So What Can I Eat? Irritable Bowel Syndrome | IBS | PCOS
Healthy eating and the appropriate proportions of the five food groups we should eat to ensure a balanced diet is achieved which will help us remain fit and healthy. The groups are as follows: fruit and vegetables; potatoes, bread, rice, pasta, and other starchy carbohydrates; dairy and alternatives; beans, pulses, fish, meat and other proteins and oils and spreads. It also includes guidance on daily fluid consumption.
However, the sensitive guts of people with IBS may react to certain fruits and vegetables that contain poorly absorbed sugars, fats, wheat based cereals, dairy products, hot spice, coffee, and some high fiber foods, begging the question, What can I eat?
It is still possible to eat a rich and varied diet while restricting foods that may upset your gut.
You just need to have a few guidelines:
- Reduce your intake of onions and pulses (peas, lentils, and beans).
- Reduce your intake of apples and fruits that contain stones (citrus fruits are fine).
- Reduce your intake of milk to no more than half a pint a day, use lactose-free milk or supplement with calcium enriched plant milks.
- Reduce high fat dairy foods.
- Reduce your intake of fatty meat.
- Avoid hot spicy food and caffeinated drinks.
AND DRINK WELL TOO
- It is important to drink enough fluids during the day to keep you well hydrated, but you need to be careful of some drinks.
- Fizzy carbonated drinks can tend to cause bloating
- Coffee, tea and many ‘energy’ drinks contain caffeine, which may stimulate colonic spasms.
- Alcohol can irritate the gut and may cause diarrhoea. Drink no more than two units per day and have at least two days a week off.
- Polyols. Sugar-free mints, chewing gum, flavoured water and other low calorie products may contain sorbitol, mannitol or xylitol, which can cause diarrhoea if too much is consumed.