Smart Meal Plans for IRRITABLE BOWEL SYNDROME (IBS)

• To find out which calorie level is right for you, compute your estimated energy requirements (EER). To find out what your healthy body weight is, compute your body mass index (BMI)


• During the reintegration phase, maintain a food and symptom diary. It will greatly help you and your doctor identify triggering foods. Get a free printable food diary.


• Exercise! Being physically active can help reduce the symptoms. We can help you!


• Drink enough water throughout the day (1.5 to 2 liters/day), especially if you are suffering from constipation or diarrhea. Don't drink more than 1 cup (250 ml) at a time.


• Have breakfast every morning. Avoid skipping meals.


• Have regularly scheduled meals.


• Eat in a calm place.


• Chew food thoroughly.


• Tips to limit the gazogene effect of legumes:
  • Throw out the soaking water. Cook them in fresh water.
  • If needed, use "BEANO", a product that aids digestion of legumes.

• Before starting this diet, get tested for lactose and fructose intolerances. A proportion of people suffering from IBS may also suffer from intolerance to fructose, sorbitol, lactose or fructans. Tests for lactose and fructose intolerances (hydrogen breath tests) are easily accessible.


• If you are lactose intolerant, be aware that many foods other than milk products may contain lactose. On the label, the following ingredients indicate the presence of lactose: milk powder, dry matter (solid) of milk, curd (milk), whey, casein, etc. If you experience any discomfort even with a small amount of lactose, you can use lactase tablets (eg: Lactaid) sold in drugstores.


• Fiber are recommended as part of healthy IBS diets. Nevertheless, increased fiber intake may initially cause discomforts resulting in gas and bloating. To reduce these symptoms, our IBS meal plans ensure that the fiber intake increases very gradually. However, if you notice some discomforts, they should disappear after a few weeks. To maximize the benefits of fiber, make sure you drink enough fluids.


• Some people have reported that food additives:
  • monosodium glutamate (MSG)
  • sulphites
  • nitrites
  may trigger symptoms.
  
  If this is your case, pay attention to the foods' ingredient lists:
  
  • Sulphites and nitrites can be present in transformed meats (deli), wines and dried fruits.
  • M.S.G. is used in oriental cuisines and in many savory preparations (salty snacks, ...).
  When you eat out, don't hesitate to ask if the dish you want contains these additives.


• Some probiotics may be effective in treating certain IBS symptoms. Ask your doctor to know if there are proven treatments for your medical condition.


• Before permanently eliminating a food, consult a dietitian who will advise you on how to avoid deficiencies.


• Know that the following elements may exacerbate symptoms:
  • stress
  • the premenstrual period
  • certain drugs, such as calcium supplements, antibiotics, narcotics or lipid lowering agents
  • some natural products, like aloe or gingko biloba


• When suffering from diarrhea/loose stools, some people might benefit fromeating 5 ml of psyllium in 180 ml of water, each day, or eating small portions of breakfast cereals with psyllium.
  Psyllium consumption must be accompanied by water.
  Consult your physician before using fiber supplements.


• The use of finely ground flaxseed to relieve symptoms of IBS is approved by the Commission E.
  In case of:
  • Loose stools or diarrhea: Start with a small amount of finely ground flaxseed, up to a maximum of 1 tea spoon per day.
  • Constipation: Start with 1 tea spoon per day. If you feel the benefits, you can gradually increase the dose.
  • Stomachache: Stop consuming flax seed, even if they appear on your menu.
  Flaxseed can be added to your breakfast cereals and salads.


• Some people can't tolerate frozen foods, which can cause cramps. If this is your case: avoid them, even if they are on the menu.


• Some people feels discomforts when eating fruits and vegetables with their peel, moreover if the food is raw. If it is your case, try eating them without the peel.

• Do not hold in stool unnecessarily. When you need to go to the toilet, don't wait. Holding in can cause the stool to become harder and painful to pass.


• Avoid these types of breads:
  • whole wheat
  • multigrain
  • containing fruit, nuts and / or seeds
  • containing prebiotics (such as inulin, etc.)


• Avoid all foods and habits that cause gas:
  • Drinking with a straw
  • Eating quickly
  • Chewing gum
  • Drinking soft drinks and carbonated waters
  • Having small sips of hot drinks


• Avoid eating within 2 hours before bedtime.


• Avoid drinking beverages high in sugar and those containing caffeine (coffee (even decaf), tea, energy drinks, soft drinks, chocolate, etc.)


• Fruit juices can contain large amounts of fructose, which causes symptoms in 30% of people with IBS. Limit the amount of juice you drink to a maximim of 125 ml per day, or to say a small glass of juice. Eat fresh fruit instead.


• Avoid laxatives to treat constipation. In the long run, they worsen the problem by making the gut even more lazy. In addition, they can lead to deficiencies in vitamins and minerals.


• Some low-calorie sweeteners (mainly sugar alcohols such as mannitol, xylitol and sorbitol) and polydextrose can cause gas, bloating, diarrhea and abdominal discomfort if consumed in large quantities.


• Avoid drinking alcohol.


• This menu is NOT suitable for people suffering only from constipation. Instead, refer to the Constipation, designed to prevent constipation and its discomfort.

Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

• buying no more food than you need
• avoiding food wastage

• Why should I TRUST the menus?
• Canola vs. olive oil
• Crispbread
• Lunch box

• Peanut Butter
• Sandwich and burgers
• Repeated recipes
• More FAQ