If you are suffering from IBS constipation, you need to take special care of your diet as improper diet can make your symptoms worse while proper diet can help you ease out the symptoms. You must know exactly what you can eat and what you need to avoid determining a perfect diet. The following tips will help you preparing the best diet.
There is no perfect diet for IBS constipation. You have to do many tricks by eat different types of foods and observe which foods are helping your symptoms. The symptoms of IBS differ from one person to another.
Keep a Symptom Journal for all the Foods you eat. The best way to start is to keep a detailed record of everything that you eat and how your body responds to it. This is known as an IBS Constipation symptom journal. It is of great help to you as well as the doctor in determining the perfect diet. However, you will need to eat one thing at a time to determine correctly what exactly suits your body. Eating a combination of food will make it extremely difficult to tell which food is exactly causing trouble.
What Foods Are Good For IBS Constipation?
Build a diet that works for you. Following are some of the tips that will help you in determining the best meal plan that suits you.
Avoid highly refined foods in your diet if you are suffering from IBS constipation. The main problem with these foods is that they are unable to provide you with sufficient vitamins, minerals and fiber as they are lost during food processing. Thus, your body lacks nutrients even when you eat enough food. Some of the best examples of highly refined food products are chips, white bread, cookies, white rice and pastries.
Fiber foods are good for IBS constipation. Adding food items that are rich in fiber will help in easy movement of the stool, thus preventing symptoms of IBS such as constipation and abdominal pain. The lack of fiber in your diet leads to problems in easy bowel movement. It is recommended that women must consume 25 grams of fiber while men must consume 38 grams of fiber every day. In the case of older people aged 50 or more must ideally consume 21 grams and 30 grams of fiber for women and men respectively. Some of the best sources of fiber are vegetables, fruits, beans and whole-grain cereals and bread.
Including fiber alone in your diet cannot resolve the problems completely unless you maintain proper diet. Ideally, you must start consuming small amount of fiber (2-3 grams/day) initially and then gradually increase it to the required levels step by step.
Prunes and liquids are good for IBS constipation. Dried plums or prunes are very helpful in preventing the stool from getting hard. They are very helpful in preventing the common symptoms of IBS such as diarrhea, cramping, bloating, gas etc… Make sure that you are hydrated all the time by consuming you a lot of water and fresh juices and other drinks. However, you must avoid alcohol, carbonated drinks and coffee.
Have carbs for IBS constipation. Food items that are low in carb must be avoided. A diet rich in protein and low on carb can lead to constipation. Protein is important but curb must be limited in the diet.
Change the Way You Eat for IBS Constipation
Following are some of the changes that you need to make in your diet to manage the symptoms of IBS constipation:
- Break your meals in short but frequent meals: Instead or consuming a lot of food at once, it is better to eat small meals, 5-6 times a day.
- Don't miss breakfast: It is very important that you have breakfast as it will get your colon active.
- Dine at leisure: Eating in a rush or multitasking along with eating food does not help. In fact, it can make the IBS constipation symptoms worse by causing unnecessary stress. Avoid eating while you are driving or working on your computer.
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