This New Year, Focus on What You Can Eat with IBS

If you have been diagnosed with IBS, you have likely found there are certain foods that work for you and certain foods that don’t. Sometimes it’s hard to see past the foods that you can’t eat or are scared to eat and really revel in all of the ones that you can. However, you deserve to love and enjoy food as much as the next person!

Sometimes when we know certain foods are a no-go, we desire them more, especially if this sworn-off food is particularly tasty. However, in the grand scheme of things, most people with IBS can eat WAY more foods and engage in WAY more activities than they cannot. If you feel that managing your IBS brings a lot of limitations to your life, consider reexamining your approach! Below, see how you can manage IBS this year with fewer restraints and more freedom than you may have imagined.

Make bad news GOOD news

Once you’ve established what your symptoms are and have identified possible triggers, you may want to experiment with new foods in your diet. Approach these trials with small portions, and as an opportunity to gain knowledge! If you learn that a portion of food causes an immediate flare-up for you, that can actually be some amazing news. It might solve an important mystery of always feeling bloated after lunch or at a particular restaurant.

Though it might also seem like you have to break up with that food for good, don’t jump the gun just yet! There may still be ways that you can tolerate a trigger food by tweaking portion size, changing the preparation, or modifying the texture. For example, a dish with a little bit of onion and a slice of avocado may be tolerable, whereas a dish of guacamole with red onions may not!

Celebrating what works

Have you ever sat down to make a list of foods that trigger your symptoms? Or do you keep a mental file? If so, what about the list of all the foods that don’t trigger your symptoms? You know, the foods you love and make you feel great? More times than not, we enter into situations hyperaware of what we can’t eat or are scared to eat, which is a perfectly normal protective routine.

However, it is important to not let this list become a restrictive, negative mentality in our lives. Think about that next time you look at a restaurant menu or sift through recipes; lead with the Rolodex of your favorite safe foods in the front of your mind and look forward to those tasty nutrients! Create a list of brands you know you tolerate, like a low FODMAP salsa or a favorite brand of wraps or tortillas. Having a go-to-list of "yes" foods helps you celebrate what you like and enjoy.

IBS tips for a liberating new year

While IBS can feel like a limiting condition, having an open mind, flexible approach, and focus on what makes you feel good can keep you feeling empowered. Here are some takeaways:

• Know your symptoms and learn your triggers, but know they are not necessarily finite.
• Make a list, not just of trigger foods, but of your favorite “I feel great!” foods. If you’re unsure, work with a registered dietitian and make a food log!
• Consider altering trigger foods and lifestyle choices. Review the recommended dosage of high FODMAP food. Can a smaller amount still work for you? Can a different preparation or version be tolerated?
• Consider reducing or modifying rather than restricting – sometimes reductions alone are enough.
• Have great substitutions ready to go!
• Check out recipes and food products that meet your needs. Don’t be shy to ask for modifications at restaurants, too! If it was a hit, jot it down as a safe bet for dining out with friends, family or colleagues!
• Consult healthcare professionals to figure out what works best for you. Make this year a time to work with a registered dietitian. After all, you are what you eat, so it can help with more than just IBS, but long-term health.