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

Kiwi

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

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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