- Because constipation is typical with IBS, increasing your intake of fiber-rich foods (fruits, vegetables, beans and whole grains) can improve your condition and encourage normal bowel movements. Unfortunately, too much fiber can worsen symptoms of irritable bowel syndrome, wherein you may deal with abdominal bloating and gas. Limit your fiber intake to 20 to 35 grams a day, and slowly increase your intake to ward off bloating. Along with eating fiber-rich foods or taking supplements, increase your water intake (approximately eight glasses a day). This maneuver also helps reduce bloating and gas.
- Dairy products are also known IBS triggers. Also, consuming certain milk products such as milk, yogurt, cheese and ice cream can aggravate your present condition or trigger an IBS episode. To reduce (or improve) your symptoms, limit your intake of dairy products or completely eliminate dairy from your diet. Experiment with lactose-free products or take a digestive enzyme before eating dairy products. These supplements help you digest lactose, so you can eat or consume dairy without dealing with diarrhea, bloating or gas pains. If symptoms do not improve, and you're unable to eat or drink dairy, take a calcium supplement to promote healthy bones.
- While dairy is a common IBS trigger, other types of foods and beverages may bring on symptoms. The best way to identify your problem foods is to maintain a food journal and record every meal and beverage. Remove certain foods and drinks from your diet one by one, and see if your symptoms improve or remain the same. Common triggers include beans, fatty foods, spicy foods, caffeinated drinks, alcohol, carbonated beverages and artificial sweetners,
