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Ensure that your food is chewed thoroughly, which helps to ease digestion and may help relieve IBS-related symptoms. You can also prevent yourself from overeating, which could make symptoms of IBS feel worse.  It may help to monitor how you feel after you eat. This should be done approximately 1 hour after eating. This way, you can track the foods that worsen your IBS symptoms and those that alleviate your condition. Note any effects of food in your body including: gaseous discomfort, abdominal pains, bloating, diarrhea, and constipation. Small, more frequent meals as opposed to fewer, larger meals can help to reduce diarrhea and cramping pain. With smaller meals, the abdomen is emptied more frequently, which relieves symptoms caused by IBS. Ask your doctor if probiotics may be a good option for you. Probiotics ensure there is enough “good bacteria” in the stomach and intestines to help break down food. You can find tablets, capsules, as well as yogurt drinks at your local health food store or pharmacy. Note that foods can make IBS worse by causing severe gaseous pain and discomfort, and should be eaten in moderation. Use your own discretion before eating foods like Brussels sprouts, broccoli, cabbage, and milk products. Other gas-inducing foods include beans, cauliflower, carbonated drinks, hard candy, lettuce, onions, and whole grains. Avoid foods that are extra spicy or greasy, as they may cause your symptoms to flare up. Additionally, avoid foods or drinks with artificial sweeteners like sorbitol, which may make your IBS symptoms worse. Some other common triggers include dairy products, carbonated drinks, apples, watermelon, pears, cole slaw, sauerkraut, soy beans, chickpeas, lentils, baked beans, pizza, and fried food. Switch out your normal bread and grain products for gluten-free alternatives. Even if you don’t have celiac disease, you may find that your symptoms improve when you don’t eat as much gluten on a daily or weekly basis. Note that gluten can be found in unexpected places, like soy sauce and salad dressing, so be sure to double-check your food labels. You may need to try this diet for several weeks before you see any results. Note that FODMAPs, or certain carbs and sugars, may be making your IBS symptoms worse. Opt for foods like bell peppers, kale, celery, and squash, which are all naturally low in FODMAPs. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.
Eat slowly to help your digestion. Have small, frequent meals rather than fewer large ones. Try probiotics to support healthy gut bacteria. Limit foods that are known to cause gas. Reduce or eliminate common food triggers for IBS. Try a gluten-free diet to ease your symptoms. Experiment with a low FODMAP diet to find relief.