Anti-inflammatory Diet for IBS: Which Foods are Safe?

IBS-C stands for irritable bowel syndrome with constipation. IBS-C is a form of IBS that causes constipation as the primary symptom. While IBS can cause a variety of symptoms, including diarrhea, abdominal pain, and bloating, people with IBS-C generally have fewer episodes of diarrhea than those with other forms of IBS. IBS-D (irritable bowel syndrome with diarrhea) and IBS-M (irritable bowel syndrome with mixed bowel habits). Regardless of the type of IBS you may have, consider trying an anti-inflammatory diet for IBS to reduce symptoms you may be experiencing.

What is a pro-inflammatory vs anti-inflammatory diet?

A pro-inflammatory diet promotes inflammation in the body. Inflammation is a normal response by the immune system to protect the body from infection and injury. However, when inflammation becomes chronic, it can lead to a variety of health problems, including heart disease, arthritis, and cancer. A pro-inflammatory diet is high in sugar, refined carbohydrates, and saturated and trans fats. In contrast, an anti-inflammatory diet is rich in antioxidants, Omega-3 fatty acids, and other nutrients that help to reduce inflammation.

What causes IBS-C?

The exact cause of IBS is unknown, but it is thought to be due to a combination of genetic and environmental factors. IBS may be triggered by a variety of factors, including changes in diet, changes in gut bacteria, stress, and medications. Medications that can cause IBS-C are typically those that slow down the movement of the intestines, such as antidepressants, painkillers, and some blood pressure medications.

What does your gut microbiome have to do with it?

The microbiome is the collection of microbes (bacteria, fungi, and viruses) that live in the gut. The microbiome plays an important role in digestion, nutrient absorption, and immune function. Changes in the composition of the microbiome have been linked to a variety of chronic diseases, including IBS. You can maintain your gut microbiome by eating a diet that is rich in fiber and low in sugar and refined carbohydrates. You can also take probiotics, which are live bacteria that help to maintain the balance of microbes in the gut.

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What are the symptoms of IBS-C?

The most common symptom of IBS-C is constipation. Other symptoms may include abdominal pain, bloating, gas, and cramping. IBS-C symptoms are generally relieved by passing stool, although the stool may be hard or difficult to pass.

How is IBS-C diagnosed?

No one test can diagnose IBS. Instead, doctors will typically use a combination of medical history, physical examination, and laboratory tests to rule out other conditions. A diagnosis of IBS may be made if you have had abdominal pain and discomfort for at least 3 days per month for the last 3 months, and if your symptoms are not better explained by another condition.

What is an anti-inflammatory diet for IBS?

The anti-inflammatory diet is a way of eating that focuses on foods that are thought to decrease inflammation in the body. Inflammation is a normal process that helps the body heal from injuries and fight off infection, but chronic inflammation has been linked to a variety of health conditions, including heart disease, cancer, and arthritis. The anti-inflammatory diet is rich in fruits, vegetables, whole grains, and healthy fats, and low in inflammatory foods like sugar, refined flour, and red meat.

How can the anti-inflammatory diet help with IBS?

An anti-inflammatory diet is a good place to start. This way of eating has been shown to help reduce abdominal pain and other symptoms of IBS. The anti-inflammatory diet is also thought to be beneficial for gut health, as it promotes the growth of healthy gut bacteria.

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What are some anti-inflammatory diet tips for IBS?

Here are some tips to help you follow an anti-inflammatory diet:

1. Fill up on fruits and vegetables, leaning more on vegetables. Fruits and vegetables are rich in antioxidants, which help to fight inflammation. aim for at least 5 servings of fruits and vegetables per day.

2. Choose whole grains over refined grains. Refined grains are stripped of their fiber and nutrients, which can contribute to inflammation. Choose whole grains like oats, quinoa, and brown rice instead.

3. Limit inflammatory foods. Foods that are high in sugar, refined flour, and red meat can trigger inflammation. Try to limit these foods and focus on anti-inflammatory choices instead.

