Recommended Diet For Irritable Bowel Syndrome
You have to try different foods until you find out which ones are good for you, because every patient reacts differently.
About 10 to 20% of the population has irritable bowel syndrome. This disease is very uncomfortable, but it can be improved and controlled with proper nutrition. Here you can find out what to eat if you have irritable bowel syndrome.
In this way, those affected can also improve their well-being and health. In this post, you will learn more about proper nutrition in the case of irritable bowel syndrome .
Having to go to the bathroom all the time because of indigestion is not exactly fun. If you add gas or abdominal pain after eating, it is possible that you have irritable bowel syndrome.
The exact cause of this condition is unknown, but what is certain is that it is related to lifestyle and factors such as stress and food intolerances.
The diet plan for people with irritable bowel syndrome excludes the most common foods that cause discomfort. These include, for example, dairy products and wheat.
If you pay attention to the right diet, you can alleviate the symptoms and improve your general condition. The important thing is to find out which foods are making the condition worse.
Recommendations for proper nutrition for irritable bowel syndrome
Eat little, eat more often and chew the food you eat at least 20 times.
Luscious foods overload the intestines and increase the risk that the food will begin to ferment, which in turn increases gas formation and causes pain.
It is a good idea to keep a food diary to help identify the foods that are causing symptoms.
Don’t forget to take your mood and working hours into account so that you can analyze how various factors in your life influence the development of complaints.
Different fiber
There are two types of fiber: soluble (found in oats and legumes), which soften stools and help patients with irritable bowel syndrome, and insoluble (bran and whole wheat bread), which can irritate the stomach.
Eat little fruit
Many people with irritable bowel syndrome cannot tolerate fructose and consequently only little fruit.
Drink plenty of water
If the body receives too little water, it pulls water out of the stool, which makes it difficult to empty the bowels and can lead to pain.
Daily exercise
Walking quickly helps reduce stress and promotes healthy bowel movement. This can prevent constipation.
7 Day Diet Plan for Irritable Bowel Syndrome
Do not forget that this nutrition plan is in no way a substitute for the measures recommended by your doctor or nutritionist.
Everyone is different and reacts differently to different foods. If for any reason the symptoms worsen, stop dieting immediately and seek advice from your doctor.
day 1
- Breakfast: Porridge with quinoa, rice or barley (40 g) as well as soy milk, rice milk or water. Then serve with a handful of fresh raspberries.
- Lunch: Freshly prepared soup and 2 – 3 rice waffles with avocado puree.
- Afternoon snack: soy yogurt and two sesame sticks.
- Dinner: Chicken with a little soy sauce, ginger, green peppers and mushrooms. Serve with basmati rice (50-75 g when dry).
day 2
- Breakfast: 2 – 3 rice waffles with almonds or peanut butter and banana puree. A cup with oat, rice or soy milk.
- Lunch: Whole grain rye sandwich with smoked salmon and apple slices.
- Afternoon snack: a cup of berries with oat cream or soy yogurt.
- Dinner: tortilla or pancake made from 2 eggs with potatoes, spinach, red pepper and steamed broccoli. Serve with red pesto.
Day 3
- Breakfast: protein shake with soy, rice or oat milk with whey protein and strawberries.
- Lunch: Whole grain rye sandwich with hard-boiled egg, spinach, tomato slices and some low-fat mayonnaise.
- Afternoon snack: 2 – 3 rice waffles with nut butter and banana puree.
- Dinner: grilled fish fillet with ratatouille and mashed sweet potatoes.
Day 4
- Breakfast: corn flakes, rice flakes or Special K with soy milk, rice or oat milk and berries.
- Lunch: Greek salad with lettuce, tomatoes, olive oil and feta cheese.
- Afternoon snack: rye toast with butter and nuts.
- Dinner: chicken breast with quinoa and grilled vegetables.
Day 5
- Breakfast: soy yogurt with banana and berries.
- Lunch: rice salad with vegetables, tuna or crab meat and rocket.
- Afternoon snack: 2 – 3 rice cookies with avocado puree.
- Dinner: Lamb chops with mushy peas, grilled red peppers and zucchini.
Day 6
- Breakfast: rye toast with hard or scrambled eggs.
- Lunch: salmon or sardines with potato salad.
- Afternoon snack: 2 sesame sticks and a banana.
- Dinner: 4 to 6 scallops with fried bread and a little lemon, asparagus and mashed sweet potatoes.
Day 7
- Breakfast: Quinoa or rice with milk as on the first day, with a little cinnamon and raisins.
- Lunch: Fresh soup with rye toast, hummus and rocket salad with tomatoes and beetroot.
- Afternoon snack: Fresh berries with soy yogurt or oat cream.
- Dinner: seared tuna, salmon or trout, with spinach and basmati rice (dry weight 50 g).
