We know that IBS can cause painful symptoms and it can be challenging to figure out which foods are causing these symptoms. Foods and beverages which trigger these symptoms often contain one of the following:
Sugars & carbohydrates that are hard to digest - they ferment and pull more water into the intestines. This increases gas, leading to bloating, pain, and diarrhea after eating these foods.
Fatty, spicy or processed foods
Beverages with caffeine or alcohol
Now, let’s take a step-by-step process to learn how you can identify the foods that cause your symptoms through the elimination method:
Cook & eat homemade meals using fresh ingredients as often as you can.
Do not delay or skip meals - instead, have regular mealtimes.
Eat smaller meals at night before bedtime.
Do not eat too quickly - chew your food well.
Drink plenty of water - upto 6-8 glasses in a day.
Get plenty of exercise to help in bowel & gas movements.
Keep a diary of what you eat and any symptoms you get.
When you notice foods or beverages that trigger your IBS, stop eating it for 5-7 days. Do this for only one food/drink item at a time so that you can notice the changes.
Next, you slowly reintroduce them to see which ones are troublesome.
Once you identify the foods that cause symptoms, you can avoid or limit them.
Use the following list of foods to help in identifying & replacing your trigger foods:
Foods to watch out for: | How to replace them, if they are a trigger: |
Milk and milk products like ice cream, cheese, yogurt or maziwa mala | Lactose-free milk or other alternatives, like soya, oat or almond milk |
Some fruits like watermelon, pears, mangoes, apples, plums & over ripe bananas | Fruits like slightly ripe bananas, oranges, tangerines, pineapples, guava/mapera, papaya, passion, strawberries & grapes
|
Some vegetables like cabbage, broccoli, cauliflower, onions, garlic, sukuma wiki | Vegetables like ginger, tomatoes, carrots, eggplant/biringanya, french beans, pumpkin, spinach and traditional vegetables like terere |
Legumes like chickpeas/kunde, kidney beans, green grams/dengu | Legumes like yellow beans, lentils/kamande
|
Wheat-flour products like bread, chapati, mandazi, cakes & spaghetti | Rice, ugali, potatoes, sweet potatoes/ngwaci, or arrowroot/nduma |
Processed fruit juices, tea, coffee, sodas or alcohol | Water, caffeine-free tea or coffee, herbal teas, hot chocolate, cocoa powder |
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.