Irritable bowel syndrome (IBS) is a fairly common disorder that affects the small intestine or colon. Until now, the specific causes that trigger it have not been identified. However, sufferers say that certain foods and drinks can exacerbate symptoms. Most people with this syndrome only see intermittent signs, including intestinal pain, cramps, bloating, diarrhea, or constipation. If you suffer from it, you need to pay attention to the foods and drinks that trigger the onset of symptoms, in order to then be able to avoid or limit them in your diet. Make sure you choose products that do not exacerbate the syndrome, in this way you will not have to worry about any symptomatic manifestations.
Steps
Part 1 of 3: Look for Drinks Indicated for Irritable Bowel Syndrome
Step 1. Pay attention to the triggers
Irritable bowel syndrome is a very difficult disorder to manage and control. Every single individual has particular symptoms triggered by various causes. To find drinks suitable for this disorder, first consider the foods that trigger it:
- You might want to write everything down in a diary or notepad. You can write down what you eat and drink throughout the day, with all the symptoms that occur following ingestion.
- Over time you may notice that certain patterns repeat themselves and discard foods or ingredients that trigger the appearance of certain symptoms.
- When searching for the drinks that are right for you, keep the list of triggers in mind and make sure that these ingredients are not present in the products you intend to buy or consume.
Step 2. Start reading food labels
If you have IBS, it is important to get into this good habit, so that you know the nutritional values of drinks and the ingredients they contain.
- Certain foods or ingredients can cause certain symptoms to develop among people with irritable bowel syndrome. Reading the label, especially the list of ingredients, can help you prevent them.
- The table of nutritional values is useful and full of information, but it does not indicate the ingredients or any added sugars of a drink. In this regard you have to check the list of ingredients.
- The list of ingredients can be found next to or below the nutritional value table. The ingredients are listed from that present in greater quantities to that present in lower quantities. Read the list to see if it contains dangerous substances.
Step 3. Watch out for high fructose corn syrup (HFCS), an ingredient that apparently is closely related to the inflammatory episodes typical of irritable bowel syndrome
It is found in a variety of foods, so read all labels carefully.
- High fructose corn syrup is a sweetener found in many products. Studies have shown that taking large amounts triggers IBS-associated symptoms, such as bloating or diarrhea.
- Most food companies do not claim that they use high fructose corn syrup in the manufacture of their products. It is therefore necessary to examine in detail the list of ingredients and identify it. Should it be present, do not buy or consume the product in question.
- Syrup tends to be found in the following drinks: regular sodas, fruit juice cocktails, chocolate milk, sweetened sports drinks, lemonade, and fruit drinks. Not all brands make use of this ingredient, so you need to read the label of your favorite products.
Step 4. Avoid polyols
Do your best to eliminate all processed beverages (including sodas) from your diet. If you think it is preferable to consume dietary ones (especially to avoid high fructose corn syrup), retrace your steps. Many light products contain additives that can still trigger inflammatory processes.
- Many diet drinks contain artificial sweeteners or polyols, so they taste sweet despite the absence of sugar. These substances are typically found in light carbonated drinks, teas and dietary fruit juices.
- Many studies have shown that polyols in particular significantly affect the inflammatory processes associated with irritable bowel syndrome.
- Several polyols can be used to sweeten drinks. The secret to finding them immediately in the ingredients list? Look for words ending in -olo.
- Here are some polyols to avoid: sorbitol, mannitol, maltitol, xylitol and isomalt.
- If you see one of these polyols in the ingredient list of a diet drink, don't buy or drink it.
Step 5. Watch out for vegetable juices
Some symptoms associated with IBS are thought to be due to foods rich in FODMAPs (oligosaccharides, disaccharides, monosaccharides and fermentable polyols). These products include various greens and vegetables. When consumed, they can trigger the manifestation of inflammatory processes associated with irritable bowel syndrome.
- Vegetable juices are considered nutritious and healthy drinks. Although they contain various vitamins and minerals, some of the greens and vegetables used in manufacturing can cause certain symptoms to appear.
