Irritable bowel syndrome, also known as IBS is a common condition with various symptoms like bloating, low abdominal pain and change in bowel cycle.
The exact reason for this disease is unknown; however, many foods containing too much fiber or fat increase the severity of the condition. Only with proper IBS diet, complications of the disease can be reduced.
Table of Contents
- Does IBS Have Any Impact On Weight?
- IBS Diet For Weight Loss
- Know About FODMAP
- What Should You Include In IBS Diet?
- Get Rid of Bad Food Habits
- IBS Diet and Weight Gain
- Add Seeds In IBS Diet
- Eat Fruits
- Make A Diet Plan
IBS diet plan plays an integral in managing the symptoms as every day’s diet has an impact on the health condition. Taking veggies once a week cannot offer you effective result because it is a chronic disorder.
Moreover, you should keep pay attention to IBS diet because the digestive disorder is susceptible to leave an effect on weight management.
Does IBS have any Impact on Weight?
National Digestive Diseases Information Clearinghouse indicates that IBS affects one in five people and constipation and diarrhoea are widely seen symptoms.
The irritable bowel syndrome symptoms result in weight loss in a few individuals and they tend to consume very little calories during this stage.
Again one of the studies has found that obesity is linked to IBS because the hormonal changes affect the digestive system. Changing gut hormone levels leave an impact on weight management and it is important to carefully follow the IBS diet.
IBS Diet for Weight Loss
IBS with diarrhoea or IBS-D is triggered by certain foods leading to a worse condition of gassiness or bloating.
Food ingredients including wasabi, bok choy, radish, cauliflower, brussels sprouts, horseradish, and cabbage have cruciferous leaving a negative impact on the patients with IBS-D.
Following a low FODMAP is beneficial for losing weight and you may include healthy oils, green smoothies and trail mix in the list of IBS diet foods to eat.
Know about FODMAP
For maintaining a diet for IBS with diarrhoea, you should know about Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols.
This diet for IBS-D has sugar alcohols and short-chain carbs that are fermented in the bowel or large intestine.
- Polyols – Mannitol and sorbitol
- Monosaccharides – Fructose
- Disaccharides – Lactose
- Oligosaccharides – Galactooligosaccharides and fructans
The diet does not add common high FODMAP nutrients but they are reintroduced into low FODMAP after three to eight weeks when the patients notice less gastrointestinal issues.
What Should You Include in IBS Diet?
Adding all of the four components including galactans, fructose, lactose, sugar alcohols, and fructans is an essential part.
In addition to the context, vegetables, lactose-free dairy products, lean protein and nuts in the IBS diet offer positive result that also maintains your weight in an efficient manner.
- Grains – Corn flour, oats, quinoa, corn flour and rice bran
- Protein – Chicken, pork, beef, tofu eggs and fish
- Fruits – Banana, grapefruit, oranges, blueberries, strawberries and kiwi
- Vegetables – Carrot, bean sprouts, green beans, chives, parsnips and bamboo shoots
- Drinks – Water and non-concentrated fruit juice
- Nuts and Seeds – Pine nuts, pumpkin seeds, peanuts, macadamia, and walnuts
- Lactose-free Dairy – Feta cheese, camembert, and brie
This IBS healthy food guide does not involve marinades, breadcrumbs, mangoes, pears, milk, honey and cottage cheese as they are generally included in high FODMAP category.
Get rid of Bad Food Habits
IBS diet focuses on reducing food items containing starches because your body cannot digest them completely.
Whole grains, green bananas, pulses, sweet corn and muesli with bran are likely to develop gas after entering fermenting in the bowel.
Following is the list of IBS foods to avoid for a better health and prevent the scopes of gaining weight,
Fried rice, crisps, potato waffles and oven chips
- Reheated or undercooked corn or potato
- Pasta salad and manufactured cakes and biscuits
- Reheated pizza base or garlic bread
- Ready-to-eat macaroni cheese, lasagne and shepherd’s pie
- Sugar-free sweeteners available in sugarless gum or candy, mouthwash, and diet drinks
- Alcohol leads to dehydration restricting digestion and liver function
- Instead of consuming the above-mentioned food items, you should focus on munching on fresh bread, fresh pasta, boiled rice and baked potato for your IBS diet plan. You can go for a gluten-free beer that contains plain seltzer and no added sugar.
IBS Diet and Weight Gain
Irritable bowel syndrome does not always result in weight loss but you may notice certain changes in weight over the course of time.
The symptoms are to be blamed for the health condition and to treat the condition, it is important to keep certain aspects in mind.
Add Seeds in IBS Diet
Your IBS diet chart may include 10 almonds and hazelnuts per day but it is necessary to pay equal attention to seeds.
Seeds are a rich source of vitamins and minerals, protein, fibre, and healthy fats that maintain your weight effectively.
Following are the seeds that you must involve,
There is any other significant example of natural fibre and calories that regulate digestive functions along with blood sugar level.
Pineapple, rhubarb, grapes, blueberry, honeydew melon, papaya, and tangelo are great for offering ample health benefits.
Sliced raw avocado is high in calories and a great source of healthy monounsaturated fats that you can also enjoy with smoothies.
The inclusion of dried fruits in the IBS diet is another wise option because they can prevent worsening of the symptoms. With ten dried banana chips or one tablespoon of dried cranberries, you can manage weight.
Make a Diet Plan
Creating a diet plan is important for remembering to take meals frequently for reaching your weight goals.
- 6:30 am – 2 tablespoon of coconut cream, ½ cup nuts and seeds and full-fat soy milk
- 9:30 am – Sliced banana and two rice cakes with peanut butter
- 12:30 pm – ½ cup each of baked or steam sweet potato, 30g feta and salad veggies
- 3:30pm – 200 yogurt (lactose-free)
- 6:30 pm – Salmon steak and stir-fried green vegetables
- 8:00 pm – Chia pudding with coconut milk
IBS diet is important for the patients dealing with irritable bowel syndrome as the diet plan can improve quality of life.
Apart from following a proper diet, you should focus on working out regularly because exercises easily regulate the functions of the digestive system.
Nevertheless, if you have any confusion regarding the sufficient intake of protein, you can get in touch with the team of Truweight.