Diet Plan for IBS (Irritable Bowel Syndrome)

It is gastrointestinal disorder which results in diarrhea, constipation, abdominal pain and bloating in severe cases, mucus is also found in stool. Intake of certain foods like dairy products, chocolate, citrus things or Alcohol can worsen the symptoms and may lead to severe constipation and diarrhea. Stress can also act as a major triggering factor in IBS. So, by managing our life style and Diet plans we can control the symptoms more easily. High- fiber diet is helpful in adding bulk to the stools, and promoting normal bowel motility. Avoid excess use of laxatives, antibiotics, caffeine and fat rich foods as it disturbs the normal functioning of digestive system.

IRRITABLE BOWEL SYNDROME DIET CHART

EARLY-MORNING

Warm water /Wheat grass juice/ Aloe vera juice

BREAKFAST

Broken wheat porridge / Veg Semolina (veg upma) / Veg Vermicelli / Veg Idli / Missi Roti / Oats / Chapatti with Veg or Dal

MID-MORNING

Fruit / Fruit juice / Herbal tea / Coconut water / Prune juice

LUNCH

Chapatti + Rice + Salad + Vegetable + Dal / Chicken (Once in week)

EVENING

homemade soup / Vermicelli / Herbal tea

DINNER

Chapatti + Vegetable + Dal

DIET INSTRUCTIONS

CEREALS

Cereals to be consumed

Wheat, Rice, Brown rice, Oats, Quinoa , Sorghum, Amaranth, Finger millet, Foxtail millet, Pearl millet, Buckwheat, Little millet

Flour Ratio - Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)

Cereals to be avoided

Refined flour and products made up of it.

FRUITS

Fruits to be consumed

Apricots, Watermelon, Banana, Guava, Papaya, Muskmelon, Apple, Sapodilla, Plum, Pomegranate, Kiwi and Pear

Fruits to be avoided

Citrus fruits like Orange, Lime, Pineapple, Strawberries, Peaches, and Canned fruits

VEGETABLES

Vegetables to be consumed

Cucumber, Carrot, Zucchini, Sweet potato, Pumpkin, Celery, Turnip, Red onion, Parsley, Beetroot, Radish, Ginger, Bottle gourd, Ridge gourd, Round gourd

Vegetables to be avoided

Garlic, Tomato, Eggplant, Okra

PULSES

Pulses to be consumed

Green gram, all washed dals

Pulses to be avoided

Chickpeas, Kidney beans, Black gram

DAIRY PRODUCTS

Dairy Products to be consumed

Cow’s ghee, Yoghurt

Dairy Products to be avoided

High fat milk, cheese, butter, Tea, Coffee

SPICES

Spices to be consumed

Coriander, Cumin, Thyme, Fennel

Spices to be avoided

Red chilies

DRINKS

Drinks to be consumed

Coconut water, Clear soups, Sugarcane juice, homemade soups, Green juice, Herbal tea, Aloe Vera juice, Homemade juices

Drinks to be avoided

Whole milk drinks, Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks

FLESH FOODS

Flesh Foods to be consumed (once in a 15 days)

Lean meat, Fish, Chicken, Boiled eggs- white part only (only once in fifteen in days).

Flesh Foods to be avoided

Processed and Fried meat, Red meat-Beef, Pork.

SEEDS AND DRY FRUITS

Dry Fruits to be consumed

Soaked Almonds, Figs

Dry Fruits to be avoided

Peanuts, Pine nuts, Walnuts, Cashew and all types of seeds

OILS

Oils to be consumed

Cow ghee, Mustard oil, Olive oil, Soybean oil

Oils to be avoided

Palm oil, Coconut oil, Butter

OTHER FOODS

Other Foods to be consumed

Jaggery, Honey

Other Foods to be avoided

Bakery and Processed Foods, Fried Food, Junk Food, Pickles, Artificial Sweeteners, Packed Soups, Refined Sugar

LIFESTYLE AND DIETARY TIPS

• Follow regular and balance meal pattern.
• Consuming high fiber and adequate fluid diet.
• Increase physical activity and exercise.
• Walk for at least 30-45 minutes.
• Whole fruit should be preferred to fruit juices.
• Skipping of meals should be avoided, especially the breakfast
• Water intake should be increased at least 8-10 glass of water.

HOME REMEDIES

• Wheat grass juice - Take this juice early morning.
• Fennel seeds - Soak the fennel seeds in warm water overnight and strain the water. Drink the strained water.