The Diet That Has Been Working for My IBS
First off, I would like to say there is no one-size-fits-all diet for anyone, let alone for any IBS sufferer. There are diets that have shown to work for some people, and most times there’s a lot of trial and error involved before anyone finds one that works specifically for them. There are several factors as to why any diet would not work for specific individuals with IBS. One reason is people have different food allergies or intolerances, and sometimes they might not even know it. Also, some people may have other conditions that impact how they react to a specific diet. For instance, someone with diabetes has to be very cautious while following a strict vegan diet because it incorporates a lot of high-carb dishes, which can cause a spike to their blood sugar. With that being said, the diet that I feel works best for my condition and my sanity may not work well for everyone with IBS, and that’s okay. However, I would like to share some things that have been working well for me lately in hope that parts of it can help someone else find a regimen that works for them as well.
Intermittent fasting and low-carb diet for IBS
I am known to try out different diets simply because I’ve been trying to pinpoint what works best for my IBS. And, after doing some research and more experimentation with foods, I have concluded that intermittent fasting on a very low-carb diet (that somewhat resembles the Keto Diet) has been working best for my IBS. The only reason why I won’t consider my regimen a Keto diet plan is because I make it a point to incorporate one cheat day a week. The ability to “cheat” one day a week is important to me because it allows me to fulfill any cravings I had during the week without throwing off my diet indefinitely. I’ll keep it real, in the past when I started strict diets, after a few weeks the cravings would get too real and the guilt of cheating would cause me to quit. I also find that on my cheat days I end up eating way less of the bad foods that I used to, which also keeps me on track while maintaining my sanity. For six days out of the week, I only choose to eat meals that are very low in carbohydrates, high in fat, and moderate in protein between the time-window of 1pm and 9pm. Then, on the 7th day, I allow myself to have a couple of cheat meals also within the same time frame. This type of intermittent fasting works well for me because my IBS is usually worse in the mornings, and having a large gap of time where I don’t eat allows my body enough time to completely digest food.
Another reason why I think I’ve found the diet for me is because I’ve been losing weight at a steady pace. Two goals of mine this year was to lose weight and start working out again, and after just a month of keeping up with my new diet, I’ve lost almost 10 lbs! That’s a major accomplishment for me because for the longest time I was stuck at the same weight. I’ve also been feeling more energized now that I’m allowing my food to digest, which has helped me start incorporating exercise into my weekly routine. I’m honestly loving the way I feel and even when I do have a flare up, it’s by far not as bad as before. I also enjoy how much simpler it is to decide what to eat because I pretty much eat the same things every day, other than my cheat day.
Eating meals that are low seasoned, very low in carbs, high in fats, and moderate in protein seems to work wonders for me, which is very much in line with the Keto diet. What has been very helpful for me is tracking my calories and macronutrients on the Lose It! App. As long as I stay below a certain calorie limit for the day and my carbs are around 20% of my daily food intake, I consider myself staying on track with my diet. To be honest, it’s sometimes fun to calculate which foods will fit into my calorie limit for the day and make decisions on what to eat from there. Somehow this diet seems to naturally eliminate trigger foods for me and makes it easy to go food shopping.
Sharing a success
If I properly manage my stress while sticking to this diet, I think I can get a better handle on my IBS for the most part. Now, I did mention that I have one cheat day a week where I don’t restrict myself of any meals, which I know can cause a possible flare-up. However, since I’m aware of my food choices and for the most part I’m making good ones, I prepare myself ahead of time for the potential consequences. Once I get back to my regular regimen, I noticed I tend to recover faster. I find that allowing myself one cheat day is like rewarding myself for being so good the rest of the week, which allows me to keep going. Again, I know this diet won’t work for many with IBS, especially the having one cheat day a week part. But, if some people can take any aspect of this diet to help find the best diet for them, I consider sharing this with you all a success.
Have any of you found or created your own diet the works best for you and your IBS? If so, please share with us below. Thank you so much for reading and I look forward to reading your responses!
Do you read nutrition labels on the food you buy?