Constipation is very common in people with spastic colon or much more familiar called IBS (it stands for ‘Irritable bowel syndrome’). It is chronic digestive problem – cannot be cured but fortunately it can be managed with some right strategies. Appropriate diet is one of primary treatments. Unfortunately, finding best foods to improve and manage the symptoms of this syndrome is not always easy.
In general, the intake of fiber is very important to treat and improve constipation due to IBS. If you are still confused of where you start, getting fiber intake for about 20 to 35 grams a day is good choice – the recommendation from the American Dietetic Association.
Which are the best foods to improve IBS with constipation?
The answer varies! Generally you can enjoy all foods that you eat, but make sure you eat them in moderation - and when it comes to treating constipation, your fiber intake should be you major concern.
The following are other helpful tips of foods that you should eat and avoid to improve your constipation.
Highly refined foods – restrict or avoid them if necessary!
Cookies, chips, white rice, and white bread are some highly refined foods that you should restrict when constipation strikes.
They can fill you up, but unfortunately they are also poor in fiber. You can still eat them, but ensure don’t go too much otherwise they can be a problem for you to have adequate fiber intake a day for your body. Moreover, don’t cut out your carbohydrates by eating foods high in protein too much, because low-CARB diet also can worsen the constipation.
Get more fiber!
Theoretically, your stool is easier to pass if you have adequate fiber intake. On the other hand, it can be harder if you have lack of fiber – as a result, it is more difficult to be passed in a bowel movement.
Work a few prunes into your diet!
Prunes or dried plums are fruity food high in sugar-sorbitol (essential nutrient that can help loosen your bowel movement). But be careful – you have to eat them in moderation (avoid eating them too much otherwise this can put you at higher chance of experiencing other irritable bowel syndrome symptoms such as abdominal bloating, cramp & pain, or diarrhea).
Get some appropriate probiotic foods!
Probiotic foods are foods high in good bacteria that can help improve the performance of your digestive system. Eating them in moderation can help people with IBS to cope with their digestive problem, particularly true if the cause of the symptom is caused by the lack of good bacteria in the gut. Furthermore, they are also recommended for people without IBS.
Keep hydrated!
Don’t only focus on foods that you should eat and avoid! Your body also requires adequate fluid to maintain the balance of your digestive system. Fluid is crucial in producing proportional stools.
So make sure you get plenty of fluid a day, drink about 8-ounce glasses of water a day to maintain your good hydration! And don’t forget to avoid alcohol, carbonated drinks, and caffeinated drinks because they can result a dehydrating effect.
How can you increase your fiber intake properly?
If you are at low of fiber, increase it gradually! Your body needs adequate time to respond what you eat. If you suddenly consume fiber too much a day, this can be potential to trigger another common symptom of your IBS, particularly such as diarrhea.
Therefore, don’t suddenly shock your digestive system! Gradually add and increase a little fiber every day to allow your body gets used to the change. You can add 2 to 3 grams a day until meets to your body needs (for about 20-35 grams a day – as noted before).
Follow these following simple steps to increase your fiber intake safely but pretty fast to improve your constipation symptom.
Get some whole grains in your menu!
First, ensure that you don’t have gluten allergy /celiac disease - if you in doubt, ask your doctor. If you are gluten sensitive – flax, quinoa, potato, and rice can be your alternative choice.
If there is no allergic reaction of your body with gluten, eating 1 or 2 slices of bread based whole grain can help provide about 4 grams of fiber to help improve your constipation.
A few veggies are also good idea
When it comes to fiber, vegetables are one of great sources. They are also loaded many antioxidants that can promote good health for your entire body and lower your risk of cancer & heart disease. Get some different choices of your fiber intake with the following options:
Cereals high in fiber can be good option for your breakfast
Some cereals can have about 5 g of fiber /serving or maybe more. The following are a few instances:
Enjoying few fruits from your diet each day is another great idea!
In fact, fruits are not only helpful to provide extra fiber for your body but also can help you to keep hydrated because they are also high in water. The following are some fruits that you can choose to get some fiber in your diet:
In addition, you can also choose beans or canned bean products for the variety of your fiber intake. Furthermore, since the intestines of people with IBS are more sensitive – make sure to choose the diet adjustments that cause the most painless effect.
In general, the intake of fiber is very important to treat and improve constipation due to IBS. If you are still confused of where you start, getting fiber intake for about 20 to 35 grams a day is good choice – the recommendation from the American Dietetic Association.
Which are the best foods to improve IBS with constipation?
