Three White Coats

Food and Drinks

 

Is there a type of food that makes my symptoms worse?

 

Foods that typically trigger IBS symptoms are: processed, fried and spicy food, carbonated drinks, chocolate, dairy, the skin of fruits and vegetables, sugar, alcohol, coffee, onions, cabbage, legumes, food containing sugar alcohols as sweeteners (xylitol, sorbitol, mannitol…). Foods that trigger your symptoms might be different than the usual suspects. When looking for a connection between the food you ate and IBS symptoms, keep in mind that the symptoms can sometimes appear 2-3 days after the food had been consumed. 

A number of common trigger foods (alcohol, processed and fried food, excessive sugar) should be avoided regardless of whether they are causing digestion problems or not. Foods with high nutritional value, such as vegetables and fruits, should be avoided only if you determine that they are responsible for your symptoms. It is important to have proper nutrition in mind when making decisions about eliminating certain foods from your diet.

 

Am I skipping meals?

 

IBS symptoms can be triggered by irregular eating patterns. Try to have 3 meals and 3 snacks daily, each moderately sized. Smaller meals are easier to digest and are less likely to cause bloating which is often experienced after large food intake. Also, frequent meals are likely to prevent overeating and rushed mealtimes.

 

Do I rush when I eat?

 

Slow eating and thorough chewing have important functions in the digestion process.

Chewing mixes food with the enzymes in saliva which start the digestion process. It also breaks food into small pieces that can be properly processed in the stomach and the small intestine. Big chunks of improperly chewed food do not allow efficient absorption of the nutrients in the small intestine and can lead to the overgrowth of bacteria in the colon.  Excessive bacterial fermentation in the colon can lead to gas, feelings of bloatedness and abdominal pain.

Additionally, chewing is known as a stress-coping activity (teeth clenching, nail biting), so use your mealtimes to relax by chewing slowly and thoroughly.

 

Am I distracted while eating?

 

While eating, focus on your food and avoid distractions such us your phone or TV.  Eating in a calm atmosphere reduces stress and allows you to fully enjoy the eating experience. Use your mealtimes as an opportunity to develop a positive attitude toward food and the nourishment it provides.

 

Am I drinking enough water?