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- HOW to Eat for IBS? Easy tips and tricks with the IBS diet
HOW to Eat? Easy IBS Diet Tricks Make a Big Difference!
Tip Takeaway: With IBS, how you eat matters just as much as what you eat. Keep your gastrocolic reflex calm and stable!
- With IBS, how you eat can matter as much as what you eat.
- Your goal is to keep your gastrocolic reflex stable.
- Soluble fiber stabilizes your gastrocolic reflex.
- Eat soluble fiber foods first whenever your stomach is empty.
- Eat small portions of food, and eat frequently. The emptier your stomach, the touchier your reflex.
- Fats are a powerful gastrocolic reflex trigger. Go low fat, but not fat free.
- Don't eat a lot in one sitting. Your reflex reacts in proportion to quantities and calories consumed.
- Insoluble fiber is a strong gastrocolic reflex trigger.
- Mechanically break down insoluble fiber foods before you even eat them!
- Peel, skin, chop and cook fruits and vegetables.
- Puree or mash beans, corn, lentils, peas, and berries.
- Finely chop nuts, dried fruits, and fresh herbs.
- Eat raw green salads - tiny portions, non-fat dressing - after a soluble fiber based meal, not before.
- Chew thoroughly. This breaks down insoluble fiber foods, and keeps you from eating too fast.
- Eat at a leisurely pace - if you must eat in a hurry, serve yourself half portions.
- This helps prevent overeating and swallowing air, both of which can trigger IBS problems.
- Avoid ice cold foods and drinks on an empty stomach.
- Cold makes muscles contract and even spasm. Keep your whole GI tract as calm as possible.
- Drink fresh water consistently throughout the day (not ice cold) - it's essential for bowel function.
- But - limit the amount of liquids you drink with meals, as this can inhibit digestion.
- Find more tips, tricks, and IBS diet guidelines in Eating for IBS, the IBS-friendly cookbook.
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