Coffee contains chlorogenic acid, which stimulates digestion, and caffeine, which stimulates movement in the colon. Take Your Coffee Hot Instead of IcedĪ steaming cup of joe can help you stay regular. Oatmeal, on the other hand, is a good source of soluble fiber that soaks up water to bulk up your stool, making it easier to pass, according to Johns Hopkins Medicine. Wheat bread contains sugars that are associated with IBS symptoms. If you’re typically doing toast for breakfast, switch to oatmeal. Low-FODMAP vegetables include carrots, cucumbers, green beans, green bell peppers, potatoes, and zucchini. ![]() And, because they aren’t digested properly, high-FODMAP foods can feed bacteria into your gut that increase gas and other abdominal symptoms. High-FODMAP foods are rich in certain carbohydrates that tend to trigger IBS symptoms. Because IBS causes a sensitive gut, incorporating low-FODMAP foods is all the more important. The best veggie choices for IBS-C are those that are low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which are a group of carbohydrates that aren't able to be completely digested or absorbed by the body. ![]() Even just steaming your vegetables makes digesting them easier for your body. This is because cooked vegetables require less effort to digest, so your body doesn't have to work as hard at breaking them down. But, according to Cox, the body typically tolerates cooked vegetables better than raw veggies. It’s so easy (and refreshing!) to grab a handful of baby carrots or broccoli florets out of the fridge to dip into hummus - plus, they provide fiber, which helps keep things moving. Bonus: Because these foods support healthy digestion, they'll help you stay more regular. The good news is, you can keep your diet rich and varied with some smart food swaps. ![]() IBS-Friendly Food Swaps to Ease Constipation “What you eat and how you eat is so important when you have IBS-C,” says Katrina Cox, a registered dietitian specializing in IBS and gut health in Providence, Rhode Island. Making a few easy, important swaps may make all the difference when it comes to keeping bloating, stomach pain, and constipation at bay. When managing irritable bowel syndrome with constipation (IBS-C), it can be hard to know how to start building a diet that won’t trigger symptoms.
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