What High-Fiber Foods And Recipes Help Irritable Bowel Syndrome?

Irritable bowel syndrome seems to be a common condition that affects the gastrointestinal tract. Patients with it have bowels that may not work correctly all of the time. Common signs of it may include diarrhea, pain in the abdomen, constipation, and bloating. Bowel movements appear to relieve some symptoms. Stress and some foods may trigger flares of this condition.

It seems that fiber supplements can help patients relieve their symptoms. Some patients may also take laxatives for irritable bowel syndrome. Medications for irritable bowel syndrome, including anti-diarrheal medication, may be needed. Pain medications for IBS appear to be common as well. However, there seem to be other options for irritable bowel syndrome treatment. Patients may want to take advantage of natural remedies for irritable bowel syndrome, including a high-fiber irritable bowel syndrome diet.

Canned Chickpeas And Lentils

Individuals with irritable bowel syndrome may be able to eat canned chickpeas and lentils. Other varieties may be hard to digest as they are high-FODMAP foods. However, it seems that most of the FODMAP content is in the water of canned chickpeas and lentils. Thus, when individuals rinse them, they may be able to wash more away. Many experts appear to consider the canned versions low-FODMAP foods as a result. A patient with irritable bowel syndrome may not struggle as much to break canned chickpeas and lentils down.

Most individuals with this condition should be able to consume up to a quart cup of canned chickpeas or half a cup of canned lentils a day. Roasted chickpeas can be a good recipe to try first. Individuals can rinse their canned chickpeas and toss them in extra-virgin olive oil and salt. They seem to take twenty to thirty minutes in the oven at 400 degrees Fahrenheit.

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Chia Seeds

Chia seeds appear to be good for irritable bowel syndrome patients. They may help regulate bowel movements and reduce constipation. Part of the reason for this seems to be because they are quite high in fiber. They also seem to have a significant amount of omega-3 fatty acids and other nutrients. These nutrients may include protein, phosphorous, calcium, and magnesium. Thus, chia seeds appear to be healthy for everyone, even patients with this condition. The carbohydrates in chia seeds seem to be in their fiber. Due to this, the seeds may be good for patients who want to try a low-carbohydrate irritable bowel syndrome diet.

Chia seeds can be versatile. They may be sprinkled on salads, oatmeal, and smoothies. However, they also seem to be delicious as a pudding. One simple chia pudding recipe is to combine the seeds with honey and almond milk. Individuals may need two tablespoons of the seeds, one teaspoon of honey, and half a cup of almond milk for each serving.

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Patients with this condition may find eating kiwis helpful. These soft fruits are fairly easy to digest. They also seem to contain a significant amount of fiber and water. This may relieve constipation and regulate bowel movements. Studies appear to indicate that individuals need to consume more than one kiwi each day to see some improvement in their symptoms of irritable bowel syndrome. Specifically, they need to eat multiple kiwis to get rid of constipation. Kiwis seem to act as a natural laxative, which may be why they can help with constipation.

Patients may be able to eat kiwis in many ways. They can be good on their own. However, they also seem to be delicious on oatmeal and yogurt, as well as in fruit salads and smoothies. Patients may wish to try a simple kiwi and blueberry smoothie for their condition. It appears that they need a handful of blueberries, two chopped kiwis, half a banana, a few tablespoons of yogurt, and some water or milk for this. Blending these ingredients should make a good smoothie. However, individuals may need to adjust the quantities of each to their taste.

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Quinoa seems to be a low-FODMAP food. Thus, individuals with irritable bowel syndrome may want to include it in their diet. Quinoa appears to have more fiber in it than in similar grains. In addition, patients who are also gluten intolerant may be able to eat quinoa. This is because it does not seem to contain any gluten. Vegetarians and vegans with irritable bowel syndrome may want quinoa well, as it appears to have a significant amount of protein. Quinoa may also contain many other nutrients, such as all nine essential amino acids, calcium, and iron.

The fiber content and fact that quinoa is often considered a low-FODMAP food may help regulate an individual's bowel movements. This grain also appears to be unlikely to irritate a patient's intestines. Patients should be able to cook quinoa at a two to one ratio. For instance, one cup of quinoa simmers in two cups of water should work. Individuals may wish to season their quinoa. Of course, they may need to consider the spices carefully due to irritable bowel syndrome.

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Oatmeal, a common breakfast, may be a great addition to any irritable bowel syndrome diet. Oats, of course, appear to be high in fiber. Once again, they also seem to be considered a low-FODMAP food. Thus, patients with this condition should have no trouble eating oatmeal if they control their portions. However, they may need to read the labels on packaged oatmeal. Some packaged varieties can contain irritating ingredients. Cooking oatmeal at home should help individuals avoid this.

Cooking oats seems to be what makes them a good choice for irritable bowel syndrome patients. This may be because the cooking process reduces the resistant starch in oats. Resistant starch, a type of fiber, may trigger symptoms of irritable bowel syndrome. Patients may want to start simple with oatmeal. One cup of oats, one mashed banana, half a teaspoon of vanilla extract, and two cups of unsweetened almond milk can work. Patients should try simmering the mixture in a pot over medium heat. They may need to wait for up to twenty minutes for the oats to absorb enough milk.

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Katherine MacAulay