Irritable bowel syndrome (IBS) is the most common functional digestive disorder in the world.
Fortunately, in most cases modifying your diet can reduce the impact of your symptoms. Here we tell you which foods you should avoid.
IBS is a group of digestive symptoms, which includes colic, abdominal pain and bloating, constipation and / or diarrhea, and gas.
These discomforts can occur for a long time (in some cases years) with periods of exacerbation or improvement.
The causes for which this disorder occurs are not entirely clear. In some cases, it can occur after a bacterial or parasite intestinal infection (yardiasis). This is called postinfectious IBS.
However, there are also other types of triggers, such as stress at an early age, changes in the intestinal microbiota, alterations in the nerves of the digestive system, or muscle contractions in the intestine.
IBS can occur at any age, but it usually begins in adolescence or early adulthood, being twice as common in women than in men.
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Its prevalence varies according to the different regions of the world. For example, in the US it is estimated that it affects between 10 and 10% of the population, in Europe between 5 and 15%, in Mexico around 20%, while in the rest of Latin America it ranges between 10 Y 20%.
What foods to avoid
In 2005 A group of researchers from Monash University, Melbourne, Australia, published the term FODMAP, which is derived from fermentable oligosaccharides, disaccharides, monosaccharides and polyols (oligosaccharides, disaccharides, monosaccharides and polyols fermentable)
These are short-chain carbohydrates and related alcohols, which, as they are not properly absorbed in the small intestine, can cause digestive discomfort.
According to the researchers, a low FODMAP diet can help reduce the symptoms of IBS, as well as those of other inflammatory bowel diseases, such as ulcerative colitis or Crohn’s disease.
These are examples of foods rich in FODMAP, and that you should avoid if you have IBS:
- Oligosaccharides : garlic, artichoke, barley, onion, rye, nuts, such as cashews or pistachios, fennel, legumes, such as chickpeas or lentils, beets, leek or wheat.
- Disaccharides : milk, ice cream, or yogurt.
- Monosaccharides : asparagus, cherries, mango, apple, honey and high fructose corn syrup, pear or watermelon.
- Polyols : apricot, mint or sugar-free candies, cherries, plums, cauliflower, apple, peach, pear, watermelon or mushrooms.
Although there are different studies confirming that restricting the FODMAPs in the diet helps to control digestive symptoms in the short term in people with IBS, warn that this type of diet can be harmful if carried out for long periods, mainly because it affects the intestinal flora and the intake of nutrients .
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For this reason, it is essential that it be carried out only under the advice and supervision of a health professional.
To alleviate the symptoms of IBS, it is also advised to limit or avoid:
- Alcohol and caffeine.
- Foods with gluten, such as barley, rye and wheat.
- Foods that cause bloating and gas, such as broccoli, cauliflower, Brussels sprouts, or legumes.
- Highly spicy food.
- Fats.
- Ultra-processed products.
Other tips
The burden of daily responsibilities can cause or exacerbate the symptoms of IBS. Therefore, professionals advise controlling stress to reduce its impact on the body.
Among the most used options to treat this problem are:
- Hypnotherapy : directed to the intestine.
- Relaxation techniques : designed to help combat stress and relax the abdominal muscles.
- Cognitive-behavioral therapy : focused on helping change thinking and behavior patterns to improve IBS symptoms.
Also used advises to perform exercise regularly, around 150 weekly minutes of moderate physical activity. However, any activity is useful to start with, even light walks.
Finally, another aspect that should not be neglected is sleep patterns. Many times the vicious cycle of poor sleep leads to being anxious, stressed, and making poor food choices.
All this can exacerbate the symptoms of IBS, therefore, it is advisable to establish regular sleep schedules and try sleep between 7 and 8 hours a day.
When to see a doctor
Just a A small percentage of people affected by IBS have severe signs or symptoms. Generally, by modifying diet, lifestyle, and managing stress, the impact of this digestive disorder can be reduced.
You should consult a health professional if IBS symptoms are accompanied by:
- Anemia .
- Nocturnal diarrhea.
- Difficulty to swallow.
- Persistent pain when passing gas or defecating.
- Involuntary weight loss.
- Rectal bleeding.
- Unexplained vomiting.
To remember:
Until significant scientific evidence from human trials is available, people interested in using herbal therapies and supplements should exercise extreme caution.
Do not abandon or modify your medications or treatments, first talk to your doctor about the potential effects of alternative or complementary therapies.
Remember, the medicinal properties of Herbs and supplements can also interact with prescription drugs, other herbs and supplements, and even alter your diet.
Sources consulted : Exhaustive Database of Natural Medicines, Library US National Medicine, Mayo Clinic, US Department of Agriculture, National Institute of Diabetes and Digestive and Kidney Diseases, National Institute of Complementary and Alternative Medicine.