Eating right to beat irritable bowel syndrome

Nearly 20 percent of adults experience alternating bouts of constipation and diarrhea characteristic of irritable bowel syndrome (IBS). Here are some ways to cope with IBS by adjusting your diet.

The most common gastrointestinal disorder in Canada, IBS occurs when the muscles of the intestinal tract contract in abnormal, uncoordinated spasms.

• Abdominal pain, bloating, flatulence and mucus in the stool frequently accompany IBS. Although some people have either constipation or diarrhea predominantly, others suffer from both.
• Symptoms range from mild to debilitating, but IBS is not life-threatening, nor does it lead to or signal more serious conditions, such as colon cancer.

Here are some ways you can cope with IBS by adjusting your diet.

A single cause for IBS has not yet been established, though possible triggers that may overstimulate the nervous and digestive system include stress and overuse of antibiotics.

• Researchers believe stress aggravates symptoms, regardless of the underlying reason for the disorder.
• IBS is usually diagnosed by eliminating ailments with similar symptoms, and then devising a strategy to alleviate IBS discomfort. This may include stress management techniques, prescription drugs and diet modifications.

1. Eat small, frequent meals since large volumes of food distend the stomach and may lead to gastrointestinal distress.
2. Eat slowly; eating too quickly may increase swallowed air, which promotes irritating intestinal gas.
3. Chew foods thoroughly to slow eating and to ensure optimal nutrient absorption in the digestive tract.
4. Drinking peppermint or ginger tea may help settle an uneasy digestive system.
5. Low-fat, high-fibre meals are generally suggested, although IBS sufferers with diarrhea may experience increased symptoms with foods high in insoluble fibre.
6. Dietary fibre enhances digestive function, promoting regular, rhythmic intestinal contractions. In particular, insoluble fibre helps to bulk up feces and ease elimination, relieving IBS-associated constipation.
7. Foods high in soluble fibre absorb water and are especially beneficial for bouts of diarrhea.
8. Psyllium, a type of dietary fibre, may ameliorate IBS for some people. Psyllium bulks up the stool and absorbs water in the digestive tract, alleviating intestinal spasms and promoting regular bowel movements.
9. To reduce intestinal discomfort, gradually increase fibre in your diet and drink at least eight glasses of water each day.
10. Because a bout of IBS-related diarrhea may diminish beneficial bacteria in the colon, probiotic bacteria may be useful by replenishing friendly flora.
11. Preliminary research suggests that fructooligosaccharides (FOS), sugar molecules in foods such as bananas, may foster the growth of beneficial bacteria. While other foods may contain FOS, bananas appear to be one of the least irritating to the digestive tract.
12. To quell flatulence associated with IBS, soak gassy foods, including broccoli and cauliflower, before cooking. Drain and rinse legumes and then cook in fresh water. Steaming gassy vegetables may also reduce flatulence.
13. Food intolerances, particularly lactose intolerance, commonly trigger IBS symptoms, so determining such food sensitivities may ease symptoms.
14. It is important to keep a food diary and be aware of foods that may trigger symptoms.
15. To evaluate lactose in­tol­erance, first avoid lactose-containing foods and beverages for several days (a wash-out period). Then drink two glasses of nonfat milk on an empty stomach. Monitor symptoms for four hours and repeat the test with lactase-treated milk.

• Alcohol, caffeine, fat and sor­bitol (a type of sugar present in high amounts in prunes and some commercially prepared foods) can irritate the intestines, exacerbating IBS symptoms.
• To minimize IBS discomfort, experts advise testing for intolerances to the milk sugar lactose and possibly fructose sugars (found in fruits and fruit-based foods).
• Some gas-producing foods, such as broccoli, cauliflower and onions, may also aggravate IBS symptoms.

Yogurt, bulgur, salad greens, sweet potatoes, beans, carrots.