Overview Of High-Fiber Foods And Recipes For Irritable Bowel Syndrome

Irritable bowel syndrome is a gastrointestinal condition. It is quite common! The most common signs are diarrhea, constipation, and abdominal pain. Others are bloating, excess gas, and mucus in the stool! Many patients experience symptom relief when they have bowel movements. However, their bowels are not working properly! Stress causes symptom flares. Certain food trigger symptoms as well!

Patients need irritable bowel syndrome treatment! Most of them take fiber supplements. Laxatives for irritable bowel syndrome are common too! Certain individuals need medications for irritable bowel syndrome symptoms. Examples are anticholinergic medication and anti-diarrheal medication! Pain medications for IBS are also quite common. These options are not the only ones! Natural remedies for irritable bowel syndrome are equally effective. Following an irritable bowel syndrome diet with high-fiber foods is a great place to start!

Canned Lentils And Chickpeas


Individuals with irritable bowel syndrome need to eat canned lentils and chickpeas! Both of them are amazing choices for high-fiber foods with this condition. The canned varieties are low-FODMAP foods, which is key! However, they must be canned, as other types of lentils and chickpeas are high-FODMAP foods! They must stay low so that they have low amounts of components that intestines have a harder time breaking down. Patients with this condition need to control their portions of canned lentils and chickpeas. They can eat up to half a cup of canned lentils daily. Canned chickpeas must stay at a quarter cup or less!

The canned varieties mean that the FODMAP components are in the liquid, not the food. Thus, when individuals wash the canned chickpeas and lentils before consuming, they wash away most of the FODMAP material!  Roasted canned chickpeas is a great place to begin. A simple recipe is to roast the chickpeas with salt and extra-virgin olive oil. They will roast in twenty to thirty minutes at 400 degrees Fahrenheit in most ovens!

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Chia Seeds


Chia seeds are amazing for irritable bowel syndrome patients! They are very high in fiber. This regulates bowel movements and reduces constipation, which is a major symptom of this syndrome! Chia seeds also contain a high amount of omega-3 fatty acids. They also have many other nutrients, including calcium, protein, and magnesium! Chia seeds are also low in carbohydrates. The carbohydrates they do have are in the fiber! Thus, chia seeds are great for patients who want to have a low-carbohydrate diet. 

Chia seeds are very versatile. They are great sprinkled on top of cereal, oatmeal, salads, and mixed into smoothies. However, a delicious dessert is chia pudding! An easy recipe to try is two tablespoons of chia seeds, one teaspoon of honey, and half a cup of almond milk!

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Kiwi is a great fruit for individuals with irritable bowel syndrome. It is quite soft, so digestion is easy! Kiwi makes symptoms much easier to handle. It works the best on relieving constipation, thanks to the fiber that it contains! They are a fantastic natural laxative for irritable bowel syndrome patients. Studies have shown eating multiple kiwis every day relieves symptoms of this condition by quite a bit. Besides the fiber, kiwis also have a significant amount of water. This combination is excellent for bowel regularity! Kiwis are also quite high in vitamin C and potassium.  

Kiwis are delicious in fruit salads, on top of oatmeal and yogurt, and in smoothies! Individuals must try a simple smoothie recipe when they have irritable bowel syndrome. Blending two kiwis with a handful of blueberries, half a banana, a few tablespoons of yogurt, and some milk or water is delicious!

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Quinoa is a low-FODMAP food! This makes it excellent for irritable bowel syndrome. It does more than provide significant amounts of fiber! Quinoa has no gluten. Thus, it is great for patients who are also intolerant to gluten. Vegetarians and vegans are able to get protein from quinoa too. It is one of the only plants with enough of all nine essential amino acids! Quinoa has many other nutrients in it as well. Examples are vitamin E, calcium, iron, and potassium!

Individuals will find more fiber in quinoa than most grains. Thus, it is incredible at regulating their bowels and preventing constipation. Quinoa is also not likely to cause intestinal inflammation. This is great for irritable bowel syndrome patients! Cooking quinoa is easy. All individuals need is one cup of quinoa and two cups of water. Simmering the two in a pot will cook the quinoa fast. Individuals can add any seasoning they like!

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Oatmeal is incredible and a common breakfast! Irritable bowel syndrome patients benefit from eating oatmeal regularly. The oats contain very high amounts of fiber.  They are also low-FODMAP! The only precaution is to read the labels on packaged oatmeal for irritable bowel syndrome triggers. The best way for patients to avoid this is to make homemade oatmeal! Of course, they must practice portion control too.

Cooking oats eliminates a decent portion of the resistant starch. This is the type of fiber that triggers symptoms of irritable bowel syndrome! Individuals must start with a simple oatmeal recipe. One that works for this condition uses oats, mashed banana, vanilla extract, and unsweetened almond milk. Individuals need one cup of oats and two cups of almond milk. They need to mix the two in a pot and then add half a teaspoon of vanilla extract and one mashed banana. After, they need to heat the mixture until the oats have absorbed enough milk. Then it is time to eat oatmeal!


    Katherine MacAulay