What diet should we adopt when we have irritable bowels?

Here are the foods to favor and those to avoid.

  What is Irritable Bowel Syndrome?

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It is a common digestive disorder, also called colopathy. It is characterized by discomfort or sales ailments.

This pain is associated with the change in the speed of food passage through the colon (also called the large intestine). 

A passage speed that is too fast or on the contrary too slow will cause different symptoms. ``

What pains can we encounter during these discomforts?

- Pain or cramps in the stomach
- Bloating and gas
- Constipation or diarrhea

It is important to change your diet if you have bowel pain and to reduce your stress. Indeed the disorders are linked  to the psychic since there is a link between the brain and the digestive system.

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How to reduce these discomforts?

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It is important to increase the intake of soluble fiber and reduce insoluble fiber.

We must also reduce fat and limit the consumption of foods that can cause gas such as crucifers, legumes and dairy products.


Why is it important to increase the intake of soluble fiber?
Because these turn into a kind of soft gel during digestion.

In addition, it is necessary to reduce the insoluble fibers, especially those coming from whole wheat because they can be irritating.


What foods should you choose?

- Starches: Oat bran bread (without wheat), barley flour, chia seeds
- Vegetables: Consume these COOKED vegetables: carrot, squash, zucchini, asparagus
- Fruits: Grapefruit, strawberry, peach, orange, and nectarine

What foods should I avoid?

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- Starches: Whole wheat, wheat bran, All Bran type cereals, flax seed bread, bulgur, corn and legumes
- Vegetables: Broccoli and all the cabbage
- Fruits: Pear, dried fruit, apple, and papaya

Also avoid all foods rich in fat because these strongly stimulate gastro-colic movements. People with the syndrome are more sensitive to bowel movements.
What foods are high in fat? Fried foods, creams, coconut milk, fromage frais, desserts that are too rich,….

There are also foods that are irritating to themselves, which even cause severe pain on their own and on an empty stomach. These are the case  spicy foods, coffee, alcohol, orange juice, kiwi, unground nuts, and some spices such as pepper, chili, turmeric, ginger, anise, coriander, cloves, caraway ...

To calm your pain, do not forget to drink a lot of water: ideally 8 glasses of 250 ml per day.

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