- Step 1: Know what to avoid Avoid well-known gastrointestinal triggers, such as foods high in fat, insoluble fiber, refined foods, caffeine, coffee, carbonated beverages, and alcohol.
- TIP: Even decaffeinated coffee can trigger an IBS episode.
- Step 2: Choose fiber-rich foods Eat foods rich in fiber, such as dark and leafy greens, legumes, whole-wheat flour, and nuts.
- Step 3: Use a fiber supplement Utilize a fiber supplement, such as wheat bran or an over-the-counter supplement, to increase bowel movements and avoid constipation.
- Step 4: Use medications Consider using a laxative for constipation or an anti-diarrheal for severe bouts of IBS. Be aware, though, that long-term use of such medications can actually worsen symptoms.
- Step 5: Work with a nutritionist Ask your doctor to recommend a registered dietician. A dietician can help you avoid IBS triggers and tailor a healthy menu to your lifestyle.
- FACT: Ancient Egyptians used castor oil as a medicine and as a laxative.
You Will Need
- low-irritation foods
- Soluble fiber