Diet plays a significant role in influencing IBS symptoms. Certain foods and beverages can trigger or exacerbate symptoms such as abdominal pain, bloating, diarrhoea, and constipation in individuals with IBS. By identifying and avoiding trigger foods and incorporating beneficial dietary changes such as increasing fibre intake or following a low-FODMAP diet, Indian diet for IBS can often manage the symptoms more effectively and improve their overall quality of life.
Which Indian diet is best for IBS?
For individuals who suffer with Irritable Bowel Syndrome (IBS), finding the right diet can be crucial in managing the symptoms. While there’s no universal approach, some foods in Indian diet for IBS may help alleviate symptoms:
The best Indian diet for individuals with Irritable Bowel Syndrome (IBS) typically involves a combination of dietary modifications customized to their specific symptoms and triggers. Many people with IBS find relief by following a low-FODMAP diet, which restricts fermentable carbohydrates that can exacerbate symptoms. In an Indian context, this may involve avoiding high-FODMAP foods such as onions, garlic, lentils, chickpeas, certain dairy products, and wheat-based foods like chapati and naan. Instead, opting for low-FODMAP alternatives like rice, potatoes, carrots, spinach, and lactose-free dairy products can help manage symptoms. Incorporating easily digestible foods such as well-cooked vegetables, lean proteins like chicken and fish, and small portions of whole grains like rice or quinoa can also support digestive health.
What are the trigger foods for IBS?
Trigger foods for IBS can vary widely from person to person, as individual sensitivities play a significant role. However, some common trigger foods that may escalate the symptoms of Irritable Bowel Syndrome (IBS) include:
1.High-FODMAP foods
Certain carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) can trigger symptoms like bloating, gas, and diarrhoea in some people with IBS. Examples of high-FODMAP foods include:
Fruits: Apples, pears, watermelon, cherries
Vegetables: Onions, garlic, cauliflower, mushrooms
Legumes: Beans, lentils, chickpeas
Dairy: Milk, yogurt, soft cheeses
Grains: Wheat, rye, barley, some types of bread and cereal
2.Gas-producing foods
Certain foods can cause excess gas in the digestive tract, resulting in bloating and discomfort. This is often due to undigested carbohydrates fermenting in the colon, leading to the production of gas. Foods high in fibre, such as beans, lentils, and cruciferous vegetables, can be common culprits. Additionally, carbonated beverages and some artificial sweeteners can contribute to gas production. Avoiding or moderating intake of these foods and beverages may help alleviate bloating and digestive discomfort.
3.High-fat foods
Foods high in fat can slow down digestion, exacerbating symptoms such as diarrhoea and abdominal discomfort. The body takes longer to break down fats, delaying the emptying of the stomach and causing food to linger in the digestive tract. This delay can worsen diarrhea symptoms and contribute to bloating and cramping. Choosing low-fat alternatives and incorporating fibre-rich foods can help regulate digestion and alleviate discomfort associated with gastrointestinal issues.
4.Spicy foods
Spicy foods have the potential to irritate the digestive tract, particularly in individuals with irritable bowel syndrome (IBS), triggering symptoms like cramping and diarrhoea. The capsaicin compound found in spicy foods can stimulate nerve endings in the digestive system, leading to heightened sensitivity and discomfort. For individuals with IBS, avoiding or limiting spicy foods can help manage symptoms and promote digestive comfort. Opting for milder alternatives and incorporating soothing, easily digestible foods can help alleviate gastrointestinal distress.
5.Caffeine
Caffeine, found in coffee, tea, and certain beverages, can stimulate the digestive system, potentially causing increased bowel movements or diarrhoea in individuals with irritable bowel syndrome (IBS). Its stimulant effects can trigger intestinal contractions and increase the urgency of bowel movements. For those with IBS, limiting or avoiding caffeinated drinks can help manage symptoms and promote digestive comfort. Opting for decaffeinated alternatives or soothing herbal teas may be beneficial in reducing gastrointestinal distress associated with IBS.
6.Alcohol
Alcohol can irritate the digestive tract, worsening symptoms like diarrhoea and abdominal pain in individuals with irritable bowel syndrome (IBS). It disrupts normal gastrointestinal function, leading to increased inflammation and discomfort. For those with IBS, limiting or avoiding alcohol can help manage symptoms and promote digestive well-being. Opting for non-alcoholic beverages or moderating alcohol intake may reduce the risk of exacerbating gastrointestinal distress associated with IBS.
7.Dairy
While it is not universally triggering for individuals with IBS, some with lactose intolerance struggle to digest lactose, the sugar present in dairy products, resulting in symptoms like gas, bloating, and diarrhoea. Lacking sufficient lactase enzyme, which breaks down lactose, their digestive systems struggle to process dairy. Symptoms vary in severity and may not manifest immediately. For those with lactose intolerance and IBS, reducing or avoiding dairy can help alleviate symptoms and improve digestive comfort.
It’s important for individuals with IBS to identify their personal trigger foods through methods like food diary tracking and elimination diets. Working with a healthcare provider or registered dietitian can provide guidance in managing symptoms and developing a personalized dietary plan.
How to incorporate fibre in the diet for IBS?
Incorporating fibre into the Indian diet for IBS can be beneficial for regulating bowel movements and alleviating symptoms such as constipation. However, it’s important to choose fibre sources carefully, as some types of fibre may exacerbate symptoms in individuals with sensitive digestive systems. Here are some tips for incorporating fibre into the diet for IBS:
1.Start slowly
If you’re not used to consuming much fibre, gradually increase your intake over time to allow your digestive system to adjust. Suddenly increasing fibre intake can lead to bloating and discomfort.
2.Choose soluble fibre
Soluble fibre is gentler on the digestive system than insoluble fibre and may be better tolerated by individuals with IBS. Good sources of soluble fibre include:
- Oats and oat bran
- Barley
- Psyllium husk
- Flaxseeds
- Certain fruits such as bananas, applesauce, and peeled apples
- Vegetables for instance carrots, potatoes (without skin), and squashes
3.Consider supplementing
If it’s difficult to get enough fibre from food alone, consider using a soluble fibre supplement such as psyllium husk. Be sure to drink plenty of water when taking fibre supplements to prevent constipation.
4.Stay hydrated
Fibre absorbs water, so it’s important to drink plenty of fluids throughout the day to help prevent constipation and ensure the smooth passage of stool.
5.Cook vegetables
Cooking vegetables can help break down their fibre content, making them easier to digest for some individuals with IBS. Steaming, boiling, or sautéing vegetables until they are tender can make them more tolerable.
6.Try low-FODMAP fibre sources
Some high-fibre foods are also high in FODMAPs, which can trigger symptoms in some people with IBS. However, there are low-FODMAP options available, such as:
- Fruits: Berries, oranges, grapes
- Vegetables: Spinach, bell peppers, zucchini
- Grains: Quinoa, rice
Remember that individual tolerance to fibre varies, so it’s important to understand your body and adjust your fibre intake accordingly.
Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.