4. Include healthy fats in your diet. Healthy fats, like those found in olive oil, avocados, and nuts, can help to reduce inflammation.

5. Get enough sleep and manage stress. Lack of sleep and chronic stress can both contribute to inflammation. aim for 7-8 hours of sleep per night and find ways to manage stress.

Following an anti-inflammatory diet is a good way to reduce symptoms of IBS and promote gut health. This way of eating includes plenty of fruits, vegetables, whole grains, and healthy fats, and limits inflammatory foods like sugar, refined flour, and red meat. Getting enough sleep and managing stress are also important for reducing inflammation.

Can a low FODMAP Diet?

The FODMAP diet is another diet that may help to relieve symptoms of IBS. FODMAPs are a group of short-chain carbohydrates that are poorly absorbed in the gut. These carbohydrates can draw water into the intestine, which can lead to bloating, gas, and abdominal pain.

The FODMAP diet involves eliminating foods that are high in FODMAPs, and then slowly reintroducing them to see which ones trigger symptoms. CareClinic is the best way to track symptoms while reintroducing different foods back in your diet to determine the root cause. You can do this by using the Nutrition Tracker and the Symptom Tracker and then comparing the charts to find correlations.

Worst low FODMAP foods to avoid for IBS?

Many different foods are high in FODMAPs, but some of the most common trigger foods for IBS include:

Vegetables: artichokes, asparagus, garlic, leeks, mushrooms, onions, shallots

Fruits: apples, apricots, blackberries, cherries, mangoes, nectarines, pears, plums

Dairy: milk (lactose), ice cream (lactose), yogurt (lactose), soft cheeses (lactose)

Grains: wheat, rye, barley

Legumes: chickpeas, lentils, soybeans

Sweeteners: honey, agave, fructose

To follow the low FODMAP diet, you will need to avoid foods that are high in FODMAPs. You can then slowly reintroduce these foods back into your diet to see which ones trigger your symptoms. CareClinic can help you track your symptoms and diet to find any patterns.

Best low FODMAP foods for IBS:

Fruits: bananas, blueberries, grapes, kiwis, oranges, strawberries

Vegetables: carrots, celery, cucumbers, green beans, lettuce, potatoes, tomatoes

Dairy: hard cheeses, lactose-free milk and yogurt

Grains: gluten-free grains such as quinoa and rice

Legumes: green peas

Sweeteners: sugar, maple syrup, molasses

Example of an anti-inflammatory breakfast:

1. Start with a base of cooked oats or quinoa.

2. Top with blueberries, and strawberries.

3. Add a dollop of lactose-free yogurt on top.

4. Drizzle with maple syrup or honey for sweetness.

Another breakfast for IBS:

1. Start with a base of cooked rice or quinoa.

2. Top with diced tomatoes, cucumbers, and green beans.

3. Add a hard-boiled egg on top.

4. Season with salt and pepper to taste.

Both of these breakfast options are high in fiber and contain healthy fruits, vegetables, and grains. They are also low in FODMAPs, which makes them easier to digest for people with IBS. These options can be tailored to your own personal preferences and dietary needs.

When it comes to breakfast, many different options can be helpful for IBS. Some high-fiber, low-FODMAP options include cooked oats or quinoa topped with fruits and vegetables, or a rice or quinoa bowl with eggs and diced tomatoes. These options are easy to digest and can be tailored to your own personal preferences.

Example of a Low FODMAP lunch:

1. Start with a base of salad greens or rice.

2. Top with chicken or fish.

3. Add in any vegetables that are tolerated well, such as carrots, celery, cucumbers, and green beans.

4. Finish with a hard cheese like cheddar or Parmesan on top.

Examples of low FODMAP snacks:

1. A small handful of nuts like almonds or cashews.

2. A slice of gluten-free toast with hard cheese.

3. A cup of herbal tea.

4. A small bowl of rice crackers with hummus on top.

5. A banana with almond butter on top.

There are many different foods that you can eat on a low FODMAP diet. These are just some examples to get you started. Be sure to track your symptoms in CareClinic to see which foods work best for you.

