intake, drinking enough of water, and developing mindful eating practices. For those with IBS, making informed food choices is essential to easing discomfort and enhancing general quality of life, says Kapoor.

Diet recommended for IBS -

Increased fibre intake: Increasing dietary fiber intake might help some people with IBS feel better overall, especially when it comes to constipation management. Choosing meals high in soluble fiber, such barley, oats, and other fruits and vegetables, can be beneficial, suggests Kapoor. Finding the ideal balance is important, though, since some IBS sufferers may experience worsening symptoms from consuming too much fiber.

Adopting a low-FODMAP diet: The gut's fermentation of certain carbohydrates, referred to as FODMAPs, may be the cause of IBS symptoms. A low-FODMAP diet calls for avoiding foods high in these carbohydrates, such as grains, dairy products, and some fruits and vegetables. This kind of diet is usually applied gradually and with the help of a medical practitioner.

Use of probiotics: Probiotics are good bacteria that help to balance the gut microbiota again. It has been demonstrated that some probiotic strains can help control IBS symptoms. Probiotics can be taken as supplements in addition to being naturally present in foods such yogurt, kefir, sauerkraut, and kombucha.

Frequent consumption of balanced meals: For those with IBS, eating frequent, well-balanced meals can help reduce symptoms and control digestion. Periodically, irregular eating schedules or missing meals can aggravate IBS symptoms, which emphasizes the significance of maintaining regular eating routines, says Kapoor.

Foods to avoid in an IBS diet

Raw onion: Kapoor expresses that cooking onions breaks down fructans, a kind of carbohydrate that, especially in those with IBS, can ferment in the stomach and produce bloating and gas.

Raw tomatoes: Tomatoes acidity may damage the digestive tract, which can cause pain, gas, and bloating—especially in people who have IBS or sensitive stomachs. Choosing tomatoes that are cooked or peeled could be easier on the stomach, suggests Kapoor.

Oily and spicy foods: Foods high in fat, such fried and oily dishes, may hamper digestion and cause spasms in the intestines, making symptoms of IBS worse. Additionally, eating spicy food might irritate the digestive tract, leading to discomfort and inflammation. Choosing lighter substitutes and reducing the amount of spice can help control symptoms.

Too many grains: For those who are sensitive, a diet high in grains, especially wheat, barley, and rye, may exacerbate the symptoms of IBS. Reducing or staying away from cereals that contain gluten may help manage symptoms.

Gabbage: Cruciferous vegetables, such as cabbage, contain raffinose, a complex carbohydrate that, in certain people, particularly those who have IBS, can cause gas and bloating. These veggies' complex sugars can be broken down for simpler digestion by steaming or boiling them. Making thoughtful dietary choices is crucial to controlling IBS symptoms and encouraging digestive wellness.