Irritable bowel syndrome/5 foods and drinks that bring improvement

2025-08-27 16:50:00, Shëndeti CNA

People with irritable bowel syndrome (IBS) may notice that certain foods trigger unpleasant digestive symptoms.

Foods that trigger symptoms often vary for people with IBS, but there are some that help treat this discomfort.

1-Probiotics

Probiotics are beneficial bacteria that can help improve gut health and soften stools. An older 2017 review suggested that probiotics improved constipation by 10 to 40% compared to a placebo. Notable probiotic foods include: yogurt and kefir, sauerkraut, tempeh, kombucha.

2-Fibrous vegetables

Vegetables are rich in insoluble fiber, which adds bulk to stool, promoting more regular bowel movements.

Other plant compounds may also protect the gut and aid digestion. For example, sulforaphane — which is abundant in broccoli — may prevent the overgrowth of gut microorganisms that interfere with healthy digestion.

3-Legumes

Most beans, lentils, and peas are high in fiber. For example, 100 grams (g) of canned chickpeas contain 6.3 g of fiber. Adults should consume 25 to 30 g of fiber each day.

4-Fruits with a lot of fiber

High-fiber fruits that can help relieve constipation include:

Kiwi: On average, 100 g of kiwi contains about 2 g of fiber. Kiwi also contains the enzyme actinidin, which relieves symptoms of the upper gastrointestinal tract.

Apples and pears: These fruits contain high levels of water, which can help ease digestion and prevent constipation.

Grapes: These fruits have a high skin-to-flesh ratio and are rich in fiber. They also contain a lot of water, which helps add moisture to hard stools.

Blackberries and raspberries: These fruits are rich in fiber and water, which can relieve constipation. A person can try eating one or two handfuls of fresh, washed blackberries or raspberries per day.

Prunes: Prunes are high in fiber, sorbitol, and phenolic compounds that may have gastrointestinal benefits.

5-Whole wheat bread, cereals and pasta

Whole grain products are an excellent source of insoluble fiber. To get the most nutrients from whole grain products, a person should eat them raw or lightly cooked.

6-Liquids

Dehydration is a common cause of constipation. When a person is dehydrated, their intestines cannot add enough water to their stools. Dehydration results in hard, dry, lumpy stools that are difficult to pass.

Drinking plenty of water can help relieve or resolve symptoms and prevent constipation. /CNA