Ask a Dietitian

What are the Symptoms?
Unpredictable and altered bowel habits such as
-loose stools, diarrhea and/or constipation
-abdominal pain, gas, bloating, indigestion
-mucous in the stool and a feeling of urgency to use the bathroom
-not related to bowel cancer – If you have sx: nighttime diarrhea, weight loss, blood in stool, fever, localized pain – see your MD

What causes it?
IBS is often triggered by nonallergenic but immunologic hypersensitivity to foods or food additives. While there is no confirmed link to food allergy and IBS, there may a relationship with food sensitivity. Disruption of the normal bacterial flora in the gut due to food sensitivity (from abnormal fermentation of food residues in the colon) may also be a contributing factor. IBS has been related to a poor diet (lack of fiber and excess caffeine), an infection in the gut, a high-stress lifestyle or a combination of these.

First steps in reducing the symptoms:
Eat small regular meals and snacks and never eat on an empty stomach.
Eat in a relaxed environment, don’t rush your meals and chew your food well.
Avoid excessive drinking with meals (drink before or after) and don’t use a straw.
See a psychotherapist to help you deal with the stress in your life.
Consider taking probiotics – live bacteria.

What foods should I avoid?
Avoid or severely limit individually irritating foods:
Caffeine and alcohol
Chewing gum
Lactose (if sensitive to it) – use Lactaid milk or fortified soy beverages
Heavily spiced food
Fatty or greasy foods
Excess sugar and sweeteners
Leftovers or fermented foods
Take multivitamin if your diet is severely limited
Vegetables and Fruit:
-all fruit and vegetables are okay, some find them easier to tolerate if cooked.
-raw skins from apples and seeds from tomatoes and cucumber may need to be avoided.
-avoid gassy vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, garlic and onions.
Meats and Alternatives:
-All regular meat/proteins are usually well tolerated, as are the thin skinned legumes such as lentils and split peas. Avoid processed meats like salami and bologna, and thick skinned beans like kidney beans, lima beans and chickpeas.
Grains:
-Some people find wheat, oats, barley and rye a problem, possibly due to the gluten. If this is the case, emphasize rice products and other ancient grains.
Dairy:
-Some people need to avoid lactose in milk, but can tolerate yogurt and cheese.

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!