Unravelling the culprits: Foods that trigger constipation in IBS
Millions of people worldwide suffer from irritable bowel syndrome, or IBS, which causes symptoms ranging from abdominal pain to bowel changes. For those with IBS, it is important to have healthy food regularly and to maintain healthy digestive system. We will explore triggers of constipation in the context of IBS in this blog post.
1. Low-Fiber Foods:
A major factor leading to constipation among individuals with IBS is the lack of fibre in one's diet which significantly hampers digestion. People suffer from discomfort and painful bowel movements due to slow digestion. Most foods like white bread, rice, and processed foods lack sufficient fibre to boost frequent bowel movements. The best course of action is to increase the amount of fibre you consume and choose whole grains, fruits, and vegetables instead.1
2. Dairy products:
People suffering from lactose intolerance have difficulty digesting dairy products which are often the cause of digestive problems. IBS symptoms are worsened by lactose intolerance, and individuals develop constipation. Substitute lactose-free alternatives for milk or consider tolerable alternatives such as yogurt with more probiotics.2
3. Fatty Foods:
High-fat foods can slow down digestion, making patients with IBS more vulnerable. Sweet sauces, stews, and fatty cuts of meat should be eaten in moderation. Focus on supplementing with heart-healthy fats from foods like almonds, avocados, and olive oil, as these can help maintain gut health in general. While a cup of coffee can help start your day, too much caffeine can cause bloating and can contribute to constipation in those with IBS. Carbonated beverages can also cause excess gas in food. 3
4. Caffeine and carbonated beverages:
While a cup of coffee can help start your day, too much caffeine can cause dehydration and increase constipation in those with IBS. Carbonated beverages can also cause excess gas in food and the digestive tract, causing constipation. Choose herbal teas and juices to stay hydrated without the negative effects of caffeine and carbonation. 4
5. Artificial Sweeteners:
Artificial sweetenerswhich commonly used in sugar-free drinks and fast food can also be one of the reason for constipation. As an alternative, go for natural sweeteners like honey or maple syrup.
Managing constipation in people with IBS requires better understanding on these potential food triggers. Maintaining a food journal is important to identify triggers for individuals and develop personalised meal plans with physicians. Incorporating stress-relieving hobbies, high-fiber foods, regular exercise and maintaining adequate hydration are important components of a comprehensive plan to manage IBS symptoms. 5
References:
Softovac is an Ayurvedic Bowel regulator. It contains 7 powerful herbal ingredients such as Isabgol, Sonamukhi, Amaltas, Harad, Mulethi, Gulab dal and Saunf which provides effective relief from constipation and regulates bowel habits in constipation.