Best low FODMAP Dinner:

1. Start with a base of quinoa or rice.

2. Top with grilled chicken or fish.

3. You can add any vegetables that you can tolerate.

4. Finish with a dollop of lactose-free yogurt on top.

5. Drizzle with honey or maple syrup for sweetness.

If you find that certain foods trigger your symptoms, you may want to avoid those foods or eat them in smaller quantities. CareClinic can help you track your symptoms and find any patterns. The low FODMAP diet can be difficult to follow at first, but it can be very helpful for managing symptoms of IBS.

Best Low FODMAP desserts:

1. A small bowl of berries with lactose-free yogurt.

2. A gluten-free brownie or cookie.

3. A cup of herbal tea.

4. A slice of gluten-free cake or pie.

5. Fruit sorbet made with tolerated fruits like bananas, grapes, and strawberries.

Best Anti-inflammatory Oils

Studies show that certain oils can help to reduce inflammation. Some examples of anti-inflammatory oils are:

1. Avocado oil

2. Coconut oil

3. Fish oil

4. Flaxseed oil

5. Olive oil

6. Pumpkin seed oil

7. Peppermint oil

8. Walnut oil

You can use these oils in your cooking or add them to your food after it is cooked. You can also take them in supplement form. CareClinic can help you track your symptoms and diet to see if these oils help to reduce your symptoms.

Best Low FODMAP nuts and seeds:

Be mindful of which nuts you chose to eat, we have added which ones you should eat moderately.

1. Almonds

2. Chia seeds

3. Flaxseeds

4. Macadamia nuts

5. Pumpkin seeds

6. Walnuts

7. Sesame seeds

8. Sunflower seeds

9. Coconuts

10. Cashews (in moderation)

11. Chestnuts (in moderation)

12. Pine nuts (in moderation)

13. Pistachios (in moderation)

You can eat these nuts and seeds as snacks or add them to your food. Just be sure to eat them in moderation, as some of them are high in FODMAPs.

Best Low FODMAP yogurts

1. Almond milk yogurt

2. Coconut milk yogurt

3. Soy milk yogurt

4. Rice milk yogurt

5. Goat milk yogurt (in moderation)

6. Sheep milk yogurt (in moderation)

7. Lactose-free dairy yogurts

Is greek yogurt anti-inflammatory?

There is some evidence that Greek yogurt may be anti-inflammatory, but more research is needed. Greek yogurt is a source of probiotics, which are live bacteria that can have health benefits. Probiotics are thought to help reduce inflammation in the gut. Greek yogurt is also a good source of protein and calcium. If you are looking for anti-inflammatory food, Greek yogurt may be a good option to add to your diet.

What about low-fat yogurt for IBS-C?

There is some evidence that low-fat yogurt may help to treat IBS-C. Low-fat yogurt is a source of probiotics and may help to reduce inflammation in the gut. A study in 2010 found that people with IBS-C who ate low-fat yogurt had less bloating and diarrhea than those who did not eat yogurt. The study was called “Probiotic therapy for irritable bowel syndrome”.

What about tofu?

Tofu is a good source of protein and may be a suitable food for people with IBS because it is low in fat and easy to digest.

Is tzatziki okay to eat if you have IBS?

Tzatziki is a yogurt-based sauce that is traditionally made with cucumbers, garlic, and herbs. It is usually served with meats or as a dip. If you have IBS, you may be able to eat tzatziki if you make it with lactose-free yogurt and leave out the garlic. You can also try using a probiotic yogurt, as this may help to reduce inflammation in the gut.

Is kefir anti-inflammatory?

