Taming the Tummy Trouble: 10 Foods to Help in IBS Symptoms

 

 

Irritable Bowel Syndrome (IBS) sure is a pain in the… Swelling, gas and pains in the abdomen, indigestion, and diarrhoea are some of the inconveniences which greatly affect people’s daily existence. Although there is no known specific remedy for IBS, your diet plays a major role in how you will feel.

This is where gut friendly foods come in. Here are the eight dietary superstars that can help control IBS and other related digestive conditions. Therefore, put a stop to the discomfort and start browsing through this guide to learn 10 lovely foods dietitian’s suggest for those suffering from stomach upset.

 

1. Salmon: A Feast for Your Gut and Taste Buds

 

 

So let the first recipe that meets the requirements for both a healthy dish and delicious food be a salmon recipe! This fatty fish is replete with omega-6 and omega-3 fatty acids, and this makes it a great anti-inflammatory food. Adverse changes in the GI tract are central to IBS, and the contained omega-3 fatty acids have been demonstrated to combat inflammation. Also, it has healthy lean protein from the salmon that makes you remain full and energetic during your activities.

How to Enjoy It: It’s best to select non-fried fish, prepared either baked, grilled, or even poaching. Serve it together with some roasted vegetables plus brown rice to make it more filling and fulfilling. 

2. Bell Peppers: Colorful Crunch Without the Cramps

 

Searching for an exciting and multifaceted food product to include in your meals with health benefits? Bell peppers are your answer! They are also free from IBS aggravating Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols (FODMAPs). As a result of this they are gentle and safe for most IBS sufferers, and this makes them the best option. Moreover, bell peppers contain vitamin C in high amount, which is so important for digestive system.

How to Enjoy Them: Use them fresh and crunchy for salads, cut them into slivers and use for stir-fries, or bake, the beets impart a slightly sweet and smoky savory taste.

 

 3. Lean Meat: Protein Power for Digestion

 

This nutrient is essential in the body especially in the repair of tissue and since lean meats entails chicken turkey and fish they are ideal sources of protein. Essentially they do not cause discomfort to majority of the IBS clients and aid in making you not so often reach for foods that could irritate your digestion.

How to Enjoy Them: For your lean meats, it is desirable to grill, bake or poach your foods, to retain tenderness and nutrients. Try out different flavoring methods every time you are preparing or cooking your steak.

 

4. The Mighty Avocado: More Than Just Toast Topping

 

Avocados are also one of those great foods that are rich in ‘good’ fats,fiber and vitamins. The fats in the avocados are actually the ‘good fats’ that help in controlling inflammation; the fiber on the other hand encourages good bacteria in the gut. Moreover, avocados are particularly suitable because they contain very little FODMAPs, which can aggravate the condition in majority of IBS patients.

How to Enjoy Them: The best thing about avocados is that there are so many that can be done with it! You can spread them on a toast or sprinkle in salad or you can blend them into shakes to make them creamy. 

5. Eggs: A Simple Source of Essential Nutrients

One of the cheapest foods to prepare as well as consume and they contain protein, vitamin, and minerals. Most of them can be used by people with IBS and can be eaten in the morning, at noon, or in the evening. There is protein in eggs which will leave one feeling full and satisfied as well as choline in the product that is good for the digestive system.

How to Enjoy Them: Bacon can be eaten by scrambling it, frying it, boiling, or even poaching it. Eggs are also great for baking and cooking They are an essential ingredient.

6. Sweet Potatoes: A Delicious Dose of Fiber

 

 

 Sweet potatoes are one of the most nutritionally dense foods, which are high in fiber and vitamins and minerals. Sweet potatoes contain a high content of fiber that is beneficial on the bowel hence preventing constipations. Further, sweet potatoes are a source of the complex carbohydrate that does not lead to a quick release of energy causing fullness and blocking IBS symptoms causing blood sugar rises.

How to Enjoy Them: Stuffed, sautéed, boiled or grilled – Sweet potatoes are really quite an easy food to incorporate into numerous meals. Best served with a spoonful of resealable plain yogurt followed by nuts to make it a great snack.

 

 

7. Leafy Greens: Power Up Your Gut with Essential Nutrients

 

 

Spinach, kale and collard green have after being rated among the top vegetables as they contain a lot of nutrients. These are rich sources of fiber, vitamins, minerals and antioxidants which mean they are good for gut health. The fiber present in green and other related greens enables a smooth elimination process thus no bloating. Besides, the antioxidants found in them are also capable of controlling inflammation within the digestive tract.

How to Enjoy Them: Such vegetables can be consumed in salads, cooked in garlic, olive oil, or even in a form of a smoothie.

 

 

8. Kiwi: A Refreshing Blast of Gut-Friendly Goodness

 

 

Kiwi is an enjoyable fruit containing a noticeable amount of fiber content which might be unexpected. This fiber enhances digestive function and brings the strengthening of gut health to the next level. Also, kiwis are rich in vitamin C that is so essential in the immune system and the gut.

How to Enjoy Them: Eating kiwis simply peeled, or use them in yogurt, parfaits and salads, or in smoothie cocktails. Kiwis also add an excellent topping to oatmeal and go perfectly when included to enhance the nutrition value of the dish.

 

 

9. Ginger: A Natural Anti-Inflammatory Powerhouse

 

 

Ginger is also effective in the natural cure for nausea and inflammation which makes it a crucial product in this company. This makes it very useful in handling IBS symptoms which are explained in the following part of the work. It has been proved that ginger can minimizes inflammation in the gut thus leading to less pain and stomach cramps. Also, ginger may reduce nausea and vomiting, which are the two main symptoms of IBS patients.

How to Enjoy It: There are many uses of Ginger, People can chew it raw, take it in tea form or even add it in their recipes. Shred into meat and vegetable dishes, sprinkle into salads, and toss into stir-fries, soups and smoothies. There are also prepared tea can be made from ginger which is sliced and boiled in hot water.
A knob of fresh ginger root with brown rind and knobby surface.

 

 

10. Plain Greek Yogurt: A Probiotic Powerhouse for Gut Health

 

 

Plain Greek yogurt is a tasty product with a breakdown of fats and protein, and can be a source of probiotics too. Probiotics are the live microorganisms that could only benefit to the good bacteria in the digestive system. Probiotics’ main benefits include improvement of digestion, decreased inflammation, and enhanced immunity. It is recommended to buy plain Greek yogurt without excessive amounts of added sugar for best effects on the intestine’s health.

How to Enjoy It: Consume plain Greek yogurt as is or even with toppings of fresh fruits, granola and a sserve of honey. You can also use Greek yogurt in making dips and sauces depending with the ingredients you want to add.

 

 

Consuming these 10 superfoods is a way of gradually taking charge of your IBS and getting noticeable symptom relief. Just as a reminder, don’t forget to seek professional advice from an accredited dietitian or your healthcare provider when formulating the best diet which will not in any way, adversely affect you.

 

Sources

1. Healthline: 9 Foods to Help Manage IBS Symptoms
2. WebMD: Best and Worst Foods for IBS
3. Mayo Clinic: Irritable Bowel Syndrome
4. Medical News Today: The Best Diet for IBS
5. Harvard Health: Foods to Help With IBS