Irritable bowel syndrome (IBS) is a condition that causes annoyance, stomach pain, diarrhea, constipation, and endless chaos. In addition to seeing a doctor, choosing the right food is the key to health. Because some things that seem healthy may not be suitable for our health.
Irritable Bowel Syndrome (IBS) is a condition that causes discomfort in daily life, whether it be abdominal pain, bloating, diarrhea or constipation. Choosing the right foods is the key to managing these symptoms. Today we will take you to explore which foods are the “friends” and “enemies” of the intestines, along with tips on making real changes to your daily diet. Also, get to know หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล of carbohydrates that are difficult to digest and often cause gas and bloating.
Foods that help with irritable bowel syndrome
Choosing the right foods can greatly help relieve symptoms of irritable bowel syndrome because they not only reduce irritation but also promote long-term gut health.
- Low-FODMAP fruits and vegetables, such as cucumbers, carrots, zucchini, ripe bananas, or strawberries, are less likely to cause gas or bloating, which can help relieve discomfort in people with IBS.
- Easily digestible protein sources such as eggs, fish, skinless chicken, or tofu. These proteins are easily digested and do not trigger irritable bowel syndrome like proteins from red meat or processed foods.
- Probiotics and prebiotics, such as lactose-free yogurt, kimchi, miso, or bananas, as probiotics help balance the microflora in your gut, improving digestion.
Foods to avoid for irritable bowel syndrome
Certain foods can act as your gut’s enemies, causing gas, irritation, or irregular bowel movements, especially if you already have irritable bowel syndrome. Avoiding these foods can help your gut function more smoothly.
- High- FODMAP foods include cow’s milk, apples, garlic, onions, and beans. Because carbohydrates in the FODMAP group are fermented in the intestines, it is easy to cause gas and bloating.
- Greasy and fried foods, including fast foods. The fat in these foods slows down the intestines, or in some cases, makes the intestines move too quickly, causing diarrhea. Examples: coffee, strong tea, soft drinks, energy drinks.
- Processed foods and preservatives, such as sausages, ham, snack foods, or instant noodles, because preservatives and trans fats in processed foods can trigger inflammation and make symptoms worse.
- Carbonated beverages and caffeinated beverages such as coffee, strong tea, soda and energy drinks. Caffeine stimulates the nervous system in the intestines, causing abnormal movements. Carbonated beverages cause more gas in the intestines.
Tips for curing irritable bowel syndrome
- Eat small, frequent meals. Eating the right amount of food can help reduce pressure on your digestive system and prevent stomach pain or bloating.
- Drink plenty of water because water helps the intestines work smoothly, reduces constipation, and helps remove waste from the body.
- Avoid eating late at night. Eating close to bedtime causes the intestines to work too hard, which can affect digestion and increase the risk of symptoms.
- Keep a food log of your triggers. Different people have different triggers, so keeping a log can help you know what to avoid.
Managing irritable bowel syndrome is not as complicated as you think. Just choose the right foods, complete with all 5 food groups, avoid risky foods first, along with exercising and getting enough rest. If symptoms do not improve, see a doctor immediately.