4 Smart Food Swaps You Need For Your IBS-C Diet Plan, According To Expert

Developing Irritable Bowel Syndrome with Constipation (IBS-C) can be frustrating! Not only does it hinder your lifestyle but also affects your mental health. Also, it can be very difficult to figure out what to eat and what not to eat. So, we talked to our expert, Dr Chhavi Rohilla, a Nutritionist and Founder of Nutrindulgence and here’s what she said, “If you're managing IBS-C (irritable bowel syndrome with constipation), adjusting your diet can play a significant role in managing symptoms.” Making a few easy, important swaps may make all the difference when it comes to keeping bloating, stomach pain, and constipation at bay.

What is Irritable Bowel Syndrome (IBS-C)?

Irritable Bowel Syndrome with constipation (IBS-C) is a common chronic Gastrointestinal (GI) disorder. It accompanies symptoms including frequent bloating, abdominal pain and infrequent stools that are hard to pass. While not life-threatening, IBS-C can be extremely uncomfortable and interfere with your day-to-day activities.

Here are some food swaps you can consider to help alleviate symptoms:

Replace Dairy-based Milk With Plant-Based Milk

Dairy-based milk products are high in Lactose, making it difficult for you to digest. Instead, you can go for plant-based milk and milk products such as almond milk, oats milk, soy milk or coconut milk. Not just lactose, plant-based milk is also lower in FODMAP and saturated fats making it a good option to ease your IBS-C symptoms.

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Choose Grains Like Rice, Quinoa, Oats Over Chickpeas And Lentils

Grains are often considered more suitable than lentils and chickpeas for individuals with IBS-C (irritable bowel syndrome with constipation) due to several reasons like low in fibre, easier to digest and lower FODMAP. “While fibre is essential for digestive health, excessive intake can exacerbate symptoms of constipation in some individuals with IBS-C. Therefore, opting for lower fibre options like refined grains may help reduce the risk of worsening constipation,” said our expert.

Choose Grapes And Oranges Over Apples And Pears

Choosing grapes and oranges over apples and pears can be beneficial for individuals following a low FODMAP diet, especially if they have IBS-C (irritable bowel syndrome with constipation) due to their lower fructose content and lower sorbitol content.

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Choose Olive Oil Or Canola Oil Over Butter And Margarine

People with IBS-C are advised to cut down on high-fat foods. Since butter and margarine are high in saturated fats, it's better to use olive oil or canola oil. Try to avoid fried foods and opt for baked, grilled, or steamed options.

Image Courtesy: Freepik

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