You’re in an important meeting at work and it suddenly hits you out of nowhere. In a hurry, she excuses herself to go to the bathroom. If this is a familiar scenario to you, you may have already been diagnosed irritable bowel syndrome.

According to the US Library of MedicineIrritable bowel syndrome, or IBS, is a change in your bowel habits that usually include diarrhea, bloating, and painful cramps. Some people with it may also experience constipation and heavy sweating. You may know these excruciating symptoms all too well, and maybe you’ve been looking for an IBS eating plan to help you.

The article reports that medical experts don’t know what causes IBS, but it generally affects those under the age of 45. If you are a woman, you are twice as likely to be diagnosed with IBS as if you are a man. While symptoms can be painful, embarrassing, and time-consuming, the article ensures that IBS generally does not damage the intestinal tract.

How is IBS diagnosed?

How do you know if you have IBS or just another disorder? An article from National Institute of Diabetes, Digestive and Kidney Diseases states that your GP will first evaluate your medical and family history, as well as perform a physical exam to rule out other underlying conditions.

When your healthcare provider team suspects you have IBS, your main indication will be abdominal pain. They will also look for one or more of these symptoms:

• Your abdominal pain focuses on your bowel habits. Does the pain get worse or better after having a bowel movement?

• Have you noticed that your bowel habits have changed? Do you go more or less often? It can be uncomfortable to talk about, but it is an essential factor in your diagnosis.

• Does your stool look different than it usually does? For example, more watery, tarry, etc.

According to the article, your healthcare providers will consider all of this information. Additionally, they will consider whether your symptoms first appeared at least six months ago and whether you have symptoms at least once a week in the past three months. If your diagnosis is confirmed, IBS meal plan it may be the help you need.

Different forms of IBS

Did you know that medical experts have identified three different forms of irritable bowel disease? the American Gastroenterological Association published an article that explains each type in detail. The article mentions that not all IBS patients experience the same set of symptoms:

• IBS-D

With this type of IBS, you will generally feel the constant urge to go to the bathroom. When you have bowel movements, they will be loose or liquid. Cramps and abdominal pain often accompany this type, as well as frequent diarrhea.

• IBS-C

This type of IBS focuses on difficulty with defecation. You may feel like going and may not be able to empty your colon successfully. It may take days before you can finally have a bowel movement.

• IBS-M

Third, the article mentions this type which includes symptoms of both IBS-D and IBS-C. It can be mixed or the symptoms can alternate.

According to an article published by the International Gastrointestinal Disorders FoundationBetween 25 and 45 million Americans have been diagnosed with a form of IBS. Although 2 out of 3 patients are adult women, it can also affect men and children. Statistics from the Foundation estimate that IBS affects at least 10-15 percent of people worldwide.

If you’ve been diagnosed with IBS, you already know what can mess up your life. Since symptoms are unpredictable, they can range from bothersome to completely debilitating. Constant pain and visits to the bathroom can affect your social and professional life, which can be physically, mentally, and emotionally damaging.

Treatment for IBS

What’s your next step with an IBS diagnosis? An article published by the National Institute of Diabetes, Digestive and Kidney Diseases says that IBS symptoms are generally treated with diet and lifestyle changes. Your healthcare professionals may also recommend medications, probiotics, and mental health therapy, the article says.

Did you know that chronic stress can make IBS symptoms worse? So the article says that part of your treatment plan should also include stress relief. You can also be encouraged to be more physically active and it is imperative that you get enough sleep. Another big step is to develop an IBS eating plan that is tailored to your specific needs.

The IBS eating plan

Looking for natural ways to cope with IBS symptoms? Talk to your healthcare specialist about how an IBS meal plan can help. Although meal planning is not a cure, it can help you manage your symptoms. One of the most common plans is called Low FODMAP.

One good thing about using low FODMAP as an IBS meal plan is that it is versatile. Since IBS can present differently with each patient, food can also affect each person differently. Your health care specialist and a registered dietitian can give you many menu suggestions.

Medical science often uses acronyms as shorthand for long and complex terms. FODMAP is an acronym for the six foods to avoid that can cause IBS flare-ups, states a publication from the Canadian Society for Gut Research. Here are the big words and an easier way to understand them in the article:

• F: fermentable

Some foods are highly fermented once they reach the large intestine, so they can contribute to the bloating and gas of IBS. However, foods such as sauerkraut, tempeh, and probiotic yogurt can provide probiotics that stimulate the healthy growth of intestinal flora in the intestines. It works for many IBS patients, so it may work for you.

• O: oligosaccharides

This multi-syllable word means few sugars, which are short-chain molecules that produce fructans and galactans. These are present in some fruits, vegetables and cereals. Wheat can be a notorious cause of IBS symptoms.

• D: disaccharides

Disaccharides have two sugar molecules and form a compound called lactose. You’ll find lactose in milk, cheese, butter, and other dairy products, and you may be lactose intolerant in addition to having IBS. Since dairy products (except yogurt) can have a high FODMAP, you should try to avoid them.

• M: monosaccharides

Mono- means one, so monosaccharides have one sugar molecule. This sugar is also called fructose, which is the sweetness of the fruit. Some fruits have a higher FODMAP index than others. However, you need the fiber that the fruit provides.

• What to eat:

A guide published in IBS FODMAP diets recommends a comprehensive list of good fruits, such as strawberries, green bananas, tomatoes, pineapple, and papaya.

• What to avoid:

They also provide a list of fruits to avoid as they are high in monosaccharides. These include apples, avocados, cherries, and grapefruits.

P: polyols

If you are a fan of “sugar free” and “low sugar” foods, you are probably consuming polyols or compounds with a lot of sugar molecules. Although they are not the type of alcohol that would get you drunk, polyols are also called sugar alcohols.

• What to eat:

If you want avoid sugar alcohols but you still want less sugar in your diet, consider using natural sweeteners. These include stevia, agave nectar, or pure maple syrup.

• What to avoid:

Unfortunately, these sugar alcohols can wreak havoc on your digestive system, especially if you’ve been diagnosed with IBS. When reading labels, look for these sometimes “hidden” sugars in the form of xylitol, sorbitol, mannitol, maltitol, or isomalt.

• Meats

You don’t need to give up meat to control your IBS on diet. Enjoy lean cuts of meat according to the recommended protein intake. However, be careful with processed meats and always read the labels for high-FODMAP ingredients.

• What to eat:

Try lean cuts of beef, pork, poultry, or lamb.

• What to avoid:

Hot dogs and other high-FODMAP processed meats.

•Vegetables

If you are a fan of vegetables, you will love the great list of nutritious vegetables that you can enjoy in this IBS eating plan.

• What to eat:

Enjoy tasty servings of carrots, spinach, kale, zucchini, bean sprouts, hot peppers, bok choy, and many others.

• What to avoid:

Some vegetables are high in several of the FODMAP compounds. Try to avoid cruciferous vegetables like cauliflower and broccoli. You can also remove the artichokes, Brussels sprouts, leeks, onions, garlic, and peas.

Final thoughts on a life-changing IBS eating plan

If you or a loved one has been diagnosed with IBS, you know the pain, embarrassment, and discomfort it can cause. Fortunately, a IBS meal plan how the FODMAP diet can help minimize your symptoms. Remember, before starting this or any other diet plan, check with your health care specialist or a registered dietitian.