Can Anti-inflammatory diet help for IBS?

Why the Anti-Inflammatory Diet helps treat IBS

Given that the inflammation of the mucosa is a main factor leading to IBS, following an anti-inflammatory diet would help remove or reduce this main trait that accompanies this condition.

Accordingly, the anti-inflammatory diet can help reduce and control inflammation. Furthermore, by following the proper regimen and staying away from any foods that can cause sensitivity, symptoms such as diarrhea and cramps that are usually present due to inflammation are reduced.

Subsequently, this helps in treating IBS and alleviate its symptoms, and hence would contribute in treating this condition. 

How the Anti-Inflammatory Diet works for IBS

The anti-inflammatory diet focuses on certain types of foods that can fight inflammation in the body and have beneficial healing effects for relieving IBS symptoms.

Furthermore, the diet eliminates sugary, refined and processed food that can have harming effects, and replaces them with whole, and nutrient-rich foods that are beneficiary for the body and promote good health.

These foods include a variety of fruits and vegetables, whole grains and fish sources among others that are rich in antioxidants, omega-3 fatty acids, fibers and many other nutrients that can reduce inflammation, and hence help in fighting various IBS symptoms such as diarrhea and cramps.

The anti-inflammatory diet should be specifically designed for each person taking into consideration any food intolerance this individual might have, otherwise the patient might have counter results. 

The Anti-Inflammatory foods for IBS

The various food types incorporated in the anti-inflammatory diet have healing effects that can be very effective for IBS.

Below is a list of the various foods included in the anti-inflammatory diet, along with a brief explanation about the healing benefits of each and how it works to help for IBS:

- Raw cultured dairies: dairies such as yogurt or goat milk contain probiotics that help heal the intestines. However, it’s important to avoid dairy containing A1 casein (usually found in cow’s milk), since it may upset the stomach.

- Food rich in protein such as lean meats, beans and low fat dairies:  high protein food is necessary for people with IBS as they tend to suffer from protein deficiency, so an adequate intake is necessary to maintain healthy bodily functions.

- Whole grain sources such as oatmeal, bulgur, brown rice, quinoa, and whole-wheat flour are rich in fiber, and studies have shown that high fiber foods can lower inflammatory markers.

However, many of these products might contain gluten like wheat, rye, barley and oat for example. Since many people might suffer from gluten sensitivity, this would actually lead the immune system to view gluten as an enemy and accordingly attacks it, hence causing inflammation as an end result instead of fighting it.

It is always important to pay specific attention to any food sensitivity you might have, and monitor closely your symptoms, especially if you witness any discomfort as a result of consuming any type of food. 

- Vegetables provide necessary electrolytes and are rich in antioxidants, which help fight inflammation. However, in the case of IBS, raw vegetables may worsen diarrhea. If this is the case, it is recommended to consume steamed vegetables that are easier to digest.

- Fruits are rich in antioxidants therefore aid in fighting inflammation. However, in the case of IBS, it is important to reduce the consumption of raw fruits if they upset the stomach, and try steaming apples or pears instead.

- Fish sources that include salmon, tuna, scallops, cold-water fish and anchovies contain omega-3 fatty acids, which lower inflammatory proteins in the body. 

- Healthy fat sources that include salmon and avocadoes are easy on the stomach and promote the gut healing process. 

- Olive oil is a source of omega 3 and other healthy fats in addition to oleocanthal, which is a polyphenolic antioxidant that has the same role as nonsteroidal anti-inflammatory drugs. The best source is non-refined olive oil. 

- Nuts and seeds like walnuts, almonds and pine nuts are incorporated in the anti-inflammatory diet. They contain good fats such as omega-3, plus they are good sources of protein and fiber that combat inflammation in the body. In case eating nuts causes digestion problems, it is suggested to blend them in order to ease the process.

- Beans such as red kidney beans, pinto beans and small red beans are a good source of fiber and phytonutrient that lower inflammatory markers in the blood. They are also a great source of protein. In case beans cause digestion problems, it is suggested to blend them to ease the process. 

- Fibers added to the diet will alleviate certain IBS symptoms such as constipation or diarrhea. However, it is important to note that there are two types of fiber: the soluble and insoluble kind. Insoluble fiber is found in foods like whole-wheat bread, brown rice and in the seeds and skin of fruits. Insoluble fiber speeds things up in the digestive system, therefore it can cause discomfort if the symptoms include diarrhea, and hence should be avoided. 

Soluble fiber includes oats, barley, nuts, seeds, beans and lentils as well as some fruits and vegetables. This type of fiber slows down digestion by bulking up the stool and it is good for constipation and diarrhea.

- The diet eliminates foods containing high sugar content. Consumption of sugar reduces the immune system function and promotes inflammation

The anti-Inflammatory Diet structure for IBS: 

The food selection is mainly made to maintain health while reducing inflammation, however the daily caloric consumption varies per person, based on gender, size and activity level. 

Carbohydrates make up 40-50%, fat 20-30% and protein 20-35%. These macronutrients should be included and spread throughout each meal, if possible.

Based on a 2000 calories/day diet:

The Anti-Inflammatory Diet program for IBS

The anti-inflammatory diet for IBS patients is a lifestyle change that can be always maintained, as such there is no time restriction for this diet.

There is no standard type of anti-inflammatory diet that people with IBS should follow instead it should be customized based on the individual’s specific needs and taking into consideration any food intolerance this person might have. 

