FOODS GOOD FOR IBS
AND WHICH FIBER TO FOCUS ON
Soluble fiber should ALWAYS be the
first thing you eat on an empty stomach, and it should form the basis of EVERY
snack and meal. Your goal is to keep your colon consistently stabilized by
providing it with a regular supply of soluble fiber.
Foods that are naturally high in
soluble fiber include oatmeal, rice, potatoes and oat bran.
Ground Flaxseeds are also good.
Nuts, beans, and lentils are a good
source of soluble fiber but should be treated with care, as nuts are high in
fat and both lentils and beans contain some insoluble fiber.
Drink plenty of water
(clean filtered water without ANYTHING in it)
AVOID
Insoluble Fiber (Whole grains, Dried beans,
Popcorn)
Fatty foods
Processed food high in fat
Dairy
Alcohol
Caffeine (dries out your colon)
Soda
Artificial sweeteners
Whole nuts are not only high in insoluble fiber they
are also high in fat. Although this fat is monounsaturated and lowers your risk
of heart disease, it is still an IBS trigger.
Raw fruits, raw vegetables, raw greens, raw sprouts,
and seeds (including those from fresh fruits or vegetables), are all very high
in insoluble fiber.
Be particularly careful with fruits and vegetables that
have tough skins or hulls such as blueberries, cherries, apples, grapes, peas,
corn, bell peppers, celery, etc. Removing the skin would be a good idea.
Whole wheat and bran are extremely high in insoluble
fiber, and foods such as whole wheat breads and cereals need to be eaten with
great care.
Citrus juice and cooked tomatoes have very high acidity
levels, which can cause GI distress, so they must be eaten with care
Veggies causing gas (broccoli, onions, cauliflower)
Garlic, onions, leeks, broccoli, cauliflower, cabbage,
and Brussels sprouts, though among the most nutrient-packed of all vegetables,
can also pose problems. In addition to their high amounts of insoluble fiber,
all contain sulfur compounds, which produces gas in the GI tract and can thus
trigger attacks.
