How To Improve Your Overall Nutrition As You Manage IBS
March is National Nutrition Month, where we raise awareness for how nutrition plays a role in overall health. As a registered dietitian for those with IBS, I actually don’t get asked about nutrition as often as you would think. Instead, my clients typically care more about getting their symptoms under control, no matter if their overall nutrition needs are being met.
While my goal is to first help my clients get their IBS under control, I also like to teach them about how balanced nutrition is also important. One big reason for this is that poor nutrition can sometimes lead to symptoms that can be confused as IBS-related symptoms. For example, under nourishing the body can lead to abdominal cramps, and some nutrient deficiencies can lead to fatigue and diarrhea. The second reason I still focus on nutrition is for long term health outcomes, and the health of the microbiome! While IBS itself doesn’t seem to increase risk for other conditions, malnutrition and chronic inflammation from stress can.
Okay, so it’s clearly important to keep overall health in mind when managing IBS, but what does that actually look like? It’s very individualized, but here are few ways you can start prioritizing your overall health while managing symptoms.
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Eat enough food. This one seems simple, but many with IBS will restrict their food in order to avoid symptoms. This can lead to malnutrition, fatigue, nutrient deficiencies, and an altered immune system. Also, we know that skipping meals and undereating can also lead to more symptoms. So, instead of restricting overall calories, try spreading your calories out during the day in smaller meals and snacks. If that still doesn’t help, work with a dietitian to figure out what is causing the symptoms and how you can modify those foods or replace them.
Eat the rainbow. This is a phrase we have used for years, but it is still true. When choosing fruits and vegetables, look for options in every color (yes, even white)! The different colors of produce represent different key nutrients your body needs. For example, white and yellow colors tend to be higher in Vitamin C. Dark reds and purples tend to be higher in antioxidants. Every color is important. With IBS, I usually see people avoiding most fruits and vegetables due to fear or perceived intolerance. If you have trouble getting in a variety of colors, work with your dietitian on increasing variety in a way that feels good in your body.
Hydrate! Water is the most underrated food item we have available to us. Water not only helps with regular bowel movements, but it also supports our body’s immune system, brain development, hormone balance, and more! Water is so so so important. The base recommendation is 64 ounces per day, but each individual’s needs could vary based on age, activity level, climate, and more. My rule of thumb is to do as much as you can, then check with your doctor or dietitian if you’re having any trouble with increasing.
Don’t forget about your protein and healthy fats! For IBS, we typically focus the most on carbohydrates, as that group contains many of the potential triggers, like FODMAPs. As you navigate that group, don’t forget about the other 2 major macronutrient groups: protein and fats. Protein helps build tissue and fats help with brain function and hormone balance. Protein from lean animal sources, fish, eggs, and plants (legumes, grains, nuts/seeds) is ideal. Fats from fish and plant sources (avocado, olives, vegetable oils, nuts/seeds) is ideal. We could talk for hours about nuances of these, but for now just know that they should be present in most meals and snacks. If they aren’t, or if you feel confused about which ones to choose, work with your dietitian!
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