Dr. Ahmed For those with irritable bowel syndrome, losing weight with diet is a frustration (IBS). However, there now exists more knowledge than ever before on IBS sufferers’ weight loss solutions.
Additionally, by using these strategies, you may improve both your digestive and general physical health while losing weight.
A diet that helps you lose weight and simultaneously treats your IBS symptoms is discussed here:
Consume sufficient fluids
To function effectively, our body needs to consume enough water. Unfortunately, a lot of individuals do not really consume enough water, and they ignore the signs of dehydration that their bodies send out.
You could, for instance, occasionally mistake thirst for hunger. Drink a full glass of water first before reaching for a snack, and you could find that you didn’t actually need it after all.
By keeping the stool soft, if you suffer from constipation, hydration aids in the treatment of IBS.
Since the body makes up for a lack of water by removing water from the stool, inadequate water in the body contributes to hard stools.
Additionally, drinking extra water is extremely beneficial for IBS sufferers who have diarrhea since it replenishes lost fluids.
Protein Diet for IBS and Weight Loss:
Protein, unlike carbs, does not cause blood sugar levels to rise. This implies that it prevents the insulin spikes and lows that make you feel hungry right away after eating.
Additionally, because protein is often simple to digest, it is less likely to make your IBS symptoms worse.
Healthy protein sources include:
- Seafood
- Chicken
- Eggs
- Nuts
- Seeds
- Tofu, tempeh, and seitan (for individuals without celiac disease)
- Yogurt
- Beef
These protein choices promote satiety and have the power to stifle appetite by keeping the stomach full for a longer period of time.
Healthy Fats for IBS and Weight Loss:
Low-fat diets have been promoted as a means of weight loss for a very long time. However, since fat is a portion of necessary food, cutting it out is not a wise idea.
Among the drawbacks of a low-fat diet are specific low-fat processed foods, which are loaded with carbs and sugar to make up for the lost flavor.
Your body still needs fat to process, also fat adds flavor to your food; in its absence which you might be left dissatisfied.
Your IBS symptoms are extremely likely to be triggered by fried and fatty meals. Healthy fats, on the other hand, are readily tolerated by the digestive system.
Additionally, these fats support the microorganisms in your stomach. So it is a good IBS diet for weight loss.
Among the best sources of healthy fats are:
Fish:
While the vast majority of fish are rich sources of beneficial omega-3 fatty acids, some are better for you than others.
Eat sardines, salmon, and other small game fish instead of swordfish or king mackerel, as an illustration.
Seeds:
IBS-friendly seeds, such as flaxseed and chia seeds, may be more beneficial for IBS patients who have constipation (IBS-C) more frequently.
Low FODMAP nuts:
Low-FODMAP nuts are excellent for quick snacks and are also flavorful. Brazil nuts, macadamia nuts, pecans, and walnuts are some of them.
Oils:
To add healthy fats to every meal, use coconut oil and olive oil when cooking.
Fruits:
Fruits with a lot of fat are delicious on their own or as an addition to your favorite recipes.
Avocados (1/8 of the fruit is low-FODMAP) and olives are examples of products containing healthful fats.
Select a low-FODMAP diet for IBS and Weight loss:
According to research thus far, a low-FODMAP diet helps with
and according to one study, 76% of IBS patients who followed the diet said their symptoms had improved. [ref]
For a low-FODMAP diet, consume fewer of these foods.
Lactose:
Yogurt, pudding, custard, cottage cheese, mascarpone, and cow’s milk.
Fruits:
Fruits high in fructose, such as watermelon, mangoes, pears, apples, pears, peaches, and cherries. Sweeteners like agave nectar and honey. Items containing high-fructose corn syrup
Fructans:
Artichokes, asparagus, Brussels sprouts, broccoli, beets, garlic, and onions are a few examples of vegetables.
Grains:
Grains like rye and wheat, and additional fiber, such as inulin
Lentils:
Lentils, kidney beans, chickpeas, and soy goods
Polyols:
Fruits include watermelon, pears, peaches, nectarines, blackberries, cherries, apricots, and apricots and vegetables include snow peas, mushrooms, and cauliflower.
Sweeteners included in sugar-free gum and mints, as well as cough syrups and drops, include sorbitol, mannitol, xylitol, maltitol, and isomalt.
Consume more of this IBS diet for weight loss:
Dairy:
Dairy products include lactose-free milk, yogurt, rice milk, almond milk, coconut milk, and hard cheeses like feta and brie.
Fruit:
Strawberries, lemons, limes, oranges, cantaloupe, grapefruit, honeydew, bananas, blueberries, kiwis, and citrus fruits.
Vegetables:
Lettuce, olives, parsnips, potatoes, spring onions, turnips, bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, and turnips.
Meat:
Beef, hog, poultry, fish, eggs, and tofu are among the proteins.
Nuts:
Almonds, macadamia, peanuts, pine nuts, walnuts, and other assorted nuts and seeds (maximum of 10-15 per kind)
Grains:
Oats, oat bran, rice bran, and gluten-free pasta made with quinoa, white rice, corn flour, and oats are all examples of grains.
In conclusion:
Obese and overweight individuals who wish to lose weight ought to be very choosy and select their diet, as it is likely that their IBS symptoms may worsen.
It is also important to eat a healthy diet and not starve yourself. Try choosing a low-FODMAP diet, healthy proteins, and a healthy fat diet.
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