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.
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.
(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.
(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.
(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).
100 calories or less
100 to 20 calories
- Banana Almond Muffin
- Berries and Jam Muffin
- Carrot and Oat Muffin
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).
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.
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.)
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.
Treat IBS naturally, safely and permanently by giving your body what it needs. READ MORE
IBS naturally, safely and permanently by giving your body what it
needs. READ MORE
A combination of herbs designed to calm the symptoms of IBS.
Peppermint Complex combines plant oils to help maintain the health and tranquillity of the digestive system including peppermint, ginger,
fennel, chamomile and cardamom.