IBS with Constipation
The Elimination Diet

Is an Elimination Diet a practical way to deal with IBS with constipation? If you suspect that certain foods aggravate your problem, but you're not sure which ones, then an Elimination Diet might be the answer. (If you need more convincing read the article that explains why that might be good for you)



This Elimination Diet is normally indicated for people with severe symptoms of IBS who suffer with persistent constipation-predominant IBS and/or gas, cramping and pain.

If your symptoms are not so severe, you might want to just keep a food diary or a IBS journal.

Although this Diet for IBS with Constipation is not as extreme as the one for diarrhea, it's still quite restricted and should not be followed long term.

PLEASE NOTE:

If you have any doubts about the suitability of this diet for your particular case, follow the instructions of your health care provider or nutritional therapist.

This Diet for IBS with Constipation avoids ALL potential trigger foods for IBS plus additional common allergens (including shellfish and eggs).

It provides a moderate amount of dietary fibre - with a good amount specifically coming from soluble sources. Your total fibre intake and nutrition will slowly increase when you start introducing new foods.

Elimination Diet for IBS with Constipation -
The Basics

  • If you're a candidate for this plan, follow it for ONE week.
  • Every day, choose ONE option for each of the three meals - breakfast, lunch and dinner.
  • Then, once or twice a day, choose from a variety of the suggested snacks.
  • Eat slowly and chew your food thoroughly.
  • Approximate calories have been provided to help you adjust for your personal weight-management goals.
  • If you find yourself hungry (and weight is not an issue), feel free to increase the portion sizes for meals and snacks.
  • Stick to natural, still water as your beverage, and drink at least 10 cups throughout each day.




Breakfast Options

Please Note: If you already know that any of the foods suggested below are a problem to you, substitute them with similar ones.

(Approx. 300 to 400 calories)

Oatmeal with Strawberries and Ground Flaxseed

1/2 cup dried oatmeal prepared with water and topped with 1 cup sliced strawberries and 2 tablespoons ground flaxseed.

Cold Cereal with Raisins and Rice Milk

1 1/2 cups puffed rice cereal with 1 cup plain or vanilla low-fat rice milk; with 3 tablespoons raisins (or 1 sliced banana) and 1 to 2 tablespoons ground flaxseed.

Breakfast Potato with Cinnamon Applesauce

1 medium plain baked white or sweet potato. Serve with 1 cup natural unsweetened applesauce mixed with optional cinnamon.


Lunch Options

(Approx. 400 to 500 calories)

Grilled Chicken with Cooked Carrots and Rice

5 ounces (140 g.) grilled chicken breast (or sliced turkey breast). Enjoy with 1/2 cup cooked carrots and 3/4 cup brown rice or barley.

Turkey and Avocado on Rice Cakes

5 ounces (140 g.) sliced turkey breast (or grilled chicken) divided over 2 to 3 brown rice cakes, each topped with 1 thin slice avocado. Serve with 1 cup rasperries.

Turkey Burger with Sweet Potato

5 ounces (140 g.) plain turkey burger topped with 1/2 cup mushrooms sauteed in nonstick cooking spray. Serve with 1 plain medium baked sweet potato.


Dinner Options

(Approx. 500 to 600 calories)

Grilled Fish with Green Peas and Rice

5 ounces (140 g.) of grilled salmon (or sole, trout, or tilapia) seasoned with 1 teaspoon olive oil, pinch of salt and other safe seasoning. Serve with 1/2 cup green peas mixed with 1/2 cup cooked brown or wild rice rice.

Rosemary Chicken with Sautéed Spinach and Sweet Potato

5 ounces (140 g.) grilled chicken rubbed with a mixture of olive oil, minced rosemary, paprika, chili powder, crushed coriander seeds and pepper. The chicken could also be cooked in the oven over a baking sheet lined with foil and coated with olive oil spray. Serve with 1 medium baked sweet potato (or yam).

Roast Turkey with Cooked Carrots and Brown Rice

5 ounces (140 g.) roast turkey breast. Serve with 1 cup cooked carrots and 1 cup cooked brown or wild rice (or 1 plain medium white or sweet potato scooped and mashed with 1 tablespoon soft tub reduced-fat, trans fat-free margarine spread).




Snack Options

100 calories or less

  • Any fruit rich in soluble fibre: 1 apple, pear, peach, or small banana; 1 cup berries (sliced strawberries, blackberries, raspberries); 1/2 cantaloupe; 4 apricots
  • Other safe fruits: 1 cup watermelon; 1 nectarine; 1/2 mango
  • 1/2 cup natural, unsweetened applesauce

100 to 20 calories

  • 1 ounce (28 g.) baked potato chips (no olestra, check labels)
  • 1/2 baked potato (white or sweet) with 1 teaspoon soft tub reduced fat, trans fat-free margarine spread
  • After you've tested eggs, enjoy 1 of the following muffins:
  • - Banana Almond Muffin

    - Berries and Jam Muffin

    - Carrot and Oat Muffin

What to Do Next

After following this Elimination Diet for IBS with Constipation for ONE week,  and if you are symptom-free, you're ready to experiment by adding new foods.

