Irritable Bowel Syndrome (IBS) is a common problem that affects the lower part of the intestine or the colon, yet without a definite cause. People who suffer from this condition report that different types of foods and drinks can trigger an outbreak of symptoms; although most patients suffer from intermittent manifestations, some of them are: intestinal pain, cramps, swelling, diarrhea or constipation. If you have IBS, take a closer look at which foods or beverages trigger your symptoms, avoiding or limiting them, making sure they don't irritate your bowel so you don't have to worry about a sudden onset of symptoms.
Steps
Part 1 of 3: Finding Drinks That Don't Attack the Gut
Step 1. Know what the “triggers” are
IBS is a very complicated condition to manage and control; each person has different symptoms and aspects that trigger it. You need to know which foods are irritating to find out which drinks you can drink.
- Keep a diary. Write down all the foods, drinks, and meals you ate, as well as the manifestations you noticed after eating them.
- Over time, it will be possible to see a pattern or to specify which foods or ingredients “activate” the symptoms.
- Always remember the “triggers” list when looking for drinks that don't upset your stomach. Read the list of ingredients to ensure they are not in the product you are going to buy or consume.
Step 2. Start reading food packages
People who suffer from IBS should read the labels of everything they consume to know both the nutritional value and the ingredients of the product.
- Many individuals with the syndrome find that a certain food or ingredient causes symptoms to arise, such as an outbreak. Reading the packaging – especially the ingredient list – can be helpful to avoid some of the problems.
- Although the nutrient table is very informative, it does not provide data on the ingredients or types of sugars added to a drink. You need to check the ingredients list.
- It is usually beside or under the nutrients. The ingredients, in some cases, are listed in order from highest to lowest amount. Review this list carefully to identify what might trigger your discomforts.
Step 3. Beware of high fructose corn syrup
One ingredient that is often cited as the culprit for “triggering” IBS is high fructose corn syrup. Pay extra attention to packaging, as it is found in many foods.
- It is a sweetener present in many foods. Studies show that increased intake of this ingredient triggered manifestations of Irritable Bowel Syndrome, such as bloating or diarrhea.
- Most food manufacturers do not even indicate that they use corn syrup in their products. Always carefully review the entire ingredient list and look for it; if found, do not buy or consume the product.
- It is rich in fructose and common in the following beverages: soft drinks, fruit cocktails, chocolate drinks, sweetened sports drinks, lemonade and juices. Not all brands have the syrup; read the label to clarify the doubt.
Step 4. Watch out for sugar alcohols
Do your best to avoid processed beverages (including sodas) from the diet. If you think “light” drinks are the best option – especially when trying to avoid fructose corn syrup – think again. Even though they are “light”, these sodas also have additives that cause an outbreak of IBS symptoms.
- Even though they promise less caloric ingredients, they have artificial sweeteners or sugar alcohols to make them sweet without using sugar. They are common in soft drinks and “light” juices, as well as teas.
- However, several studies indicate that sugar alcohols are largely responsible for “outbreaks” of IBS.
- Many are used to sweeten drinks. However, to find them in the ingredients list, just look for the suffix "-ol".
- Some of the sugar alcohols that need to be avoided are: sorbitol, xylitol, mannitol, maltitol and isomaltose.
- Do not buy or drink a “light” drink when you find any of the above ingredients.
Step 5. Beware of vegetable juices
It is suspected that one of the causes of the manifestations of Irritable Bowel Syndrome is consuming foods rich in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols). These ingredients are largely from vegetables and greens; when eaten, the intestine becomes irritated.
- Vegetable and vegetable juices only appear to be nutritious and healthy. Despite having several vitamins and minerals, some of the vegetables used in the preparation can lead to the onset of IBS symptoms.
- When thinking about drinking them, read the ingredients and juices used to prepare the mixture.
- Do not drink juices with beets, pulses, peas, cauliflower, avocados, cabbage, fennel or peas.
- You can (and should) drink juices with celery, carrots, broccoli, cucumber, pumpkin, zucchini, chives, spinach, eggplant, parsley, turnip and yam.
- Be very careful with juices that contain garlic, onions, celery or beetroot. Avoid drinks that mix these ingredients.
- If possible, prepare your own juice instead of buying ready-made ones. Carrots and potatoes are excellent for fighting inflammation.
Part 2 of 3: Consuming Drinks That Don't Trigger IBS
Step 1. Prioritize water consumption
When separating drinks between those that are good and bad for the bowel, the best option will always be water. It is all natural and moisturizing, with the right combination for IBS sufferers.
- Most healthcare professionals recommend that adults drink about 1.89 liters or eight glasses of water a day. However, some individuals may need up to 13 cups a day, depending on their activity level and gender.
- It is important to replace fluids lost in diarrhea by drinking more water. Whenever the syndrome strikes, try drinking 13 glasses.
- If you want, try a flavoring like stevia, which has no caloric sweeteners that make the syndrome symptoms worse in most cases.
- Another option is homemade water infusion. It will have a natural flavor without the use of any type of sugar or calorie sweetener. Mix fresh fruits, vegetables and herbs, letting the water sit overnight.
- The water should be at room temperature, not too cold.
- Consume water about 30 minutes before a meal. It will dilute and “deactivate” digestive enzymes in the stomach.
Step 2. Drink caffeine free tea
As it is a known gastrointestinal stimulant that can irritate the digestive tract, opt for decaffeinated teas. Patients with IBS can really enjoy this type of drink.
- Decaffeinated coffee still has traces of caffeine, so avoid it.
