Stomach pain, bloating, diarrhea or constipation, or alternation of the two, are the symptoms of irritable bowel syndrome. A diet is needed, which means in particular to differentiatesoluble fibers of insoluble fiber.
Irritable bowel syndrome: gastrointestinal discomfort
To get rid of digestive discomfort that characterizes the irritable bowel syndrome, it is necessary to avoid all foods that may irritate theintestine, that is to say, those that cause hyperstimulation and distension significantintestines.
The first reference is to eat more soluble fiber and to limit the insoluble fiber.
The first reference is to eat more soluble fiber and to limit the insoluble fiber.
What is the difference between soluble and insoluble fiber?
The insoluble fibers are irritating to the intestines and thus tend to exacerbate GI symptoms in cases of irritable bowel syndrome. They exacerbate bloating, intestinal pain, diarrhea and loose stools more generally.That's why the insoluble fibers are limited in people suffering from irritable bowel syndrome.
Conversely, soluble fiber are soft to theintestine, as they stimulate the digestive transit and less in order to alleviate digestive discomforts. Their secret is that during digestion, they form a gel. Moreover, the soluble fiber promotes the reabsorption of sodium and water in the colon. Result, the stools are less soft.
Conversely, soluble fiber are soft to theintestine, as they stimulate the digestive transit and less in order to alleviate digestive discomforts. Their secret is that during digestion, they form a gel. Moreover, the soluble fiber promotes the reabsorption of sodium and water in the colon. Result, the stools are less soft.
The latter are preferred and consumed at each meal, the first being to reduce.Please note that the amount of soluble fiber should be increased gradually to allow time for thebowel to get used to. It recommends that the final amount of 20 to 30g of soluble fiber per day.
What foods are rich in soluble fiber, to focus on?
Cereals:
Rye bread.
The oat bran bread (not whole wheat), grain oats, oat flour.
Barley, barley flour, grains of barley.
Buckwheat.
Vegetables (preferably cooked to eat):
Carrot, zucchini, squash, asparagus, potatoes without skin, sweet potatoes.
Fruits:
Orange, grapefruit, peaches, nectarines.
Rye bread.
The oat bran bread (not whole wheat), grain oats, oat flour.
Barley, barley flour, grains of barley.
Buckwheat.
Vegetables (preferably cooked to eat):
Carrot, zucchini, squash, asparagus, potatoes without skin, sweet potatoes.
Fruits:
Orange, grapefruit, peaches, nectarines.
What foods are rich in insoluble fiber, limit?
Cereals:
Whole wheat, wheat bran, whole wheat bread.
The multi-seed bread, bread with flax seeds.
The whole wheat pasta.
Bulgur.
The whole corn.
Spelt.
Cereals to multiple seeds, cereals Type All Bran.
Vegetables:
Potato with its skin, Brussels sprouts, broccoli, peas.
Fruits:
Pear, apple, dried fruit (prunes, figs, dates), papaya.
Flaxseed.
Legumes.
Whole wheat, wheat bran, whole wheat bread.
The multi-seed bread, bread with flax seeds.
The whole wheat pasta.
Bulgur.
The whole corn.
Spelt.
Cereals to multiple seeds, cereals Type All Bran.
Vegetables:
Potato with its skin, Brussels sprouts, broccoli, peas.
Fruits:
Pear, apple, dried fruit (prunes, figs, dates), papaya.
Flaxseed.
Legumes.
The other components of the diet in case of irritable bowel syndrome
Reduce fats because they promote bowel movements.
Limit foods that ferment: legumes (lentils, beans, peas ...), cabbage family (cabbage, broccoli, turnips, cauliflower, Brussels ...).
Avoid irritating foods for the gut: raw vegetables, raspberries, kiwi, passion fruit, orange juice, tomato juice, grapefruit juice, coffee, tea, alcohol, chocolate, pepper, turmeric, ginger, mustard , coriander, cumin, dill, etc..
Drink plenty of water.
Make meals at regular times.
Limit foods that ferment: legumes (lentils, beans, peas ...), cabbage family (cabbage, broccoli, turnips, cauliflower, Brussels ...).
Avoid irritating foods for the gut: raw vegetables, raspberries, kiwi, passion fruit, orange juice, tomato juice, grapefruit juice, coffee, tea, alcohol, chocolate, pepper, turmeric, ginger, mustard , coriander, cumin, dill, etc..
Drink plenty of water.
Make meals at regular times.
How long does the plan anti-irritable bowel syndrome?
It is recommended to follow such a diet food for about a month and then gradually reintroduce foods excluded or limited. In this way, it is possible to identify the few foods that are most irritating to you. These are precisely those that you may need to limit longer-term.
It is recommended to follow such a diet food for about a month and then gradually reintroduce foods excluded or limited. In this way, it is possible to identify the few foods that are most irritating to you. These are precisely those that you may need to limit longer-term.
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