If You Have Irritable Bowel Syndrome, You Should Eat These 6 Foods

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Irritable bowel syndrome (IBS) is a chronic digestive disorder disease that affects mainly the large intestine. Over 10% of the world population suffers from the issue and, although it can happen to anyone, it is more common among young and middle-aged women. The disease is characterized by a series of common symptoms, which include bowel movement alterations and abdominal pain, along with bloating, cramps, gas and periods of diarrhea or constipation.

How changing your diet can treat IBS

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For those who are diagnosed with irritable bowel syndrome (IBS), a treatment that includes dietary re-education can help relieve the disease’s symptoms. Check out the foods that can calm down flare ups below:

1. Apple

Apples and pears are low in sugar and high in fibers like pectin. It improves liver functions, helping decompose toxins and facilitate bowel movements. All because pectin has the ability to form a type of gel inside the stomach, which improves intestinal transit.

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2. Zucchini

Basically composed of water and fibers, the zucchini is a vegetable that helps calm the intestine and prevent irritable bowel flare ups. It is known for assisting with digestion, preventing constipation and maintaining the blood sugar levels controlled and with no peaks.

3. Plum

The plum is a non-citrus fruit and it can help stimulate intestinal transit without causing gastric discomfort. Plus, fresh plums with skin do not contain high levels of fructose: a natural sugar that can also trigger cramps and diarrhea.

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john shepherd/istock

4. Chamomile tea

Besides being extremely calming, chamomile tea is indicated to relieve intestinal gasses, gastritis, nausea, cramps, and it also helps detox the liver. Just like every liquid, it is essential for the digestive metabolism and intestinal transit.

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5. Yogurt

Since it is the result of the fermentation of lactic acid bacteria, yogurt, cheese and other dairy products are considered probiotics, which means they are good for the intestinal biome. Lactobacillus, for example, help regulate peristaltic movements and vitamin synthesis in the small and large intestines, besides assisting with the balance of the bacteria that inhabit our body.

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6. White meat

Source of protein and good fat, fish also contains fatty acids like omega 3, that help strengthen body tissues, like the digestive tract. Besides that, white meat offers vitamin D and magnesium, which help alleviate intestinal disorders and improve absorption. Plus, chicken contains B complex vitamins, that are used to regulate digestion and absorption of other nutrients during intestinal transit.

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Translated article original published on VIX Brazil, by Camila Silva.