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Irritable colon syndrome, commonly called IBS, is a disorder of digestive tract which currently affects between 25 and 45 million people . Although its exact cause is unknown - muscle contractions in the intestines, infections and problems with the nervous system can all play a role - there are certain triggers, including food and stress, which tend to worsen the issue. However, doctors say that if you incorporate the best food for the IBS in your diet, it may have a positive Effect, soothing - or at least not causing - systems such as pain and cramps, constipation, bloating, gas, diarrhea, etc.

"The role of allergy or intolerance to food in the IBS is not fully understood", Mayo clinic The site explains, adding that real food allergies rarely seem to cause the condition. "But many people have symptoms of IBS worse when they eat or drink certain foods or drinks. These include wheat, dairy products, citrus, beans, cabbage, milk and drinks Gaseuses, "note their experts.

"The diet and the lifestyle have a lot to do with the management of the SCI," said Harpreet Palm , Md, mba, cpe, a Pediatric gastroenterologist And the president of the Pediatric Department of Hackensack Meridian School of Medicine and the Hovnanian children's hospital. "Eating good food and determining food triggers can change your life."

Many of the best foods for SCI are "low mobile foods", which is an acronym for oligosaccharides, disaccharides, monosaccharides and fermentable polyols, explains Pall. These are short carbohydrates and sugar alcohols poorly absorbed by the body.

To understand what suits you best, your doctor may recommend eating foods with low FODMAP as part of a short -term elimination diet while following changes in your symptoms. "If you cut the worst food for the SCI and you still have gastrointestinal upheavals, an elimination diet can help understand food triggers," says Pall Better life.

If you are ready to put yourself on the path of healing, it is advantageous to know where to start. These are the best foods to try if you have IBS, according to doctors and dietitians.

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Unlike proteins, carbohydrates and fats, fibers cannot be digested by the body. However, this can always have a major impact on your digestive tract, especially if you suffer from IBS.

"We largely think that the SCI is caused by a deficient supply of dietary fiber, and most doctors recommend that patients with SCI increase their consumption of dietary fibers in order to relieve their symptoms," said a 2017 study published in the International journal of molecular medicine .

However, these researchers note that, as different types of dietary fiber have different physical and chemical properties, they affect the SCI differently.

"Shortly firm and highly firmly -firm, such as oligosaccharides soluble and highly firmly firmly causes gas production that can cause abdominal pain or discomfort, abdominal bloating or distension, and flatulence in patients with SCI. On the other hand, long chain, viscous, soluble intermediate and moderately firmly -firing dietary fibers, such as psyllium, lead to low gas production and the absence of symptoms linked to excessive gas production, "said the study.

Raj dasgutta , MD, chief medical advisor for Fortune recommends health , says that opting for sources of soluble fibers, such as oats, can help improve your symptoms of IBS. He notes that they "absorb water in your intestine, which makes your stools softer and easier to pass. They can also help regulate your stool without causing a lot of additional gas or bloating. ”

According to Mayo Clinic, changes in intestinal microbes may have an impact on the severity of IBS symptoms. "The examples include changes in bacteria, fungi and viruses, which generally reside in the intestines and play a key role in health. Research indicates that microbes in people with SCI can differ from those of people who do not have the SCI, "they note.

To this end, DASGUPTA regularly recommends probiotic foods, which can help restore the intestinal microbiota. "Yogurt with living crops, kefir, kimchi and sauerkraut contain useful bacteria that can help improve your intestinal health," said the doctor. "These probiotics help restore the balance of your digestive system, helping to eliminate symptoms such as gas, bloating and irregular stools."

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According to a 2018 study published in the Journal of Inflammation Research , "Chronic, low -grade and subclinical inflammation was involved in the pathological process and is supposed to perpetuate the symptoms of the SCI." AE0FCC31AE342FD3A1346EBB1F342FCB

This is why Dasgupta recommends eating food naturally fight inflammation . "Ginger is naturally anti-inflammatory and can soothe the digestive system, helping symptoms such as nausea, bloating and cramps. Whether consumed fresh, such as tea, or in the form of a supplement, ginger can help to relieve any gastrointestinal discomfort, "he said Better life.

Likewise, some plant -based teas can also help soothe your SCI symptoms. "The teas of chamomile, fennel and meton can help reduce gastrointestinal discomfort. Chamomile, in particular, is anti-inflammatory, while fennel can help with gas and bloating," explains Dasgupta .

Peppermint teas can be particularly beneficial, notes the doctor. "Peppermint has menthol, a natural muscle relaxant. Peppermint tea or supplement capsules can help relax the muscles of your digestive tract, reduce spasms or discomfort associated with IBS", said- he.

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Many doctors theorize that the SCI occurs when a person's intestines do not have the enzymes they need to digest sugar. This is why the choice of good fruits and vegetables - those that are lower in fructose and sorbitol - can also have an impact Kylie Bensley , MS, RD, certified nutritionist, clinical dietician and founder of Sulinu .

It recommends eating fruit with low fructose such as kiwi fruits, strawberries, green bananas, blueberries, grenades and raspberries. "It is best to eat lower vegetables in sorbitol, such as green beans, carrots and eggplant," advises the dietitian.

Riche, fat or transformed meat cuts can easily worsen your SCI symptoms, so that lean protein sources are considered preferable. "They give you essential amino acids without overloading your digestive system, which makes them ideal for managing the symptoms of the SCI," explains Dasgupta.

"The eggs are easy to digest and do not bother the colon," accepts Pall. “Enjoic meats are another excellent protein source and give you a lot of food options for meal planning. Steep meats include lean beef cuts (for example, surlong, upper / lower round steaks), pork, white meat chicken and white meat turkey. ""

"Doctors often advise patients to eat animal proteins such as beef nourished with grass or outdoor poultry as it decreases the inflammation potential of the digestive tract that other cuts of meat can cause," add Pall.

Finally, Pall notes that salmon and other omega-3 fish are generally beneficial for those who have the SCI: "This also includes herring, black cod, anchovies, white fish, sardines, trout rainbow and mackerel. "

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The whole grains, rich in insoluble fibers, are known to invite the symptoms of the SCI. The rye and barley can also cause a peak of discomfort. However, experts say that quinoa can offer a safer alternative to many people with gastrointestinal conditions.

"Quinoa is a whole grain without gluten rich in protein and fiber. Unlike certain other grains, quinoa is easy to digest and less likely to cause gastrointestinal irritation, which makes it a good choice for people affected of SCI ", explains Dasgupta.

Finally, some experts say you can soothe the intestine by adding bone broth to your routine.

"The bone broth is made by simmered bones and connective tissues in water, in extraction of nutrients such as collagen, gelatin and amino acids. It is soft on the digestive system and can help to aplammer the intestine, This facilitates the digestion of other foods, "explains inflammation in the Dasgupta intests.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.