Being diagnosed with irritable bowel syndrome means one faces unusual bowel movements that can cause constipation or diarrhea. Although a doctor’s intervention must be sought to treat this disorder, there are some foods that can ease its symptoms. High-fibre and low-fat food can aid with digestion and decrease constipation pain. Avoiding certain carbohydrates can help too. Here are some dietary tips to reduce the symptoms of irritable bowel syndrome (IBS).

Avoid foods with gluten
After eating gluten-rich foods, some people have increased IBS symptoms. Gluten is found in grains like barley, rye, and wheat. Some have bad digestive reactions to gluten, while others have celiac disease, which is a strong immune response of the body to gluten. After stopping the intake of this component, check if there is an improvement in IBS symptoms. A gluten-free diet means that items like pasta and cereal are off the food lists.

Have soluble fiber if you have diarrhea
If IBS symptoms include diarrhea, then a high soluble fiber-diet can be beneficial. Remember to increase the fiber intake slowly, and not all at once. Pears, apples, strawberries, and oat cereals have soluble fiber that dissolves in water. Be wary of insoluble fibers like root vegetables, legumes, and corn bran. These increase the sensation of fullness and can aggravate diarrhea.

Have insoluble fiber if you have constipation
Insoluble fiber doesn’t dissolve in your body’s water content, but instead, remains intact inside your digestive system. It makes the stool softer, allowing one to pass them easily. Foods like cabbage, broccoli, and cauliflower have insoluble fibers. Flaxseed and chia seeds can aid in relieving constipation too.

Avoid food that causes gas
Some foods are known to create gas, which can be a problem for IBS. Avoid such foods like onions, Brussel sprouts, and raisins. Due to gas, the tension in the muscles in the digestive tract can increase, causing your stomach to ache. Avoiding these gas-producing foods can decrease IBS symptoms.

Choose lighter alternatives of food items
High-fat foods like red meat can be bad for your gut. Instead, switch to white meat like chicken or turkey. Even fish is a better option. Similarly, choose boiled veggies over raw ones. Also, high-fat dairy products can do you more harm than good if you have IBS. But, if you can’t avoid dairy, resort to low-fat yogurt as it isn’t heavy on your stomach. In fact, it has probiotics that can relieve IBS symptoms.

Follow the low FODMAP Diet
The low FODMAP diet is one where you reduce the intake of carbohydrates that are difficult to digest. The word “FODMAP” is an abbreviated form for a group of carbohydrates with poor absorption. These include canned fruits, mushrooms, onions, garlic, and asparagus. The diet also reduces one’s dairy intake, which means custard, cheese, and milk are off the table too. Plus, steer clear from corn syrup and honey. Add to this list any artificial sweets like gum or candy. If the FODMAP diet is recommended by your doctor, it can aid in decreasing IBS symptoms.