Nowadays, more and more people unfortunately suffer from the so-called irritable bowel syndrome (IBS) or spastic colon, which is characterized by severe abdominal pain and various very unpleasant digestive disorders. This syndrome makes people who suffer from it unable to eat a normal diet because of the wide variety of foods that can trigger the symptoms, causing these people to fear eating almost everything and to have a very poor diet.
However, although it is true that it is very difficult to find out the exact ingredients that trigger the discomfort in each person, there is a wide variety of foods that after several studies have shown to be very useful to improve the diet of these people, while also improving the overall symptoms of this disorder.
Are you tired of suffering from colic, abdominal swelling and diarrhoea on a continuous basis? Do you want to start eating better and enjoy a truly varied diet full of nutrients and flavour? Throughout this article we will give you the solution you need so much.
Next we will explain in detail 8 foods suitable for people with irritable bowel syndrome that will help you improve the spastic bowel symptoms and start enjoying the taste of food.
Let’s get started!
Lean meats are mostly composed of proteins, which are not fermentable by the bacteria that inhabit our stomach and therefore are not capable of generating the uncomfortable gases that IBS produces.
This makes lean meat one of your main allies to start eating meat without fear of suffering discomfort during your digestion or spastic colon symptoms and severe dehydration symptoms. However, not all types of lean meat are valid, but only those in which you can see that there is no excess fat, nor dark cuts: white chicken, lean meat cuts such as sirloin or round eye.
This way you can start consuming more animal protein in a totally healthy and risk-free way. Remember that protein is an essential element in any adult’s diet, being especially important for the maintenance of our muscles and obtaining energy.
As with lean meats, eggs are a very high-protein and easily digestible food, so anyone suffering from irritable bowel syndrome could start eating them without any fear. The egg is a very versatile food that can be cooked in all kinds of ways, the most recommended in this case being to consume it boiled or in the form of an omelet with extra virgin olive oil.
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Fish rich in omega-3
Fish is generally very rich in omega-3 fatty oils, which in turn have been shown to be a very beneficial ingredient for our intestinal health due to their anti-inflammatory properties. Therefore, since one of the main symptoms of spastic colon is inflammation of the intestines, starting to eat fish rich in omega-3s will help reduce discomfort.
The main fish rich in omega 3 are the following:
- White fish
- Black cod
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Vegetables with low FODMAP content
One of the main food groups that people with irritable bowel syndrome tend to avoid are vegetables, as they contain a high amount of fiber that promotes gas generation or bloating; however, several studies have shown that this phenomenon can be avoided.
The key to eating vegetables without discomfort is to gradually start eating a variety of vegetables with low levels of PODMAP. The experts have created a list of vegetables that meet this requirement, ideally gradually increasing the daily dose of vegetables until we see that we do not generate any adverse effects.
The main vegetables with low levels of PODMAP are:
- Bamboo shoots
Leafy vegetables with low levels of FODMAP
The intestinal flora of a person who has been suffering from IBS for a year will be very grateful if we start eating leafy vegetables with a high amount of fibre, as this will favour a faster and less tiring digestion.
The best leafy vegetables for people with IBS are:
Fruits with low levels of FODMAP
As with vegetables, fruits are an essential food in the diet of people for the acquisition of all kinds of vitamins and natural fiber, which will promote digestion and strengthen the absorption capacity of our intestine. The key to preventing fruit from making us feel bad is not to exceed the recommended daily dose or simply to eat one piece of fruit a day instead of the 3 or 4 that experts recommend for the general population.
The best fruits with low FODMAP content are:
Nuts are one of the most complete snacks that anyone can consume regularly, including people with IBS. These fruits are rich in protein, fibre and omega-3 fatty acids, so they contain anti-inflammatory properties that will help reduce our intestinal discomfort, while keeping us well fed.
The best nuts for people with irritable bowel syndrome are:
- Sin nuts
- Brazil nuts
- Macadamia nuts
Seeds, like nuts and fish, are a great source of omega-3 fatty acids, so eating them in moderation will help improve our digestion. To consume them we can take them directly, or adding them to our salads or yogurts.
The best seeds for people with IBS are:
- Pumpkin seeds
- Sunflower seeds