General Eating Advice
Our eating patterns can trigger IBS symptoms by themselves. Apart from following a low fodmap diet, there are some simple things you can do that will help reduce the severity and frequency of your IBS symptoms. Here are some quick tips:
Enjoy your meals slowly. Overeating or binge eating (devouring large quantities of foods in a short period of time) can increase IBS symptoms. Eating small meals means you will consume smaller amounts of food triggers.
Avoid Eating Excessive Amounts of Fats, Caffeine, and Alcohol
A low to moderate intake of the above foods is crucial for long term health and minimizing IBS.
People with IBS have a lower threshold for bloating, discomfort, and pain after high fat meals. Avoid rich, greasy food. Try to eat reduced-fat options when possible or only a small serving of fatty food.
Caffeine is a stimulant and in susceptible people can make the digestive tract work faster, making contents moves through more rapidly. Even people without IBS know what’s coming after that morning coffee. It is best to limit caffeine based beverages to no more then 3 cups a day, and to spread them out throughout the day.
Alcohol can worsen symptoms of IBS. Professionals will tell you to avoid it completely, but this is often not an option for many reasons. If you drink and suffer from IBS, it is better to drink on a full stomach rather then an empty one.
Also, Avoid Doing The Following:
Having Stress Filled Meals
Don’t use mealtime as a forum for difficult and stressful discussions with family or at work. When your stomach is easily upset, being emotional upset can be a trigger for IBS. Try to take your time eating and enjoy your meal.
Don’t Skip Meals- Eat Regularly
People often skip meals as a way to avoid excessive calorie intake. What often happens however, is that hunger encourages rapid overeating at the next meal. Breakfast, in particular, is a meal that people are often tempted to skip; the most important meal of the day. It enables re-hydration after many hours of no fluid intake during sleep and also promotes a healthier intake of nutrients throughout the day.
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