However, research shows in general that replacing high fat, high sugar, processed foods with wholefoods, fruits and vegetables do help in controlling inflammation, which is a major symptom in IBS.  

The diet influences each person with IBS differently. It is important to limit the foods that aggravate IBS symptoms. However, it is unnecessary to follow a restricted diet if the foods do not cause discomfort because this might lead to malnutrition. 

Below is a detailed list of the anti-inflammatory diet food types that can be consumed, along with the quantities and frequencies that should be considered. We have also included a brief explanation how each can contribute and impact the healing process of IBS:

- Low fat foods: eat low fat foods daily. Foods high in fat tend to aggravate IBS symptoms. 

- Fish: consume fish at least twice per week as it contains omega-3 fatty acids that lower inflammatory proteins in the body.

- Olive oil: add 2-3 tablespoons of olive oil to meals per day. Olive oil is rich in omega-3 and contains oleocanthal that reduces inflammation.

- Fruits and vegetables: eat a variety of fruits and vegetables, and consume around nine servings of fruits and vegetables per day. It is important to eat fruits and vegetables daily since they are rich in antioxidants and other vitamins that fight against inflammation. 

- Nuts: one handful per day is recommended as it contains omega 3 and monounsaturated fats that combat inflammation.

- Beans: consume one cup of beans twice per week. Beans are an important source of fiber and phytonutrients that have anti-inflammatory properties. 

- Whole grains: it is recommended to consume 6 ounces of grains daily, ideally 3 out of 6 the ounces consumed per day should be whole grain. Whole grain foods are rich in fiber, and an adequate consumption reduces inflammation in the body.

The Anti-inflammatory Diet for IBS: Recommendations to Follow

- Drink lot of water: aim for purified water. It helps in ingestion, absorption and transport of nutrients that have anti-inflammatory effects. It is also necessary for cell functions and tissues repair.

- Consume anti-inflammatory snacks: Always carry appropriate anti-inflammatory snacks when you are on the go so you can always have a good treat of healthy food if you get hungry.

- Consume whole grains: whole grains decrease the body’s insulin response, and can hence reduce inflammation. Meanwhile, refined grains increase the inflammation process, hence causing blood sugar to spike faster. 

- Stay active: it’s important to exercise on a regular basis in order to improve health.

- Sleep well: make sure you get adequate sleep as this is an important factor for overall health. Sleep deficiency is associated with several diseases.

The Anti-Inflammatory Diet for IBS: what you should avoid

- Limit casein: casein is a protein found in dairy products and may cause discomfort so it is important to make sure it does not irritate the gut to avoid inflammation. If you don’t observe any discomfort, then there is no need to restrict it from the diet. 

- Limit gluten: Gluten is found in wheat, barley and rye. It can cause irritation to the gut and promote inflammation. If no discomfort is witnessed, then there is no need to restrict it from the diet.

- Do not exceed the required daily caloric intake: maintain your daily-recommended caloric intake, depending on your gender and metabolic activity.

- Avoid dairy products: dairy products such as milk, cheese, butter, and ice cream. These are believed to cause inflammation, especially high fat dairies. 

- Avoid soda and sugary drinks: these drinks contain high amounts of sugar and do cause inflammation.

- Avoid margarine: margarine is high in polyunsaturated fats, also known as PUFA's which are bad fats. It might include GMO as well, since it is derived from crops and hence can be harmful for health.   

- Limit refined-carbs: white flour products are produced when a whole grain is refined and the bran and germ are removed. This results in a big nutrient loss because the bran and germ contain most fiber, B vitamins and antioxidants. 

The remaining part called the endosperm is used for products like white rice, bread, pasta, cereals, cakes, and other refined carbohydrates. These are made up of mostly carbs after losing most of their nutritional value, and hence would promote inflammation.

- Avoid saturated fats: saturated fats worsen inflammation. They are found in red meat, full fat dairy, and desserts.

- Avoid trans-fats: trans fats are known to promote inflammation in the body. They are found in most processed foods like cookies, donuts, crackers and frozen foods.

- Avoid processed meat and red meat: sausages, hot dog and red meat are high in bad fat such as saturated fat that promotes inflammation. 

- Avoid processed snack foods: cracker, chips, and pretzels because they contain high amounts of bad fat, and would promote inflammation. 

- Avoid vegetable oils: corn, safflower and peanut oil contain high amounts of omega-6. Omega 6 is necessary for the body for normal growth, however if used in excess, it can promote inflammation in the body by producing pro-inflammatory chemicals.

- Limit alcohol: excessive consumption of alcohol increases inflammation.

- Avoid eating fast food: fast foods are high in fat and sugar, and hence would promote inflammation.

- Limit baked foods: pastries are filled with sugar, saturated fats, and refined flour. All these increase inflammation.

- Limit white rice: white rice can activate pro-inflammatory compounds known as cytokines. Brown rice or wild rice are better options to choose from.

The Anti-Inflammatory Diet for IBS: precautions

Some foods that are usually incorporated in the anti-inflammatory diet should be avoided in most IBS cases. This is because these specific foods can cause abdominal discomfort, which will aggravate IBS symptoms. If no symptoms are observed, they can be consumed regularly.

These foods include:

- Gluten

- Insoluble fibers

- Casein found in dairy products

The Anti-Inflammatory Diet for IBS: side effects

No side effects have been reported about following the anti-inflammatory diet for treating irritable bowel syndrome (IBS).