Irritable Bowel Syndrome (IBS) is a common digestive disorder that can cause a variety of symptoms, including bloating. Bloating occurs when the abdomen feels full, tight, and distended, often accompanied by excessive gas. It can be uncomfortable and impact a person’s quality of life. Take a look at a few effective strategies to combat IBS-related bloating.
Understanding IBS Bloat
Bloating in IBS is thought to be caused by a combination of factors, including abnormal muscle contractions in the intestines, increased sensitivity to gas and pressure, and alterations in gut bacteria. However, the aforementioned has yet to be officially confirmed. It’s safe to say that the cause of bloating is either unknown or varies from person to person.
Nevertheless, it is known that it can be triggered by certain foods, stress, hormonal changes, or other underlying factors. The excess gas produced during digestion can lead to abdominal distention, discomfort, and the sensation of being bloated.
Before reading the following, you must embrace your belly and accept yourself for who you are at this very moment. As you reflect on ways to manage IBS bloat, take it easy on yourself.
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Dietary Modifications
Identify Trigger Foods
Keep a food diary to track your symptoms and identify specific foods that trigger bloating. Common culprits include carbonated beverages, beans, cruciferous vegetables (broccoli, cauliflower), onions, garlic, dairy products, and artificial sweeteners.
Once identified, consider reducing or eliminating these trigger foods from your diet. Remember to be easy on yourself as you explore what works with your gut and what doesn’t!
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Low-FODMAP Diet
The Low-FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diet is a temporary elimination diet that can help alleviate IBS symptoms, including bloating. It involves avoiding high-FODMAP foods such as certain fruits, vegetables, grains, and sweeteners and gradually reintroducing them to determine individual tolerance.
Fiber Intake
Adjusting your fiber intake may help manage bloating. For some individuals, increasing soluble fiber from sources like oats, psyllium, and flaxseed can improve symptoms.
However, others may find relief by reducing insoluble fiber from foods like wheat bran, whole grains, and some