Top 10 IBS-friendly foods to eat
Irritable bowel syndrome (IBS) is a common digestive disorder that mainly affects the large intestine. Common symptoms include pain in the abdomen, bloating, cramping, gas, constipation, and even diarrhea, depending on the type of IBS syndrome. Treatment can only help improve quality of life in the long run. However, simple changes in nutrition can further prevent flareup and help maintain a healthy gut to reduce discomforts. Here are the top 10 IBS-friendly foods.
Chicken and turkey
Chicken, turkey, and even some lean cuts of beef are rich in protein and are low in fats. Lean proteins are easy to digest and won’t necessarily result in bloating, making it suitable for someone with IBS to eat regularly.
Eggs
Boiled, scrambled, half-boiled, or even poached eggs with a little bit of seasoning are fine for someone who suffers from IBS symptoms. However, check with a nutritionist to understand if eggs can be had with the yolk or without since the yolk contains millions of bacteria that may upset the stomach.
Fatty fish
Fatty fish like anchovies, herring, mackerel, salmon, sardines, and trout are loaded with omega-3 fatty acids. Omega-3s help reduce and manage the inflammation linked to IBS.
Fermented foods
Fermented foods are rich in probiotics, essentially good bacteria that aid digestion and help maintain a balance of microbiome in the gut. Kimchi, sauerkraut, yogurt, kefir, and kombucha are excellent fermented veggies and probiotic drinks that help maintain a healthy gut.
Fresh fruits
Fruits that are low in sugars, high in nutrients, and low in carbohydrates are easy to digest. Popular choices include bananas, cantaloupe, honeydew melon, papaya, grapes, blueberries, raspberries, strawberries, limes, and oranges.
Nutritious greens and leafy veggies
Leafy greens are what one calls low FODMAP foods. Salads and green smoothies are the best way to incorporate Swiss chard, lettuce, kale, bok choy, arugula, baby spinach, and collard greens.
Cooked fibrous vegetables
Apart from leafy greens, there are many fiber-rich veggies that are easy to digest for IBS. Fiber helps fill up the stomach and reduces food cravings that may lead to unhealthy snacking. Sautéed bell peppers, carrots, eggplants, turnip, tomatoes, sweet potatoes, green beans, and even corn are popular options.
Assorted seeds
Chia seeds, flax seeds, pumpkin seeds, and sunflower seeds are excellent low FODMAP IBS-friendly foods. Seeds are a rich source of fiber and omega-3 fatty acids suitable for those who suffer from IBS with constipation.
Assorted nuts
Not all nuts are good for gut health. However, walnuts, pecans, pine nuts, and Brazil nuts are healthy sources of fiber, good fats, and proteins and can be safely eaten by those who have IBS.
Grains
Whole grains are rich in soluble fibers that aid digestion. These include brown rice, oats, and barley. But avoid whole wheat and wheat bran.
Everlywell Food Sensitivity testing
Before making changes in the daily food regime, one can consider using the Everlywell Food Sensitivity kit to assess the body’s immune system response at home. The test is a good start to consider foods that must be included or excluded while planning an elimination eating habit to manage digestive disorders better. The Everlywell food sensitivity test works by tracking a specific change in the immune system’s IgG antibody reaction to over 96 types of foods. A higher reaction indicates the food may cause sensitivity and trigger symptoms linked to digestive disorders.