The answer varies! Generally you can enjoy all foods that you eat, but make sure you eat them in moderation - and when it comes to treating constipation, your fiber intake should be you major concern.
The following are other helpful tips of foods that you should eat and avoid to improve your constipation.
Highly refined foods – restrict or avoid them if necessary!
Cookies, chips, white rice, and white bread are some highly refined foods that you should restrict when constipation strikes.
They can fill you up, but unfortunately they are also poor in fiber. You can still eat them, but ensure don’t go too much otherwise they can be a problem for you to have adequate fiber intake a day for your body. Moreover, don’t cut out your carbohydrates by eating foods high in protein too much, because low-CARB diet also can worsen the constipation.
Get more fiber!
Theoretically, your stool is easier to pass if you have adequate fiber intake. On the other hand, it can be harder if you have lack of fiber – as a result, it is more difficult to be passed in a bowel movement.
Work a few prunes into your diet!
Prunes or dried plums are fruity food high in sugar-sorbitol (essential nutrient that can help loosen your bowel movement). But be careful – you have to eat them in moderation (avoid eating them too much otherwise this can put you at higher chance of experiencing other irritable bowel syndrome symptoms such as abdominal bloating, cramp & pain, or diarrhea).
Get some appropriate probiotic foods!
Probiotic foods are foods high in good bacteria that can help improve the performance of your digestive system. Eating them in moderation can help people with IBS to cope with their digestive problem, particularly true if the cause of the symptom is caused by the lack of good bacteria in the gut. Furthermore, they are also recommended for people without IBS.
Keep hydrated!
Don’t only focus on foods that you should eat and avoid! Your body also requires adequate fluid to maintain the balance of your digestive system. Fluid is crucial in producing proportional stools.
So make sure you get plenty of fluid a day, drink about 8-ounce glasses of water a day to maintain your good hydration! And don’t forget to avoid alcohol, carbonated drinks, and caffeinated drinks because they can result a dehydrating effect.
How can you increase your fiber intake properly?
If you are at low of fiber, increase it gradually! Your body needs adequate time to respond what you eat. If you suddenly consume fiber too much a day, this can be potential to trigger another common symptom of your IBS, particularly such as diarrhea.
Therefore, don’t suddenly shock your digestive system! Gradually add and increase a little fiber every day to allow your body gets used to the change. You can add 2 to 3 grams a day until meets to your body needs (for about 20-35 grams a day – as noted before).
Follow these following simple steps to increase your fiber intake safely but pretty fast to improve your constipation symptom.
Get some whole grains in your menu!
First, ensure that you don’t have gluten allergy /celiac disease - if you in doubt, ask your doctor. If you are gluten sensitive – flax, quinoa, potato, and rice can be your alternative choice.
If there is no allergic reaction of your body with gluten, eating 1 or 2 slices of bread based whole grain can help provide about 4 grams of fiber to help improve your constipation.
A few veggies are also good idea
When it comes to fiber, vegetables are one of great sources. They are also loaded many antioxidants that can promote good health for your entire body and lower your risk of cancer & heart disease. Get some different choices of your fiber intake with the following options:
- You can get about 3 grams (g) of fiber from two cups of raw spinach leaves or from 1 cup of cooked cauliflower.
- 1 cup of cooked carrot slices is another source to get about 5 g of fiber.
- You can also get about 4 g of fiber by eating 1 sweet potato.
- Broccoli is also great choice – 1 cup of broccoli (cooked) can provide about 4.5 g of fiber.
Cereals high in fiber can be good option for your breakfast
Some cereals can have about 5 g of fiber /serving or maybe more. The following are a few instances:
- There are about 5 g of fiber for each 1.25 cups of oatmeal –cooked.
- A cup of the Raisin-Bran can provide about 8 g of fiber.
- You can also get about 10 g of fiber in a half cup of the ALL-Bran.
- Etc.
Enjoying few fruits from your diet each day is another great idea!
In fact, fruits are not only helpful to provide extra fiber for your body but also can help you to keep hydrated because they are also high in water. The following are some fruits that you can choose to get some fiber in your diet:
- About almost 4 g of fiber can be found in a cup of strawberries.
- Banana and pear – each one can provide about 2.8 g and 4 g of fiber.
- 1 apple can give you additional intake of fiber for about 3.7 g.
In addition, you can also choose beans or canned bean products for the variety of your fiber intake. Furthermore, since the intestines of people with IBS are more sensitive – make sure to choose the diet adjustments that cause the most painless effect.