When it causes constipation, irritable bowel syndrome (IBS) is called IBS-C, with the “C” standing for “constipation.” Oftentimes, the digestive systems of people with IBS-C are sensitive to certain foods and drinks, although individual triggers may vary.
However, lowering the amount of certain types of carbohydrates in the diet may help some people with IBS-C symptoms. These carbohydrates are calledFODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).
Learning which foods contain FODMAPs, eating at consistent times, chewing thoroughly, and keeping a food and symptom journal may all help in avoiding IBS-C symptoms.
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1. Limit Highly Refined Foods
In developed nations such as the United States, Canada, and the United Kingdom, people may get as much as half of their daily calories fromultra-processed foods. These foods are generally not considered nutritious and should be limited. Understanding which foods are highly refined or highly processed may help people with IBS avoid triggers.
Highly processed foods are generally high in sugar, unhealthy fats, and salt and are low in dietary fiber, protein, vitamins, and minerals. Eating many highly refined foods can causegastrointestinal symptomsand disorders.
Highly refined foods can include:
Losing Weight With IBS-CLosing weight is challenging for everyone and can becomplicated with IBS. Many of the dietary changes for managing IBS, such as avoiding highly processed foods, choosing lean animal protein, and prioritizing low-FODMAP food, may all help manage weight.Eating meals on a regular schedule and not overeating to avoid bloating or other symptoms may also help with weight loss. Drinking plenty of water is another strategy that may help with constipation, and also avoid overeating because you think you are hungry, but really your body is telling you it is thirsty.
Losing Weight With IBS-C
Losing weight is challenging for everyone and can becomplicated with IBS. Many of the dietary changes for managing IBS, such as avoiding highly processed foods, choosing lean animal protein, and prioritizing low-FODMAP food, may all help manage weight.Eating meals on a regular schedule and not overeating to avoid bloating or other symptoms may also help with weight loss. Drinking plenty of water is another strategy that may help with constipation, and also avoid overeating because you think you are hungry, but really your body is telling you it is thirsty.
Losing weight is challenging for everyone and can becomplicated with IBS. Many of the dietary changes for managing IBS, such as avoiding highly processed foods, choosing lean animal protein, and prioritizing low-FODMAP food, may all help manage weight.
Eating meals on a regular schedule and not overeating to avoid bloating or other symptoms may also help with weight loss. Drinking plenty of water is another strategy that may help with constipation, and also avoid overeating because you think you are hungry, but really your body is telling you it is thirsty.
2. Boost Your Fiber Intake
Most adults in the United States (90% of women and 97% of men) do not get enoughfiber.The Dietary Guidelines for Americans recommend between 22 and 34 grams of fiber a day, depending on age and sex. Studies show that increasing fiber intake (especiallysoluble fiber) may help with symptoms of IBS-C.
Sources of soluble fiber includepsyllium(available as a supplement), oats,figs, kiwis, andprunes. Prunes contain sorbitol (a FODMAP), so people following a low-FODMAP diet may want to avoid prunes as symptoms may return.Figs and kiwi are considered low-FODMAP foods, when eaten in small portions.
A good way to get more fiber is to haveoatmealfor breakfast. Avoid prepackaged and instant varieties to reduce ultra-processed ingredients and additives that may lead to other symptoms.
3. Choose Cooked Veggies Over Raw
Vegetablesare an important part of a healthy eating plan. They also contain fiber. For people with IBS-C it may be helpful to cook certain vegetables. Not every type of vegetable is the same, and some vegetables may be easier to digest when raw than others.
People must find their own tolerance level for raw vegetables to avoid symptoms. When symptoms are already cropping up, switching to cooked vegetables may be helpful to get symptoms better under control.
4. Add In Chia Seeds and Flaxseed
Eating seeds can be an easy way to add fiber to the diet.Chia seedsand flaxseeds, in particular, are high in fiber but also low in FODMAPs. They can be added to oatmeal or a smoothie or sprinkled on salad or yogurt (if tolerated). Chia seeds can also be added to pudding or baked into breads.
5. Go With Hot Black Coffee Over Iced
Coffeeis a popular morning drink, but people with IBS may find it difficult to tolerate at times. The caffeine and other substances in coffee could cause some people to have a bowel movement.Coffee is low in FODMAPs, but add-ins can lead to symptoms.
Iced coffees may contain sweeteners or other additives, especially those made at coffee shops. A hot, black coffee may be a better choice for some people with IBS.
6. Switch Some Meats to Plant-Based Proteins
Plain meats are low in FODMAPs. Choosing lean meats, fish, and eggs may be recommended for IBS. Animal meats and eggs are low in fiber. For that reason, eating plans that prioritize meats over plant-based proteins may make getting enough fiber challenging.
People with IBS-C may want to choose low-FODMAPplant-based proteinsources such as tofu, tempeh, quinoa, and certain nuts and seeds.
7. Avoid Onions and Garlic
Onions and garlic should be removed from the diet when starting a low-FODMAP eating plan.Foods containing onion and garlic powder, such as salad dressings, sauces, and marinades, should also be avoided.
Onions and garlic contain oligosaccharides, which may cause symptoms in some people. Learning the tolerable amount of onion and garlic may take some trial and error.
8. Limit Hard-to-Digest Foods
Some foods are more difficult to digest for almost everyone, whether they have IBS or not. This can include foods containinglactose(milk sugar),artificial sweeteners, and complex carbohydrates. Cruciferous vegetables (such as broccoli, cauliflower and cabbage), spicy foods, red meat, and foods with a high fat content should also be avoided.
It may not be necessary to eliminate all these types of foods forever, but it will be helpful to learn which ones may lead to symptoms.
9. Try Kiwis or Prunes
Studies have shown that eating two kiwis a day can improve the number of bowel movements and stool consistency and reduce bloating symptoms for people with chronic constipationand IBS-C.Prunes were also beneficial in these studies.
Prunescan help treat constipation. They have a laxative effect because they contain fiber and the carbohydrate sorbitol. Sorbitol is a FODMAP, so prunes may cause IBS symptoms in some people. Therefore, it’s important to start with small portions and not combine them with other FODMAP-containing foods.
10. Eat More Whole Grains
Whole grainshave the benefit of being higher in fiber. However, some are also high in FODMAPs, which presents a challenge for some people when adding them to an eating plan. They may be less likely to cause symptoms when eaten in smaller portions. Also, it’s key to try to avoid foods that may contain grains but are also highly processed.
Some of the grains that are lower in FODMAPs include:
11. Modify the Way You Eat
12. Keep a Symptom Journal
It can be challenging to remember meals and symptoms from day to day. Symptoms of IBS-C may come and go, making it difficult to recognize patterns. One way to solve these issues is to track food and symptoms regularly.
For some people, a pen and paper or a notebook is a good way to record meals and symptoms. For others, an app on a smartphone may work better. That could mean using something as simple as the Notes app or an app designed for tracking symptoms and food.
For those sensitive to FODMAPs, reducing those carbohydrates in the diet may help avoid or prevent symptoms.You follow a low-FODMAP diet for no more than four to six weeks, then reintroduce FODMAPs.
Because determining FODMAP levels in foods isn’t intuitive, working with a dietitian can help you choose and avoid foods that don’t fit into your diet. Online tools and apps can also help identify and track low- and high-FODMAP foods.
Summary
A dietitian who is experienced in working with people with IBS can help create an eating plan that meets nutritional needs while also avoiding foods that cause symptoms. Diet is often one part of an overall plan for treating IBS, which might also include medications, mental health care, and lifestyle changes.
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