- When considering a vegetable juice, read the ingredients list to find out which vegetables and which liquids were used specifically to make the blend.
- Do not drink juices containing beetroot, cabbage, fennel, legumes, avocado, cauliflower, or snow peas.
- You can and should drink juices containing carrots, celery, chives, broccoli, cucumber, ginger, parsley, squash, spinach, courgette, squash squash, yam, turnip, and eggplant.
- In particular, avoid juices made from garlic, onion, or beetroot. Don't buy blends that contain these ingredients.
- If possible, try to extract the juices at home rather than buying them. Those based on carrots and potatoes are particularly effective for fighting inflammation.
Part 2 of 3: Consume Drinks Indicated for Irritable Bowel Syndrome
Step 1. Prefer water
When you have to choose between various drinks and you don't know if one in particular will be good for you or not, opt for water. It is completely natural and moisturizing, the perfect mix for those with IBS.
- Adults are generally recommended to drink about 2 liters or 8 glasses of water per day. Some subjects, however, need 13 glasses of water a day, it all depends on the sex they belong to and the type of physical activity performed.
- If IBS is causing you diarrhea, you need to replenish the fluids you lose through defecation by consuming more water. When inflammatory symptoms occur, drink about 13 glasses a day.
- You can try using flavoring based on stevia or truvia - zero calorie sweeteners have been found not to exacerbate IBS symptoms, at least in most cases.
- You can also try making some flavored waters. This way the water will taste good without adding sugar or zero calorie sweeteners. Mix fresh fruit, vegetables, and herbs, then let it sit overnight.
- Drink water at room temperature, not cold.
- Drink water about 30 minutes before a meal. It will dilute and deactivate the digestive enzymes found in the stomach.
Step 2. Drink decaf tea
Caffeine is known to be a stimulant that can irritate the gastrointestinal tract, so go for decaf tea. It is a very pleasant drink for those with irritable bowel syndrome.
- Decaffeinated coffee still contains traces of caffeine, so it should be avoided.
- Herbal teas are naturally decaffeinated. Try to drink them warm or at room temperature to avoid upsetting the gastrointestinal tract. Chamomile can calm the symptoms of irritable bowel syndrome.
- Try drinking ginger tea more often. They are decaffeinated and also help to calm the stomach when it is in an uproar.
Step 3. Pay attention to the consumption of dairy products
It is a rather controversial food group for individuals with IBS. These products aren't really bad for anyone, but very often lactose intolerance is associated with irritable bowel syndrome.
- Dairy products can be problematic for two reasons. For starters, they contain higher amounts of fat, especially those that come from milk. This can therefore cause symptoms associated with IBS, including diarrhea.
- The lactose contained in dairy products is a natural sugar, but it is often not tolerated by IBS sufferers. Meteorism, bloating and cramps are some of the more common side effects that occur following the consumption of these foods.
- Avoid milk (especially whole milk), chocolate milk (especially if it contains high fructose corn syrup) and other milk-based drinks (even decaffeinated cappuccino).
- Try consuming plant-based milk, such as rice or almond milk. If you have no problem getting fat, you can drink the lactose-free one instead.
Step 4. Make fruit, vegetable or vegetable juices yourself
Try to avoid packaged ones. If you like to enjoy a nice vegetable juice every now and then, do it at home. You will be able to carefully choose the ingredients and you will be sure that they will not hurt you.
- If you regularly consume juices or want to start juicing, you may want to buy a juicer. It will allow you to prepare a wide variety of them directly at your home, with all the fruit, vegetables and vegetables you want.
- Many types of fruit are safe for those with IBS. In principle, you can use the following: cranberry, bananas, grapefruit, grapes, pineapple and lemons. If you want to sweeten it, choose between honey, agave syrup or plain white sugar.
- Vegetable juices should only be prepared with foods that do not trigger the onset of symptoms associated with IBS. Avoid onions, garlic, and beetroot. Either way, most other vegetables and greens shouldn't cause any problems.
