Irritable Bowel Syndrome: Dietary and Lifestyle Recommendations to improve symptoms

The quality of your health depends upon many pieces that not only include the health of your bodily systems, but also include a healthy diet, exercise, and spirituality.

Diet. Treatment of Irritable Bowel Syndrome may center on developing general healthy dietary guidelines. This involves adjusting the diet to eliminate foods suspected of stimulating or irritating the digestive tract and then slowly reintroducing them to determine if they aggravate symptoms.

A second step would be to maintain an adequate source of soluble fiber which helps to eliminate both constipation and diarrhea. Foods high in soluble fiber (such as flax meal) produce a gel when mixed with liquid. Soluble fiber helps maintain regularity by forming this gel which adds bulk and keeps the muscles of the colon stretched and working.

Dietary recommendations for Irritable Bowel Syndrome include:

Add healthy saturated fats such as organic extra virgin coconut oil to encourage healthy bowel movements. Read more about good fats and bad fats.
Add foods rich in omega-3 essential fatty acids such as ground flax meal, wild-caught salmon, minimal-mercury albacore tuna, walnuts, fish oil, and sprouted walnuts.
Add nutrient-dense and unprocessed foods such as sprouted nuts and seeds to your diet.
Eat small meals throughout the day, rather than 3 large, heavy meals.
Increase your daily intake of purified water, especially in between meals.
Avoid drinking ice-cold water with meals. Ice-cold water slows down your digestion and lowers the amount of stomach acid (HCl), which is greatly needed to digest your food.
Stay away from over-the-counter laxatives. These contain chemicals and herbs (such as psyllium) that induce bowel movements quickly (and sometimes violently) by irritating your bowel. They can cause cramps and diarrhea and lead to laxative dependence, followed by worse problems with constipation.
Fiber – Maintain an adequate source of soluble fiber. Soluble fiber helps you maintain regularity by combining with food to form a gel that adds bulk and keeps the muscles of the colon stretched and working. Foods high in soluble fiber include:
- Ground flax meal
- Sprouted nuts and seeds
- Vegetables – avocados, beans, potatoes, squash
- Brown rice
- Oats

Foods to AVOID include:

All simple or refined carbohydrates (sugar, white bread, pasta, cookies, cakes, crackers, etc.) – Read more about good carbs and bad carbs.
All foods containing refined sugar or synthetic sugar-substitutes such as aspartame, Splenda^®, etc. Choose a natural sweetener like Xylosweet instead.
Alcoholic beverages in excess since they hinder the functioning of the immune and digestive systems
Excessive caffeine intake – While moderate amounts of caffeine may be beneficial, excessive consumption can disrupt the body’s systems, causing insomnia and digestive irregularity (constipation or diarrhea).⁷
All tobacco products – Nicotine affects the bowel in the same manner as caffeine.⁷
Bottom crawlers, such as oysters, clams, and lobster that may contain toxic levels of mercury
Deep-sea fish such as tuna, mackerel, and swordfish that may contain toxic levels of mercury. Choose minimal-mercury albacore tuna instead.
Farm-raised fish that contain PCBs and not enough omega-3 essential fatty acids, due to their land-based diets. Choose wild-caught salmon instead.
Sodium nitrite found in processed foods such as hot dogs, lunch meats, and bacon
Monosodium glutamate (MSG) found in many foods as a flavor enhancer
Hydrogenated or partially hydrogenated oils (trans fats) found in many processed foods, deep-fried foods, fast food, and junk food – Read more about good fats and bad fats.
Products (such as soy milk and ice cream) that contain carrageenan, a seaweed extract that’s added to foods to retain their creamy texture. For some people, carrageenan irritates the stomach.^8,9

Exercise. Regular exercise that makes you sweat improves general health and relaxes the bowel. Regular exercise may also encourage the bowel to remain relaxed and function more efficiently. It also helps to maintain an ideal body weight, increase cardiovascular function, and prevent depression.

Other tips for sufferers of Irritable Bowel Syndrome

Heavy Metal Toxicity can produce vague symptoms that sometimes are mistaken for other chronic conditions. Discuss heavy metal toxicity with your healthcare professional before receiving any diagnosis or treatment for a serious chronic condition. Read more about heavy metal toxicity.
If you have “silver” dental fillings, get an evaluation from a mercury-free dentist who specializes in the safe removal of mercury amalgam fillings. Mercury in the body can cause wide-spread damage, especially in the brain and digestive tract, and may be an underlying cause of IBS. Find a mercury-free dentist in your area now!

Additional Information about Irritable Bowel Syndrome