IBS-C DIET: TIPS FOR WHAT TO EAT AND AVOID

Medically reviewed by Kumkum S. Patel, MD

When it causes constipation, irritable bowel syndrome (IBS) is called IBS-C, with the "C" standing for "constipation." Oftentimes, the digestive systems of people with IBS-C are sensitive to certain foods and drinks, although individual triggers may vary.

However, lowering the amount of certain types of carbohydrates in the diet may help some people with IBS-C symptoms. These carbohydrates are called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).

Learning which foods contain FODMAPs, eating at consistent times, chewing thoroughly, and keeping a food and symptom journal may all help in avoiding IBS-C symptoms.

1. Limit Highly Refined Foods

In developed nations such as the United States, Canada, and the United Kingdom, people may get as much as half of their daily calories from ultra-processed foods. These foods are generally not considered nutritious and should be limited. Understanding which foods are highly refined or highly processed may help people with IBS avoid triggers.

Highly processed foods are generally high in sugar, unhealthy fats, and salt and are low in dietary fiber, protein, vitamins, and minerals. Eating many highly refined foods can cause gastrointestinal symptoms and disorders.

Highly refined foods can include:

  • Breakfast cereals
  • Burgers
  • Candy
  • Cakes and cake mixes
  • Carbonated soft drinks
  • Chocolate
  • Cookies
  • Hot dogs and other reconstituted meat products
  • Ice cream
  • Margarines and other spreads
  • Mass-produced packaged breads and buns
  • Noodles
  • Pastries
  • Powdered and packaged 'instant' soups
  • Poultry and fish "nuggets" and "sticks"
  • Prepackaged pies and pasta and pizza dishes
  • Sausages
  • Sweet or savory packaged snacks

Losing Weight With IBS-C

Losing weight is challenging for everyone and can be complicated with IBS. Many of the dietary changes for managing IBS, such as avoiding highly processed foods, choosing lean animal protein, and prioritizing low-FODMAP food, may all help manage weight.

Eating meals on a regular schedule and not overeating to avoid bloating or other symptoms may also help with weight loss. Drinking plenty of water is another strategy that may help with constipation, and also avoid overeating because you think you are hungry, but really your body is telling you it is thirsty.

2. Boost Your Fiber Intake

Most adults in the United States (90% of women and 97% of men) do not get enough fiber. The Dietary Guidelines for Americans recommend between 22 and 34 grams of fiber a day, depending on age and sex. Studies show that increasing fiber intake (especially soluble fiber) may help with symptoms of IBS-C.

Sources of soluble fiber include psyllium (available as a supplement), oats, figs, kiwis, and prunes. Prunes contain sorbitol (a FODMAP), so people following a low-FODMAP diet may want to avoid prunes as symptoms may return. Figs and kiwi are considered low-FODMAP foods, when eaten in small portions.

A good way to get more fiber is to have oatmeal for breakfast. Avoid prepackaged and instant varieties to reduce ultra-processed ingredients and additives that may lead to other symptoms.

3. Choose Cooked Veggies Over Raw

Vegetables are an important part of a healthy eating plan. They also contain fiber. For people with IBS-C it may be helpful to cook certain vegetables. Not every type of vegetable is the same, and some vegetables may be easier to digest when raw than others.

People must find their own tolerance level for raw vegetables to avoid symptoms. When symptoms are already cropping up, switching to cooked vegetables may be helpful to get symptoms better under control.

4. Add In Chia Seeds and Flaxseed 

Eating seeds can be an easy way to add fiber to the diet. Chia seeds and flaxseeds, in particular, are high in fiber but also low in FODMAPs. They can be added to oatmeal or a smoothie or sprinkled on salad or yogurt (if tolerated). Chia seeds can also be added to pudding or baked into breads.

5. Go With Hot Black Coffee Over Iced

Coffee is a popular morning drink, but people with IBS may find it difficult to tolerate at times. The caffeine and other substances in coffee could cause some people to have a bowel movement. Coffee is low in FODMAPs, but add-ins can lead to symptoms.

