Swollen belly, pain, spasms, bloating, constipation or diarrhea, or both. A “hell” called irritable bowel. Here are some dietary tips to reduce symptoms.
There is no real diet that works for everyone. Also because the so-called irritable bowel presents itself differently from one individual to another.
However, there are some tricks to minimize the symptoms due to a capricious intestine: foods to avoid or eat in moderation and, above all, a lifestyle change.
Eliminate harmful foods
First step: identify the foods that exacerbate our disorders, because each of us has different sensitivities.
When the colon makes itself felt more we must ask ourselves what we ate in the last two meals in order to discover our “dangerous” foods.
And, although none of these can be accused of causing irritation to the colon on its own, it will be appropriate to limit its intake.
The list of “good” and “bad”
In this way we can draw up our list of prohibited foods or foods to eat only occasionally. A list in which, in general, the following categories of foods often occur:
| Dairy products | Milk, cheese |
| Fruit | Peaches, pears, bananas and plums |
| Vegetable | Vegetables that promote the formation of gas in the intestine, especially broccoli, cabbage, cauliflower and Brussels sprouts, but also artichokes, spinach, onion, arugula, cucumbers, celery |
| Legumes | Dried peas, beans, lentils |
| Sweeteners | Sorbitol, fructose |
| Beverages | Coffee, tea, caffeinated or carbonated beverages |
| Other | Jam, spices, fiber and whole foods |
To these are added, of course, all the heavy, fatty and fried dishes.
Finally, foods rich in salt, such as nuts or sausages, can still be at risk.
Fibers yes, fibers no
Usually flour and whole grains, barley, oats, spelt, bread, pasta, brown rice do not give problems.
Indeed, if our intestine as well as irritable is mainly lazy, foods rich in fiber will be a valuable help.
On the contrary, in case of frequent diarrhea better rice and other astringent foods, such as potatoes.
Yogurt or, in any case, lactic ferments with probiotics and prebiotics are an excellent aid because they keep the intestinal flora healthy.
It is very important, in any case, to drink at least a liter and a half of water a day, avoiding carbonated drinks as much as possible.
No stress and regular schedules
Stress and the habit of eating hasty meals at any time are great enemies of intestinal well-being.
A golden rule is to eat slowly and in a serene environment, calmly chewing each bite to improve digestion.
Getting used to having three light meals and two snacks every day respecting fixed times is even more important than what we eat: it helps intestinal functions and restores its regularity.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.