Issues with IBS:
- Alternating constipation and diarrhea
- Constipation predominant
- Diarrhea predominant
- Latent food sensitivities
Though you may not be able to cure IBS there are several steps you can take to prevent future attacks. By simply identifying your triggers and adapting a solid diet and lifestyle accordingly, you may find a better quality of life. A good way of discovering your food triggers is to keep a record of your symptoms and any details that may be relevant this includes:
- foods eaten
- stress levels
- stage in menstrual cycle
- medications taken
- lack of sleep
After a few weeks you should be able to pinpoint your individual triggers and aim to avoid them as much as possible. Many IBS sufferers notice a link between certain foods and their symptoms. Many foods triggers include wheat, dairy products, citrus, fruits, sugar food, fatty snacks, spicy entrees, cabbage, onions, broccoli, and various food additives. If you suspect a whole food group is causing your symptoms, such as wheat, it is good advice to let your health care provider know for specialist testing.
You can alter the type and amount of fiber you eat to ease IBS. There are two types of fiber:
- Soluble- found in oats, barley, rye, vegetables, and fleshy parts of fruit.
- Insoluble- found in wholegrain cereals, wholemeal bread, brown rice, pastas, and fruit and vegetable skins.
If you have IBS with alternating constipation and diarrhea or diarrhea that is predominant, try eating less insoluble fiber and more soluble fiber. Soluble fiber is less likely to irritate the gut lining. It is also less likely to lead to wind and bloating, because it's easily broken down.
If you have constipation that is predominant try eating more fiber and drink more fluids. Do it gradually as sudden increases in fiber could lead to wind, bloating, and diarrhea. If this happens, try cutting down on foods containing insoluble fiber and eating more foods rich in soluble fiber to see if there is improvement.