Iced coffees may contain sweeteners or other additives, especially those made at coffee shops. A hot, black coffee may be a better choice for some people with IBS.

6. Switch Some Meats to Plant-Based Proteins

Plain meats are low in FODMAPs. Choosing lean meats, fish, and eggs may be recommended for IBS. Animal meats and eggs are low in fiber. For that reason, eating plans that prioritize meats over plant-based proteins may make getting enough fiber challenging.

People with IBS-C may want to choose low-FODMAP plant-based protein sources such as tofu, tempeh, quinoa, and certain nuts and seeds.

7. Avoid Onions and Garlic

Onions and garlic should be removed from the diet when starting a low-FODMAP eating plan. Foods containing onion and garlic powder, such as salad dressings, sauces, and marinades, should also be avoided.

Onions and garlic contain oligosaccharides, which may cause symptoms in some people. Learning the tolerable amount of onion and garlic may take some trial and error.

8. Limit Hard-to-Digest Foods

Some foods are more difficult to digest for almost everyone, whether they have IBS or not. This can include foods containing lactose (milk sugar), artificial sweeteners, and complex carbohydrates. Cruciferous vegetables (such as broccoli, cauliflower and cabbage), spicy foods, red meat, and foods with a high fat content should also be avoided.

It may not be necessary to eliminate all these types of foods forever, but it will be helpful to learn which ones may lead to symptoms.

9. Try Kiwis or Prunes

Studies have shown that eating two kiwis a day can improve the number of bowel movements and stool consistency and reduce bloating symptoms for people with chronic constipation and IBS-C. Prunes were also beneficial in these studies.

Prunes can help treat constipation. They have a laxative effect because they contain fiber and the carbohydrate sorbitol. Sorbitol is a FODMAP, so prunes may cause IBS symptoms in some people. Therefore, it's important to start with small portions and not combine them with other FODMAP-containing foods.

10. Eat More Whole Grains

Whole grains have the benefit of being higher in fiber. However, some are also high in FODMAPs, which presents a challenge for some people when adding them to an eating plan. They may be less likely to cause symptoms when eaten in smaller portions. Also, it's key to try to avoid foods that may contain grains but are also highly processed.

Some of the grains that are lower in FODMAPs include:

  • Amaranth (puffed)
  • Brown rice
  • Buckwheat
  • Bulgur
  • Corn
  • Millet
  • Oats (whole, quick, oatmeal)
  • Quinoa
  • Sorghum 

11. Modify the Way You Eat

Symptoms of IBS-C may also be avoided or improved by changing how and when meals are eaten, such as:

  • Avoiding large meals
  • Eating on a regular schedule
  • Eating slowly and chewing food well
  • Not eating late at night
  • Not going too long between meals
  • Not skipping meals

12. Keep a Symptom Journal

It can be challenging to remember meals and symptoms from day to day. Symptoms of IBS-C may come and go, making it difficult to recognize patterns. One way to solve these issues is to track food and symptoms regularly.

For some people, a pen and paper or a notebook is a good way to record meals and symptoms. For others, an app on a smartphone may work better. That could mean using something as simple as the Notes app or an app designed for tracking symptoms and food.

13. Follow a Low-FODMAP Diet

For those sensitive to FODMAPs, reducing those carbohydrates in the diet may help avoid or prevent symptoms. You follow a low-FODMAP diet for no more than four to six weeks, then reintroduce FODMAPs.

Because determining FODMAP levels in foods isn't intuitive, working with a dietitian can help you choose and avoid foods that don't fit into your diet. Online tools and apps can also help identify and track low- and high-FODMAP foods.

Summary

IBS-C is challenging to treat. Trial and error is part of the process of learning which foods do and do not cause symptoms. Following a low-FODMAP diet and avoiding ultra-processed foods may be helpful steps in preventing symptoms.

A dietitian who is experienced in working with people with IBS can help create an eating plan that meets nutritional needs while also avoiding foods that cause symptoms. Diet is often one part of an overall plan for treating IBS, which might also include medications, mental health care, and lifestyle changes.

Read the original article on Verywell Health

2025-01-15T01:21:24Z