By Wendy Green
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Additional resources for 50 Things You Can Do Today to Manage IBS
EAT TO EASE IBS 61 • Cut down on carbohydrates, especially white re̞ned ones. Aim to eat small portions of wholegrains such as wholemeal bread, brown rice and pasta. e. vegetables, potatoes, ripe fruit, nuts and seeds, milk and cream, herbs, spices and cold-pressed oils. • Acidic foods such as meat, ̞sh, dairy foods, cheese, animal fats, grains, pulses, citrus fruits, re̞ned and processed foods, alcohol, co̝ee and tea should make up the remaining third of the diet. General dietary advice for IBS What all of this shows is that there is no one ideal diet for IBS – it really is a case of ̞nding out for yourself which foods seem to cause your symptoms and then to avoid eating them.
Insoluble ̞bre doesn’t dissolve in water. It is only partially broken down by bacteria, so it passes through the digestive tract virtually unchanged. Its fermentation process is longer than that of soluble ̞bre, so more wind is produced. This causes bloating and pain in many IBS su̝erers. In some people, insoluble ̞bre also seems to irritate the intestinal lining, which increases gut contractions and causes diarrhoea. The NICE guidelines recommend adjusting your ̞bre intake according to your symptoms.
Eggs 20. Dairy products. EAT TO EASE IBS 55 Foods that IBS su̝erers ̞nd most helpful The top 20 most helpful foods were: 1. Fish. 2. Green vegetables. 3. Other vegetables. 4. Non-citrus fruit. 5. Rice. 6. Citrus fruit. 7. Brown bread. 8. Yogurt. 9. Cereals. 10. Pasta. 11. Bran. 12. Bananas. 13. Chicken. 14. Bland foods. 15. Salad. 16. Potatoes. 17. White bread. 18. Porridge. 19. Dried fruit (apricots, dates, ̞gs and prunes). 20. Biscuits. Other foods that scored quite highly were eggs, ginger, olive/soya/ sun̟ower oil and linseed.
50 Things You Can Do Today to Manage IBS by Wendy Green