By Wendy Green
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Citrus fruits. 5. Cheese. 6. Onions and leeks. 7. Cereals. 8. Non-citrus fruits. 9. Chocolate. 10. Bran. 11. ). 12. Vegetables (non-green). 13. Brown bread. 14. Salad. 15. Nuts. 16. Sweets and desserts. 17. Beef. 18. White bread. 19. Eggs 20. Dairy products. EAT TO EASE IBS 55 Foods that IBS su̝erers ̞nd most helpful The top 20 most helpful foods were: 1. Fish. 2. Green vegetables. 3. Other vegetables. 4. Non-citrus fruit. 5. Rice. 6. Citrus fruit. 7. Brown bread. 8. Yogurt. 9. Cereals. 10. Pasta.
Do it gradually – a sudden, dramatic increase could lead to wind, bloating and diarrhoea. According to Dr Middleton, many people who su̝er from constipation-predominant IBS symptoms o˕en get better by simply increasing their ̞bre intake. If you ̞nd that eating more ̞bre gives you problems with wind and bloating, try eating fewer insoluble ̞bre foods and more soluble ̞bre foods and see if there is an improvement. If eating su̠cient ̞bre-containing foods proves di̠cult, or if you need a short-term measure, you could try a bulking agent, which is a natural source of soluble ̞bre that isn’t fermented in the gut.
6. Adjust your ﬁbre intake For IBS-A and IBS-D su̝erers If you have IBS-A or IBS-D, try eating less insoluble ̞bre and more soluble ̞bre, as soluble ̞bre is less likely to irritate the gut lining. It is also less likely to cause wind and bloating, because it is quickly broken down. Replace wholemeal bread, wholewheat cereals and wholegrain rice with foods rich in soluble ̞bre, such as porridge, oatcakes and oat bread. ’ If the diarrhoea persists, your GP/dietician may suggest you try a low-̞bre diet, which means eating white bread, pasta and rice rather than brown, and corn̟akes rather than bran ̟akes, etc.
50 Things You Can Do Today to Manage IBS by Wendy Green