- Herbal tea is caffeine free. Drink it hot or at room temperature so as not to irritate the gastrointestinal tract; another option is chamomile tea, which soothes the inflamed bowel.
- Ginger tea can be taken more often. It's decaffeinated, but it can help make your stomach less irritable.
Step 3. Be careful when consuming dairy products
Many questions surround dairy products and their ingestion by patients with this condition. Although not bothering everyone, it is common to have lactose intolerance when suffering from Irritable Bowel Syndrome.
- Dairy products can be harmful to irritable bowels for two reasons: They are high in fat, especially those with whole milk. Symptoms of IBS may appear, especially diarrhea.
- Lactose from dairy is a natural sugar, but it is not very well tolerated for those who suffer from this problem. Gas, bloating and cramping are common side effects after consuming these foods.
- Do not drink milk (especially wholegrain), chocolate drinks (especially those with high fructose corn syrup) and other beverages with milk (even latte without caffeine).
- Try drinking rice milk or almond milk, which does not contain dairy products. If the fat doesn't bother you, try lactose-free milks.
Step 4. Make your own fruit or vegetable juice
Avoid canister juices; the best option is to prepare them fresher at home. Thus, it is possible to choose specific fruits, vegetables and vegetables that will not trigger IBS.
- When drinking juice regularly (or want to), buy a juicer. This way, you can prepare them at home with the fruits and vegetables you want.
- Many fruits do not cause any adverse manifestations in patients with irritable bowel. Bananas, grapes, pineapples, lemons, cranberries and grapefruit are good options; if you want to sweeten them, use honey, white sugar and agave syrup.
- Vegetable juices should only be made with foods that do not trigger the symptoms of IBS. So avoid onions, garlic and beets; the others shouldn't cause problems.
Step 5. Make a bone broth
It can be very helpful in decreasing the symptoms of IBS, as it is easy to digest and very rich in nutrients. Prepare the broth quickly following this recipe:
- Place the following ingredients in a pan: 1, 3 kg of pasture-fed beef bones, 2 tablespoons of apple cider vinegar (preferably Braggs), 1 tablespoon of dry peppercorns, 1 tablespoon of sea salt, enough water to fill most of the pot (there is no exact measure, and any other spices you want to add, such as onion, carrots, parsley, sage, and bay leaves.
- Allow the ingredients to sit for an hour without being heated.
- Turn the heat on and bring the broth to a boil.
- Now, bring all the broth to a clay pot. Be careful when moving bones; it might be better to put them inside first. Pour all the broth into the crock pot.
- The broth should simmer in the pot for four to 72 hours, depending on the concentration you want the broth to be. Start by leaving it for five to eight hours.
- Allow the broth to cool and store it. If desired, store the bones for later use.
- Drink the bone broth! Add a little butter to make it more palatable when eaten alone, or pour it into a soup.
Part 3 of 3: Avoiding Drinks That Make IBS Symptoms Worse
Step 1. Don't drink sweetened drinks
Since high fructose corn syrup is a common sweetener in beverages of this type, make sure you drink as little as possible.
- Sweetened beverages are not only “triggers” for Irritable Bowel Syndrome manifestations, but also for weight gain and other chronic health problems.
- Do not drink soft drinks, sweetened coffees, milkshakes, chocolate drinks, juices, juice cocktails, lemonade and sweet teas.
- Don't forget that “light” drinks can also be problematic due to sugar alcohols. Always read the product label, no matter what it is.
Step 2. Drink as few caffeinated beverages as possible
They are considered the biggest “culprits” for the discomforts caused to the gastrointestinal system in people with IBS, as they are stimulants that aggravate the symptoms.
- Caffeine, whether from coffee or tea, acts as a stimulant as it passes through the gastrointestinal tract. Bowel cramps, diarrhea and pain are the most common manifestations.
- Avoid caffeinated liquids as much as possible, always choosing decaffeinated ones if possible.
- Try decaffeinated tea with a little water. However, consume just a little to see if it is well tolerated by the body.
Step 3. Drink less carbonated liquids
Another large group of drinks that should be avoided as much as possible are carbonated drinks; all that have gas can trigger symptoms and irritate the bowel.
- Many find that carbonated drinks, especially ginger soda, are good for the stomach. Even though some sodas with ginger soothe irritated stomachs, this is not true for patients with IBS.
- Carbon from carbonated drinks can cause more colic, bloating, and stomach irritation, but it usually doesn't lead to diarrhea or constipation.
- Avoid soft drinks, tonic water, sparkling water, flavored water (usually sparkling), sparkling iced tea, beer and sparkling wine.
Step 4. Do not drink alcohol at all
An alcoholic drink once in a while doesn't cause problems for most people; however, alcohol irritates and worsens the symptoms of patients with IBS.
- It is recommended that women do not drink more than one cup, and men, more than two a day. Most people who suffer from Irritable Bowel Syndrome can drink some alcohol without adverse effects.
- However, a study showed that when consuming four or more glasses of alcoholic beverage, manifestations such as indigestion, diarrhea, stomach pain and nausea increased.
- It's okay to have an occasional glass of wine (especially since it's not a carbonated drink) if you don't have any bothersome symptoms. However, do not exceed 120 ml when consuming it from time to time, never daily and not larger amounts.
Tips
- Avoid drinks that are too cold. Opt for hot or at room temperature.
- To better control the symptoms of IBS, consume foods and drinks that do not trigger the condition.
- Try to monitor the various types of drinks you drink, noting the ones that don't cause problems and leave you feeling good.
- Give an anti-diarrheal such as loperamide or bismuth salicylate to reduce bowel movements and improve the consistency of the stool.