You should add ONE new food every two to three days (it's best to stick with one portion of a new food per day).

VERY IMPORTANT: Keep and IBS diary and write down all the foods you eat, the amount and how they affect your constipation.

re-introduce one food at a time in the elimination diet

Pay close attention to how you feel after eating each new food and determine if it can be permanently reintroduced back into your diet.

If any food bothers your stomach, stop eating it and add it to your list of problem foods.

Wait 2 or 3 days until you're symptom-free again before you move on to the next category.

You can always retest a problem food at a later date to make sure you're not avoiding it unnecessarily.

Order for Reintroducing Foods
to Your Diet for IBS with Constipation

At the end of this tough assignment, you'll have identified all (or most all) foods that aggravate your IBS with constipation.

Let's hope it's a short list.

For the sake of good nutrition and food variety, here's a suggested order for reintroducing new foods:

1 - Dairy (fat-free and reduced-fat milk, yogurt, cheese, etc.)

2 - Wheat products (preferably whole wheat bread, pasta, cereal and more)

3 - Eggs

4 - Increased portions of daily cooked vegetables (non-cruciferous, no corn, no eggplant, or aubergines, no peppers)

5 - More daily fruit (but avoid citrus varieties)

6 - Shellfish

7 - Soy foods

8 - Nut butters

9 - Whole nuts and seeds

10 - Citrus fruits

11 - Garlic and Onions

12 - Cooked cruciferous vegetables (plus cooked peppers, and eggplant)

13 - Beans and lentils

14 - Raw vegetables

15 - Corn

16 - Ketchup, mustard, soy sauce, mayonnaise and other condiments (test one at a time)

17 - Dried fruit

18 - Fruit juice, sugar and honey

19 - Alcohol

20 - Coffee or tea

21 - Chocolate

PLEASE NOTE:

Following this Diet for IBS with Constipation can be very difficult due to the limited selection of food. So you need to be pretty committed from the start. But if you're currently suffering, better to put up with a week of discomfort than a lifetime of untreated abdominal pain.

ALSO NOTE:

If, at the end of the testing period, you find yourself with more than five main trigger foods, see a Nutritional Therapist or Dietitian to make sure that the rest of your diet is making up for whatever nutrients you're missing by eliminating those foods.

To have a good idea of which foods can actually speed up your recovery, please read next IBS Foods - Healing Foods to Regulate Your Colon where's there's a section dealing specifically with healing foods for IBS with constipation.


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Recommended reading:

The IBS Miracle
How to Free Your Life from Irritable Bowel Syndrome

Read more about The IBS Miracle

Treat IBS naturally, safely and permanently by giving your body what it needs. READ MORE


Products That Help Relieve the Pain of IBS



Buy Bowel Essence from Nutriglow

Bowel Essence
A combination of herbs designed to calm the symptoms of IBS.

Buy Peppermint Complex from Nutriglow

Peppermint Complex

Peppermint Complex combines plant oils to help maintain the health and tranquillity of the digestive system including peppermint, ginger, fennel, chamomile and cardamom.

IBS Related Pages:


Causes of Irritable Bowel Syndrome

Symptoms of Irritable Bowel Syndrome

IBS Trigger Foods - Foods to Avoid If You Suffer with Irritable Bowel Syndrome

Diet For IBS

Elimination Diet for IBS and Other Food Sensitivities

IBS with Diarrhea - The Elimination Diet

IBS With Constipation - The Elimination Diet

IBS Foods - Healing Foods to Regulate Your Colon

Foods for IBS with Diarrhea




External source of information on IBS that I found very useful:

International Foundation for Functional Gastrointestinal Disorders


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Recommended Reading:

Read more about The IBS Miracle

Treat IBS naturally, safely and permanently by giving your body what it needs. READ MORE



Products that can relieve the pain of IBS:




Fibre Supplement with Digestive Enzymes




Buy Beano form Amazon
Beano Home & Away Combo Pack Food Enzyme Dietary Supplement - 120 Tablets & 12 Tablet Portable Pack



Buy Bowel Essence from Nutriglow

Bowel Essence
A combination of herbs designed to calm the symptoms of IBS.


Buy Peppermint Complex from Nutriglow

Peppermint Complex

Peppermint Complex combines plant oils to help maintain the health and tranquillity of the digestive system including peppermint, ginger, fennel, chamomile and cardamom.