HOW to Eat?  Easy IBS Diet Tricks Make a Big Difference!

• With IBS, how you eat can matter as much as what you eat.
  
  
• Your goal is to keep your gastrocolic reflex stable.
  
  



• Soluble fiber stabilizes your gastrocolic reflex.
  
  
• Eat soluble fiber foods first whenever your stomach is empty.
  
  
• Eat small portions of food, and eat frequently. The emptier your stomach, the touchier your reflex. If you've gone too long without eating, have a dose of your soluble fiber supplement as a stop gap to keep your gut calm.
  
  
• Fats are a powerful gastrocolic reflex trigger. Go low fat, but not fat free.
  
  
• Don't eat a lot in one sitting. Your reflex reacts in proportion to quantities and calories consumed.
  
  
• Insoluble fiber is a strong gastrocolic reflex trigger.
  
  
• Mechanically break down insoluble fiber foods before you even eat them!
  
  
• Peel, skin, chop and cook fruits and vegetables.
  
  
• Puree or mash beans, corn, lentils, peas, and berries.
  
  
• Finely chop nuts, dried fruits, and fresh herbs.
  
  
• Eat raw green salads - tiny portions, non-fat dressing - after a soluble fiber based meal, not before.
  
  
• Chew thoroughly. This breaks down insoluble fiber foods, and keeps you from eating too fast.
  
  
• Eat at a leisurely pace - if you must eat in a hurry, serve yourself half portions.
  
  
• This helps prevent overeating and swallowing air, both of which can trigger IBS problems.
  
  
• Avoid ice cold foods and drinks on an empty stomach.
  
  
• Cold makes muscles contract and even spasm. Keep your whole GI tract as calm as possible.
  
  
• Drink fresh water consistently throughout the day (not ice cold) - it's essential for bowel function.
  
  
• But - limit the amount of liquids you drink with meals, as this can inhibit digestion.
  
  
• Find more tips, tricks, and IBS diet guidelines in Eating for IBS, the IBS-friendly cookbook.