Diarrhea, Bloating, Constipation... What Should I Eat For Irritable Bowel Syndrome? A Dietitian's List: Foods That Are Good And Bad To Eat

The prevalence of irritable bowel syndrome in China is about 10% to 20%, and the incidence rate of women is higher than that of men. Common symptoms of irritable bowel syndrome include abdominal distension, abdominal pain, flatulence, diarrhea, constipation, and excessive gas. occurrence, which affects work and life. If you want to improve irritable bowel syndrome, you must choose the food you eat carefully. The following nutritionists will teach you what foods are suitable and unsuitable for irritable bowel syndrome.

Chen Manling, a nutritionist, said that domestic research shows that 21% of people with irritable bowel syndrome will have colorectal polyps within five years, which is likely to increase the risk of colorectal cancer. More attention should be paid to adjustment and treatment. According to research, about 70% of patients with irritable bowel syndrome can relieve symptoms if they reduce the high abdominal allergy food in their diet. Therefore, the low abdominal allergy diet (Low FODMAP Diet) is currently recommended for the irritable bowel disease diet. Chen Manling explained that "abdominal sensitivity" refers to sugary foods that are easily fermented in the intestines to produce gas.

For the diet of irritable bowel syndrome, Chen Manling also listed the following suitable and unsuitable foods.

Carbonated beverages contain gas, which can easily cause gas, bloating and other problems. Therefore, gas-containing beverages such as soda, sparkling water, and sparkling juice should be avoided. In addition, fructose intolerance may cause gas, bloating, diarrhea, avoid fruit juice, honey, fruit wine, shakes or beverages containing high fructose syrup.

Eat less fruits with high fructose and sugar alcohol content, such as: apples, cherries, mangoes, peaches, persimmons, plums, watermelons, lychee, figs, dried fruits.

Fruits with low fructose and sugar alcohols such as bananas, blueberries, grapes, kiwi, papaya, pineapple, strawberry, dragon fruit, guava, orange.

Eat less gas-producing vegetables and allium plants, such as: onions, garlic, shallots, leeks, cauliflower, cabbage, celery, okra, asparagus, peas.

For example: bean sprouts, radishes, bell peppers, cucumbers, green beans, spinach, eggplants, kelp, tomatoes, leafy vegetables.

Consume less wheat and flour products, such as: whole wheat bread/white bread, pasta, noodles (udon/fried noodles), oatmeal.

Such as oats, quinoa, rice, brown rice, buckwheat, potatoes, corn.

Because beans are rich in oligosaccharides and are prone to gas and bloating, eat less black beans, edamame, broad beans, pinto beans, lentils, soy protein, and soy milk. In addition, avoid lactose intolerance and eat less dairy products such as milk, goat milk, ice cream, condensed milk; choose lactose-free milk or yogurt.

Chen Manling explained that some studies have shown that supplementing probiotics can help maintain digestive health and have a positive impact on irritable bowel syndrome. The B group can help the normal functioning of the nervous/muscular system, help to relax, maintain sleep quality, and stabilize emotions.

Chen Manling also reminded that in addition to dietary adjustments, it is also necessary to get enough sleep and adjust the mood. It is recommended to exercise moderately every day to help relax and reduce tension and anxiety. In addition, it is also recommended that 50People over 10 years old should have regular colorectal cancer screening. Currently, the government subsidizes people aged 50 to 74 with free fecal occult blood test every 2 years.

◎ Image source/Dazhi Image/Shutterstock ◎ Source/Nutrition Manman Says - Manman Dietitian