How to Stock Your Shelves
When you have irritable bowel syndrome with constipation (IBS-C), changing how you eat can influence your symptoms. For instance, smaller, more frequent meals may help your digestion proceed more smoothly. But what you eat matters, too. Some foods stand a better chance of aggravating your symptoms. Others help so much they nearly qualify as treatment. Here’s what to stock in your kitchen—and what to skip.
Best: Raspberries
One cup of these sweet, juicy fruits provides a whopping 8 grams of fiber. That’s a good portion of the 21 to 38 grams the average adult should consume per day. Fiber can help alleviate constipation symptoms, but take care not to boost your intake too quickly. Aim to add an extra 3 grams or so per day to avoid gas or bloating.
Best: Whole Grains
Though you may want to steer clear of wheat, many other whole grains can provide belly-soothing fiber. For instance, try a cup of cooked quinoa for 5 grams of fiber. Air-popped popcorn even counts: there’s 3.6 grams of fiber in three cups.
Best: Kiwi
These small, green fruits act as natural laxatives. In one study, four weeks of kiwi consumption increased the speed at which food left the colon of people with IBS-C. The fruit eaters successfully passed stools more frequently and improved their bowel function. What’s more, kiwis may also boost immunity, fighting other illnesses such as the flu.
Best: Yogurt
Serve yourself a heaping spoonful of probiotics, which are beneficial bacteria that may relieve IBS-C symptoms. Other foods containing probiotics include sauerkraut and kefir, a type of fermented milk beverage. Talk with your doctor about the best strains and amounts for you and where to find them. Many studies suggest a type known as Bifidobacterium is particularly effective.
Worst: Milk
Most dairy products pose a high risk of irritating your gastrointestinal tract, perhaps because of a sugar called lactose. Cheese and ice cream also make the “no” list. But there’s at least one exception: yogurt.
Worst: Caffeine
Any caffeinated beverage may trigger IBS symptoms, including coffee, cola and tea. But some other compounds in coffee likely irritate the gut, too. Many people find decaf equally bothersome.
Worst: Soda
Forget the fizz. Even if they don’t have caffeine, carbonated drinks can aggravate your gastrointestinal tract. Full-calorie sodas often contain the gut-unfriendly high-fructose corn syrup. And don’t think you’re safe with diet versions. Artificial sweeteners such as sorbitol can cause problems, too.
Worst: Wheat
A family history of celiac disease—an abnormal reaction to gluten, a protein found in wheat, rye and barley—predisposes people to IBS. Though it’s a different condition, some people with IBS-C find that gluten irritates their symptoms. To find out whether wheat affects you, try keeping a food diary, noting what you eat and how it makes you feel.
Worst: Beans
Yes, beans have fiber, which may help constipation. But beans also frequently cause gas, which doesn’t help your overall gastrointestinal health. Consider skipping other foods linked to flatulence as well, including cabbage.
