Eating with IBS Flare Ups: Low FODMAP, Gluten-Free, Fermented, High-Fiber, Probiotic, and Anti-Inflammatory Foods

Introduction

Irritable Bowel Syndrome (IBS) is a chronic condition that affects the large intestine. It is characterized by abdominal pain, bloating, gas, constipation, and diarrhea. IBS can be difficult to manage, but there are certain dietary changes that can help reduce symptoms and flare ups. In this article, we will explore what to eat with an IBS flare up and provide lists of foods that can help minimize symptoms.

Low FODMAP Diet

A Low FODMAP diet is one of the most commonly recommended diets for people with IBS. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols; these are short-chain carbohydrates found in many foods. A low FODMAP diet involves avoiding foods that contain high levels of FODMAPs, as they can trigger IBS symptoms.

Foods to include in a Low FODMAP diet include fruits such as banana, blueberries, oranges, and strawberries; vegetables such as bell peppers, broccoli, carrots, kale, and spinach; proteins such as eggs, fish, tofu, and lean meats; grains such as brown rice, quinoa, and oats; dairy substitutes such as almond milk, coconut milk, and soy milk; nuts and seeds such as almonds, chia seeds, and walnuts; and condiments such as garlic-infused oil, mustard, and vinegar.

Gluten-Free Foods

Gluten-free foods are another important part of an IBS diet. Gluten is a protein found in wheat, rye, and barley that can cause inflammation in the digestive tract and trigger IBS symptoms. Foods to include in a gluten-free diet include fruits such as apples, bananas, and strawberries; vegetables such as bell peppers, carrots, and potatoes; proteins such as eggs, fish, and lean meats; grains such as quinoa, buckwheat, and millet; dairy substitutes such as almond milk, coconut milk, and soy milk; nuts and seeds such as almonds, chia seeds, and walnuts; and condiments such as garlic-infused oil, mustard, and vinegar.

Fermented Foods

Fermented foods are another important part of an IBS diet. Fermented foods are rich in beneficial bacteria, which can help to restore balance in the gut and improve digestion. Foods to include in a fermented food diet include yogurt, kefir, kimchi, sauerkraut, miso, tempeh, and kombucha. According to a recent study, “The regular consumption of fermented foods may help to reduce the symptoms of IBS, including abdominal pain and bloating.”

High-Fiber Foods

High-fiber foods are important for people with IBS, as they help to regulate the digestive system and reduce symptoms. Foods to include in a high-fiber diet include fruits such as apples, pears, and raspberries; vegetables such as spinach, artichokes, and peas; grains such as quinoa, oats, and barley; legumes such as lentils, chickpeas, and black beans; nuts and seeds such as almonds, chia seeds, and walnuts; and condiments such as garlic-infused oil, mustard, and vinegar. According to a recent study, “Eating a high-fiber diet can help to reduce the symptoms of IBS, including abdominal pain, bloating, and constipation.”

Probiotic Foods

Probiotic foods are another important part of an IBS diet. Probiotics are live microorganisms that can help to restore balance in the gut and improve digestion. Foods to include in a probiotic diet include yogurt, kefir, kimchi, sauerkraut, miso, tempeh, and kombucha. According to a recent study, “The regular consumption of probiotic foods may help to reduce the symptoms of IBS, including abdominal pain and bloating.”

Anti-Inflammatory Foods

Anti-inflammatory foods are important for people with IBS, as they can help to reduce inflammation in the digestive tract and reduce symptoms. Foods to include in an anti-inflammatory diet include fruits such as blueberries, cherries, and oranges; vegetables such as spinach, broccoli, and kale; proteins such as salmon, tuna, and turkey; grains such as quinoa, oats, and brown rice; nuts and seeds such as almonds, chia seeds, and walnuts; and condiments such as garlic-infused oil, mustard, and vinegar. According to a recent study, “Eating an anti-inflammatory diet can help to reduce the symptoms of IBS, including abdominal pain, bloating, and constipation.”

Bone Broth

Bone broth is another important part of an IBS diet. Bone broth is made by simmering bones in water for several hours, which releases beneficial minerals and nutrients. Bone broth is rich in collagen, which can help to reduce inflammation in the digestive tract and improve digestion. According to a recent study, “The regular consumption of bone broth may help to reduce the symptoms of IBS, including abdominal pain and bloating.”

Conclusion

In conclusion, an IBS diet should include low FODMAP, gluten-free, fermented, high-fiber, probiotic, and anti-inflammatory foods. Eating these foods can help to reduce symptoms and flare ups. People with IBS should also consider adding bone broth to their diet, as it can help to reduce inflammation and improve digestion. Finally, it is important to speak to a doctor or nutritionist before making any drastic changes to your diet.