Living with irritable bowel syndrome can be a tricky affair. The random ravages of IBS can drastically and negatively impact your social and professional lives. Fortunately, however, you can gain some measure of control over the disease by strictly regulating your diet.
Rules of IBS Eating
The most important rule of eating for IBS sufferers is to make soluble fiber the backbone of any meal. Eat foods containing soluble fiber anytime you feel your stomach is getting empty; these foods also should make up the lion's share of any snack or meal.
Limiting fat intake is also crucial. No greater than 25 percent of your daily caloric intake should come from fat, and pay special focus to consuming sufficient monounsaturates.
Keep consumption of high-fat food to a bare minimum, and never eat high-fat foods on an empty stomach.
Remove any "trigger" foods from your diet--such as coffee, dairy, red meat, fried food, alcohol, soda and egg yolks.
Do not eat insoluble fiber when your stomach is empty, and always chop insoluble foods into small pieces (or cook them completely) to lessen the risk.
Eat smaller meals every two to three hours.
Never eat an item if you are unsure of the possible risk and currently unwilling to find out.
Use substitution instead of deprivation--where you cannot eat an egg yolk, use two egg whites instead. Remember that your body still requires adequate food to function, so provide it within the necessary framework.
Put These Rules Into Play
So, now that you know the rules of the game, use them to create some sample diets.
Breakfast can consist of a cereal of your choice accompanied by three or four egg whites, along with an orange or any other fruit you feel comfortable eating. The cereal will provide plenty of insoluble fiber; the egg whites provide quality protein; and the fruit will contribute vitamins and nutrients. If you like, you can even add in a lower-fat meat like turkey bacon or turkey sausage to round out the meal.
Lunch can consist of a grilled chicken breast with a sizable portion of rice and a garden salad on the side with olive oil dressing. The rice will fulfill your soluble fiber requirements, while the chicken gives more protein. The olive oil provides heart-healthy fats, and the salad gives quality nutrients.
For dinner, try a lightly breaded (not fried) piece of tilapia, salmon or whatever your favorite fish happens to be. Have a sweet potato on the side with a light amount of butter, and another salad generously drizzled with olive oil. Fish will provide more healthy fats and protein; the potato will keep everything digesting smoothly with soluble fiber; and the salad will provide the aforementioned benefits.
In addition to breakfast, lunch and dinner, try including a couple of snacks during the day to keep your stomach from becoming completely empty. Egg whites on toast is an easy meal to prepare that conforms to your dietary restrictions. Or perhaps you'd prefer some nuts like almonds, walnuts or macadamias.
While IBS can be a struggle, it doesn't mean you can't have culinary delights. The sample diet listed would make a healthy eating plan for anyone, and is not unduly restrictive in any capacity. With energy and perseverance, you can overcome your limitations and make constantly fretting over your IBS a thing of the past.
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