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IBS Diet - Eating for IBS

Eating for IBS
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     YOU ARE NOT ALONE! An estimated 15-20% of all Americans have Irritable Bowel Syndrome, or IBS, and it's a devastating, incurable condition. There is help.

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Irritable Bowel Syndrome Diet

If you need to learn how IBS symptoms (pain, diarrhea, constipation, bloating) can be controlled through a diet plan and eating IBS recipes, you're in the right place. Despite the fact that diet plays a direct role in gut function (which is instinctively obvious to IBS sufferers, who are desperate for a reliable IBS diet as they know this will help them), many doctors fail to give their patients any dietary or food guidelines for Irritable Bowel Syndrome treatment at all.

Worse still, much of the dietary information available for Irritable Bowel Syndrome is outdated and useless - or likely to trigger IBS symptoms. Have you been told to eat wheat bran? Lots of raw veggies for fiber? That dairy is fine for IBS if it's lactose free? This is all wrong! (And what's all this about a low FODMAP diet? What on earth is a FODMAP?)


Low FODMAP diet? What's a FODMAP? It's an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. FODMAPS occur naturally in foods and include fructans, galactans, polyols, fructose, and lactose.

In plain English? A low FODMAP diet just means a selective exclusion of FODMAPS. FODMAPS are a type of short chain carbohydrates that (for some people only) are poorly digested. FODMAPS are found in certain fruits, vegetables, milk and wheat. Some manufacturing by-products that are pure FODMAPS (inulin, FOS, GOS) are also commonly added to foods, drinks, and supplements. Note that gluten is NOT a FODMAP.

The low FODMAP diet, and IBS dietary advice in general, can seem overwhelming and contradictory. Hang in there, there are a lot of clear, easy steps to take that should get you feeling better quickly.
The proper Irritable Bowel Syndrome diet plan (and yes, there is one - IBS is not so highly individualized that no accurate generalizations can be made) makes a world of difference for almost everyone with Irritable Bowel Syndrome.

For many, the IBS diet makes the difference between living a normal, happy, outgoing life versus spending every single day stuck in the bathroom enduring blinding pain, bowel dysfunction, bloating, and other Irritable Bowel Syndrome symptoms.

You likely already know from personal experience that some foods nearly always cause IBS symptoms, while others never seem to bother you. On the other hand, you've also probably noticed that sometimes a specific food will trigger an Irritable Bowel Syndrome attack, while at other times you can eat the exact same thing without difficulty. Odds are it doesn't seem like there's any rhyme or reason to this. Odds are also that you've been wracking your brain to figure out why.

There are, in fact, very clear dietary guidelines to follow for how to eat safely for Irritable Bowel Syndrome, based on the well-established effects certain categories of foods have on the GI tract. The key word here is categories – most people with IBS drive themselves bonkers trying to find that one specific food that is triggering their Irritable Bowel Syndrome.

The dietary plan for IBS is actually the same for IBS diarrhea (or IBS D) as for IBS constipation (or IBS C). This is because both IBS D and IBS C result from the same underlying pathology: a dysfunction of the enteric nervous system of the gut. In other words, whether you have IBS diarrhea or IBS constipation, your bowel motility is dysfunctional. That dysfunction causes colon contractions, or peristalsis, that are too fast, too strong, too slow, too weak, or irregular and mis-timed.

If your bowel motility is too fast and strong, it results in urgency and IBS diarrhea (and often spasms and pain). If your motility is too slow or irregular, it results in IBS constipation (and often bloating and trapped gas). IBS can also manifest as a nasty combination of all these symptoms, with gut motility so wildly dysfunctional that you alternate between IBS D and IBS C.

Regardless of the specific IBS symptoms, the diet plan is the same. Why? Because your goal is always stable, rhythmic, normal bowel contractions, which in turn will result in normal bowel function. The dietary plan for achieving this is based on regulating your bowel function from either extreme, diarrhea and/or constipation, to a stable middle point.

The keys to this stability are: a foundation of soluble fiber foods; the cautious incorporation of insoluble fiber foods; and the avoidance of IBS trigger foods.

IBS Trigger Foods

The problem is, it isn't a single food that triggers Irritable Bowel Syndrome symptoms. It's ANY food that is high in fat, insoluble fiber, caffeine, coffee (even decaf), carbonation, or alcohol. Why? Because all of these food categories are either GI stimulants or irritants, and can cause violent reactions of your gastrocolic reflex. This directly affects the muscles in your colon and can lead to IBS pain, constipation AND diarrhea, gas, and bloating. These are the IBS diet trigger foods.

In fact, the happy truth is that eating safely for Irritable Bowel Syndrome does not mean deprivation, never going to restaurants, bland food, or an unhealthily limited diet. Nor does it mean living on "rabbit food" available exclusively at health food stores, or following brutal elimination diets, or keeping endless IBS food diaries for the rest of your life.

It does mean learning to eat safely by realizing how different foods physically affect the GI tract, and how the same foods can help or hurt both Irritable Bowel Syndrome diarrhea AND constipation, as well as bloating, gas, nausea, and painful abdominal cramps. Following the Irritable Bowel Syndrome diet simply means learning how foods can prevent or trigger a spastic colon.

It's important to note that the same dietary guidelines that are crucial for managing Irritable Bowel Syndrome can also be very helpful for inflammatory bowel disease symptoms, diverticulosis, and diverticulitis.

Take immediate control of your IBS symptoms with the IBS Diet Kit.

Learn about soluble vs. insoluble fiber and trigger foods for Irritable Bowel Syndrome. If you're currently struggling, here's how to break the cycle of IBS as quickly as possible.
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Heather's IBS Diet Question Of The Day

Is it possible to have an IBS safe Thanksgiving dinner?

Yes! Not only is it possible, but an IBS safe Thanksgiving can also be delicious. I just did an entire newsletter about making traditional Thanksgiving day feast foods IBS friendly. It usually takes just a few fast and easy tweaks, substitutions, and maybe some kitchen tricks.

Remember that although it's an annual rite to stuff yourself like the Thanksgiving turkey, too much of any food at one sitting is a bad idea. Help keep your digestion stable by keeping your meal size reasonable, and wait a while before having seconds

To help prevent overeating in the first place, have a good sized breakfast of a soluble fiber staple such as instant oatmeal with a banana or cream of rice cereal, and don't forget to add in your Acacia Tummy Fiber. At dinner, take just a little of everything and enjoy every bite. After the meal, go for a leisurely walk (instead of crashing on the sofa) to help keep your digestion on track.

Since Thanksgiving is traditionally centered around food - and lots of it - focus on the dishes that are both safe and delicious. For the turkey itself, choose just the white meat (no skin!) to keep your fat content low. Add a little cranberry sauce instead of gravy (which is pure fat), and get a good soluble fiber basis from the stuffing. Try my favorite Rosemary Raisin Bread Stuffing!

If you make traditional mashed potatoes with soy or rice milk instead of dairy, they'll be a terrific low fat, high soluble fiber foundation for the meal as well. The same thing goes for candied sweet potatoes - substitute small amounts of olive oil for tons of butter, and you'll have even more safe soluble fiber in your meal.

You don't have to skip dessert! There's no need to when you have a wealth of digestion-friendly options like 5 Minute Pumpkin Pie to choose from.

Happy Turkey Day!


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Who is Heather Van Vorous? Read Heather's IBS story.

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