When you know the things that can make your IBS symptoms flare up, called triggers, you can make a plan to avoid them. That way, you can work on keeping problems with constipation, diarrhea, belly pain, and bloating to a minimum.
IBS is different for everyone, but it may help to keep track of how you react to the most common symptom triggers and learn to prevent them.
Irritable bowel syndrome (IBS) is especially hard on people at work, but there are ways to cope.
Even getting ready to go to work can be hard for people with some types of IBS. It's not unusual for IBS sufferers to have four to five bowel movements before they leave the house, says Jeffrey Roberts, president and founder of the IBS Self Help and Support Group. The group has 60,000 active members online, as well as face-to-face meetings in the U.S., Canada, and other countries.
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Gradually boost your fiber intake by 2 to 3 grams per day until you're eating 25 (for women) or 38 (for men) grams per day. Good sources include whole-grain bread and cereals, beans, fruits, and vegetables.
Eat a moderate amount of foods that are higher in the sugar substitute sorbitol, such as dried plums and prune juice.
Drink plenty of plain water every day.
Try ground flaxseed. You can sprinkle it on salads and cooked vegetables.
Dairy products, especially in people who can’t digest the milk sugar lactose, called lactose intolerance
Foods with wheat for people who are allergic to or have a bad reaction to gluten.
Better Diet Choices for Diarrhea:
Eat a moderate amount of soluble fiber. It adds bulk to your stools. Good sources are whole wheat breads, oats, barley, brown rice, whole-grain pasta, the flesh of fruit (not the skin), and dried fruits.
Don't eat foods at opposite temperatures, such as ice-cold water and steaming hot soup, in the same meal.
Stay away from broccoli, onions, and cabbage. They cause gas, which can make you feel worse.
Eat smaller portions.
Drink water an hour before or after meals, not while you eat.
Talk with your doctor or a dietitian if you think you may have a wheat allergy.
To ease symptoms of bloating and gas, try to avoid gassy foods such as beans, Brussels sprouts, wheat germ, raisins, and celery.