Abdominal pain, gas, diarrhea alternating with constipation. This is how intestinal oversensitivity can manifest. Then a diet comes to the rescue, calming the intestines and helping to relieve ailments.

Constant rush and tension, no time to relax, an unhe althy diet - all these are difficult challenges forintestines , which in response to this lifestyle shrink more and more often than usual. This in turn causes recurrentabdominal pain , nausea, flatulence, diarrhea or constipation, which are typical symptoms of irritable bowel syndrome (IBS). Every second patient reporting to the gastroenterologist complains about symptoms related todigestion . Although it's a common condition, the exact causes are still unknown. It is known that symptoms worsen under stress, and do not occur at night and when we are relaxed, e.g. on vacation.

Overeating causes bowel discomfort

Ailments can also be caused by overeating. Large meals, especially if eaten in a hurry, cause the intestines to accumulate an excessive amount of nutrients in a short time. This, in turn, disrupts the digestive and assimilation processes. Undigested food travels into the large intestine, where it over fermentates and produces gas, which in turn causes gas and bloating. It also promotes diarrhea. They are often preceded by severe lower abdominal pain, worsen after a meal and decrease after a bowel movement.

These symptoms are just one of the many forms of intestinal irritability. Some patients suffer from cramp pains in the intestines and constipation, others complain of flatulence and abdominal pain, usually after eating dishes containing a lot of fat and fiber. In some patients, the periods of diarrhea and constipation may alternate. Most complain of discomfort after meals. Therefore, diet plays a key role in treating irritable bowel.

Irritable bowel syndrome has symptoms similar to lactose (milk sugar) intolerance

He is often confused with her. In order to exclude this intolerance, it is necessary to remove milk and all products containing even a small amount of it from the diet for 3 weeks. They need to be replaced with lean cottage cheese, kefir or natural yogurt, which are smallthe amount of lactose, and watch if the discomfort improves. After this break, you can drink 2-3 tablespoons of milk. If symptoms appear, the pains are probably related to lactose intolerance.

Less and more often, the ideal diet for irritable bowel

Use a lightly digestible diet - it can be modified depending on the form of the disease. In any case, however, you should eat regularly, preferably 4-5 small meals a day. Consume them leisurely, sitting, in a calm atmosphere. It is recommended to boil in water and steaming, baking in foil, stewing without or with a little fat. Frying and grilling must be avoided. Lean meats, cold cuts and fish are recommended. Use mild spices: lemon juice, lemon balm, dill, parsley, marjoram, cloves, vanilla, basil, tarragon, Provencal herbs, thyme, cumin, anise.

You must do it

Your allies

AT POLES:

  • wheat bread, rusks, possibly graham, small groats (corn, krakowska, semolina, pearl), rice, boiled potatoes
  • dry blueberry infusion, cocoa on water, glass of dry red wine, jelly, jelly, boiled carrot, grated apple
  • root vegetables (carrots, parsley, celery), lettuce, chicory
  • natural yogurt and kefir
  • lean boiled meat and fish

IN CONFIDENCE:

  • wholemeal and mixed bread, wholemeal pasta, thick groats, cereals
  • oat bran
  • raw vegetables (lettuce, tomatoes, chicory, carrots, parsley, celery, red beets, peppers)
  • prune compote, vegetable broth, herbal infusions (mint, nettle, chamomile or fennel)
  • dried plums, apricots, raisins

AT BLOOD:

  • fresh herbs (dill, parsley, thyme, basil, mint)

When you have diarrhea

Then reach for rice and potatoes, because the starch contained in them binds excess water, so it is breathtaking. Boiled carrots and pumpkin, raw apple grated on a grater and banana have similar properties. Eat wheat bread, boiled root vegetables, endive, butter lettuce. Instead of sweet milk, drink kefir or plain yogurt. Sometimes you can eat 1-2 slices of cheese - it has a lot of protein and calcium, which are breathtaking. Give up products that have a laxative effect, e.g. sugar, sweets. Avoid fruit juices (especially apple and grape juices) - they contain fructose, a fruit sugar that, in large amounts, can cause intestinal cramps and diarrhea.

If you are constipated

Bet on foods rich in fiber. It is recommended to eat itas much as 40-50 g per day. Introduce it into the menu gradually and watch if it does not cause any discomfort. More often reach for wholemeal, wholemeal and mixed bread, replace regular pasta with wholemeal. Cook groats, oat cereals, barley, rye, eat a tablespoon of oat bran 2-3 times a day. Make sure you have a serving of vegetables in every meal. And limit fatty meats and cold cuts, cheese. In the morning on an empty stomach, drink a glass of boiled water or eat 2-3 plums soaked in water.

When you are tired of flatulence

It is sometimes recommended that you eat 1-2 tablespoons of wheat bran a day, but sometimes it can do more harm than good. They contain mainly insoluble fiber, which contributes to the formation of gas and can cause gas and pain. In this case, give up bran, wholemeal and rye bread. Similarly, with legumes, cruciferous vegetables, garlic, onions, leeks, peppers, mushrooms and fruits (especially apples, grapes and pears). Fatty and spicy dishes, which burden the intestines, as well as carbonated drinks, are also inadvisable.

Dietary fiber daily

50g of fiber a day heals constipation and regulates bowel function. To cover this demand, you need to eat, for example, 2 medium slices of whole grain bread, 4 tablespoons of multi-grain muesli, 2 medium apples, a medium banana, 2 medium oranges, a handful of raisins and 7 prunes.

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Author: Time S.A

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Find out moreDon't do that

Avoid in your diet

AT POLES:

  • very sweet-tasting products (honey, grape juice, apple juice, pear juice, fresh and dried plums, pears, cherries, peaches)
  • chewing gum, some candies, e.g. jellies, jellies, jams

IN CONFIDENCE:

  • cruciferous and legume vegetables, onion, garlic and leek
  • yellow, blue and processed cheeses, fatty meats and cold cuts
  • rice, chocolate, dry foods, strong tea, blueberries, cocoa

AT BLOOD:

  • fatty and hardly digestible dishes
  • hot spices (pepper, chili, hot pepper, mustard, horseradish, vinegar)
  • boiled, stewed and fried cabbage, legumes, onion, garlic, leek, dishes with mushrooms, wholemeal and rye bread
  • carbonated drinks

Category:

Diets