Kefir is a fermented milk drink that is a source of probiotics. Probiotics are live bacteria that can have health benefits. Probiotics are thought to help reduce inflammation in the gut. Kefir is also a good source of protein, calcium, and vitamin D. If you are looking for anti-inflammatory food, kefir may be a good option to add to your diet.

IBS-friendly spices to eat

Many spices have anti-inflammatory properties. Some examples of anti-inflammatory spices are:

  1. Cinnamon
  2. Curcumin (found in turmeric)
  3. Ginger
  4. Garlic
  5. Rosemary
  6. Sage
  7. Thyme
  8. Black pepper
  9. Cloves
  10. Fenugreek
  11. Fennel seeds
  12. Cardamom
  13. Cumin
  14. Dill
  15. Basil
  16. Oregano
  17. Parsley
  18. Peppermint
  19. Spearmint

You can add these spices to your food to help reduce inflammation. You can also take them in supplement form. CareClinic can help you track your symptoms and diet to see if these spices help to reduce your symptoms.

IBS friendly foods

Is bacon okay for IBS?

Bacon is a high-fat food that may trigger symptoms in people with IBS. A study in 2009 found that people with IBS who ate a high-fat diet had more abdominal pain and bloating than those who ate a low-fat diet. The study was called “The effect of dietary fat on symptoms and defecation in irritable bowel syndrome”. If you have IBS, you may want to avoid high-fat foods like bacon.

What about gluten?

Gluten is a protein found in wheat, rye, and barley. Some people with IBS may be sensitive to gluten and may experience symptoms after eating foods that contain gluten. If you have IBS and suspect that you may be sensitive to gluten, you may want to avoid foods that contain gluten or speak to a doctor about being tested for celiac disease.

Is popcorn inflammatory?

There is no evidence that popcorn is inflammatory. Popcorn is a whole grain food that is a good source of fiber. Fiber may help to reduce inflammation in the gut. However, consider corn in general as a possible IBS trigger food as it is high in FODMAPs.

What about alcohol?

Alcohol can be a trigger for IBS symptoms. Alcohol can irritate the digestive system and may cause bloating, gas, and diarrhea. If you have IBS, you may want to avoid or limit your alcohol intake.

Is sauerkraut good for IBS?

Sauerkraut is a fermented food that is a good source of probiotics. Probiotics are live bacteria that can have health benefits.

What are the best condiments to use for IBS?

There are many condiments that have anti-inflammatory properties, such as:

  • Mustard
  • Vinegar
  • Soy sauce
  • Hot sauce
  • Barbecue sauce
  • Ketchup
  • Relish
  • Chutney
  • Capers
  • Olives
  • Pickles

What is a Crohn’s and ulcerative colitis diet?

The Crohn’s and colitis diet is a diet that is low in fat and high in fiber. This diet may help to reduce inflammation in the gut. Low-fiber foods trigger symptoms because they can’t be broken down and digested properly. High-fiber foods help to bulk up stool and make it easier to pass.

Anti-Inflammatory Diet Can Help Manage IBS

Figuring out what to eat if you have IBS can be challenging. An anti-inflammatory diet for IBS can help alleviate and reduce inflammation in the gut. Probiotic foods like yogurt and kefir, spices like cinnamon and ginger, and condiments like mustard and vinegar all play a role in helping alleviate symptoms. If you have IBS, you may want to avoid high-fat foods like bacon and alcohol, as these can trigger symptoms. You may also want to avoid gluten if you suspect you are sensitive to it.

The CareClinic app can help you track your stool, symptoms, and diet. The app has a stool tracker that can help you record any factors or triggers and help you understand how often you make a trip. You can also use the app to set goals and track your progress related to symptoms and your nutrition. The benefit is that the App will generate correlations that may help you discover insights you may have overlooked. These insights can also be shared with your doctor if need be to determine the source of your discomfort quickly. The app is available for both iPhone and Android and used by many just like you to get to the root cause. Try it today by tapping here.

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Alexandra V.