Irritable bowel syndrome (IBS) is an unpleasant gastrointestinal disorder that is characterized by significant changes and fluctuations in bowel movements. Its symptoms include diarrhea, constipation, cramps, abdominal pain, excessive gas, bloating, impeding performing daily activities. While medication helps, one should avoid consuming foods that trigger symptoms of IBS. Here are six dietary tips for irritable bowel syndrome.

1. High-fiber diet
A sufficient amount of fiber adds enough bulk to the stools that helps in easy bowel movement. Ensure to include at least 35 grams of fiber daily to ease the symptoms of IBS. Consume vegetables, fruits, and whole grains that are rich in nutrition and are easily digestible.

2. Low-fiber diet
Fiber-rich can worsen the condition if one is suffering from gas and diarrhea. In this case, it’s advisable to avoid fiber-rich foods and consume soluble fiber foods like apples, carrots, oats, and berries. These foods dissolve in water without adding extra bulk. Avoid foods like nuts, tomatoes, raisins, cabbage, and broccoli.

3. Consume low FODMAP diet
A FODMAP diet is rich in carbohydrates and is difficult for the intestine to digest. This is because these foods force more water into the bowels that lead to gas, bloating, and diarrhea. Foods like dairy products, high fructose foods, canned fruit juices, and fruits like mango, berries, apple, plums, and blackberries come under the FODMAP diet. Restricting or limiting your FODMAP diet significantly alleviates the symptoms of IBS.

4. Avoid gluten-rich foods
Gluten is a protein found in wheat, rye, and barley. Gluten is also found in significant doses in cereals, pasta, bread, and processed foods and aggravate the symptoms of IBS. While some people are intolerant to gluten, others can develop a celiac disease that has symptoms similar to diarrhea-related IBS.

5. Stick to a low-fat diet
Apart from increasing the risk of developing obesity, high-fat foods are the primary triggers of IBS. Regular consumption of these foods can worsen the conditions of either diarrhea or constipation. These foods are extremely low in fiber content and can worsen gastrointestinal issues. Avoid consuming fried foods and animal fats, including lean meats, whole grains, fruits, vegetables, and skimmed milk.

6. Limit or avoid alcohol
Alcohol irritates the stomach and the entire GI tract that triggers IBS symptoms. While you can do your best to stay away from alcohol, limiting yourself to up to four drinks on a given occasion can improve your condition.

7. Check caffeine consumption
Coffee and tea are known to stimulate the GI tract worsening the symptoms of IBS. Caffeine is also found in large quantities in artificial drinks, energy drinks, and chocolates. Limit your consumption of caffeine or stay away from it altogether.

Follow these dietary tips for irritable bowel syndrome apart from constant medication and care prescribed by the doctor.