Step 5. Make Bone Broth:
can help relieve symptoms associated with IBS. It is easy to digest and rich in nutrients. Here is a quick and easy recipe:
- Put the following ingredients in a saucepan: 1.5 pounds of grass-fed beef bones, 2 tablespoons of apple cider vinegar (preferably organic), 1 tablespoon of dried peppercorns, 1 tablespoon of sea salt, enough water to almost fill. the whole pot (in this case you can proceed by eye) and any aromatic herbs or spices you wish to add, such as bay leaves, onions, carrots, celery or sage.
- Let the ingredients rest for an hour, without turning on the heat.
- Turn on the heat and bring the broth to a boil.
- Next, move the broth to a slow cooker. Be careful when you pass the bones: it is best to put them in the bowl first, then pour in the rest of the broth.
- Let it simmer in the slow cooker for 4 to 72 hours, depending on the degree of concentration you want to achieve. To start, try simmering it for 5-8 hours.
- Let it cool and keep it. The bones can be set aside for later use.
- Drink the broth. If you want to consume it on its own, you can add some butter to make it more appetizing, otherwise you can use it to make soup.
Part 3 of 3: Avoid Drinks That Can Acute Symptoms Associated with IBS
Step 1. Avoid sugary drinks
Since high fructose corn syrup is a commonly used sweetener in the manufacture of sugary drinks, it is best to try to limit consumption or avoid them directly.
- Not only do sugary drinks tend to exacerbate the symptoms associated with IBS, they have also been shown to make you fat and cause other chronic ailments.
- Eliminate regular fizzy drinks, sweetened coffee drinks, smoothies, chocolate milk, fruit drinks or cocktails, lemonade, and sweetened tea.
- Remember that even diet drinks can cause problems, as they contain polyols. Before choosing a product, always consult the label.
Step 2. Limit or eliminate caffeinated drinks
In fact, many claim that they are deleterious to the gastrointestinal tract. Caffeine is a stimulant that exacerbates the symptoms associated with IBS.
- The caffeine contained in coffee or tea exerts a stimulating action as it travels the gastrointestinal tract. It can cause intestinal cramps, pain and diarrhea in people with IBS.
- Limit or avoid caffeinated drinks. If possible, always choose decaffeinated versions.
- If the tea contains caffeine, you can try diluting it with water. However, the first time, just drink a few drops to see if you can tolerate it.
Step 3. Limit fizzy drinks
All fizzy or fizzy drinks can trigger the appearance of certain symptoms.
- Many think that some fizzy drinks, especially ginger ale, are good for the stomach. Fizzy ginger drinks can sometimes calm this down, but that doesn't happen to IBS sufferers.
- The carbonation that characterizes fizzy drinks can cause additional cramps, bloating, and stomach problems. It generally does not cause diarrhea or constipation.
- Avoid carbonated drinks like Coke, tonic water, seltzer water, sparkling flavored water, sparkling iced tea, beer, and sparkling wines.
Step 4. Avoid alcohol
In most cases, an occasional drink isn't a problem. However, alcohol is a highly irritating substance and exacerbates the symptoms associated with IBS.
- As a general rule, women are not advised to drink more than 1 drink per day, while men are advised to drink 2. Most IBS sufferers can consume small amounts of alcohol without experiencing any symptoms.
- However, one study showed that drinking more than 4 drinks can accentuate symptoms such as indigestion, diarrhea, stomach pain and nausea.
- You can definitely indulge in a glass of wine from time to time (especially since it's not a fizzy drink), as long as it doesn't cause unwanted symptoms. However, the important thing is that consumption is occasional and does not exceed 120 ml. Obviously it would become a problem if you drank every day or overdo it.
Advice
- Avoid cold drinks. Prefer them warm or at room temperature.
- To best manage the symptoms associated with IBS, make sure you consume products that don't make them worse.
- Try to monitor the drinks you consume to understand which ones make you feel good and which ones give you problems.
- Use anti-diarrheal medications, such as loperamide or bismuth subsalicylate, to decrease how often you pass out and normalize stool consistency.
