With IBS, I don't think certain foods need to be eliminated. I found out the hard way, however, that I had to avoid a food additive called inulin. It becomes a matter of trial and error to figure out what foods can make your symptoms worse. For me, it took a few miserable flare ups before I finally figured out what was contributing to my symptoms.
I love the natural, no calorie
sweetener Stevia. I had already been using it, long before it was
popular and long before you could find it in the grocery store along
side other sweeteners such as Equal, Splenda, and Sweet N Low. When
I was purchasing it in the health food store, it was not yet approved
by the FDA to be sold as a sweetener, so it was sold as a supplement
among the vitamins. In 2008, the FDA approved the use of stevia as
a sweetener and it gained quickly in popularity. Once stevia started
to become a more popular and well known sweetener, I realized that
the type of stevia I was originally using was pure with no additives.
Companies that sell stevia as a sweetener, add a fiber called inulin,
which helps bulk up the product, and makes it more like sugar in it's
consistency. Even though this type of fiber is safe and can be
beneficial, it can be a terrible problem for those with IBS. You can
still buy the pure stevia from a company called KAL, so, if you have
IBS, I highly recommend you stay away from anything but the pure form
of stevia.
So what is this stuff called inulin
that companies are adding to not just stevia, but many other popular
foods? Well, inulin is considered a prebiotic, which simply means it
serves as a food for the bacteria naturally found in your intestines.
As inulin is broken down by this bacteria, gas is produced —and
for those of us that are sensitive, TOO MUCH GAS. As you well know,
when those of us with IBS experience too much gas, it just becomes a
trapped nightmare....causing pain, discomfort and extreme bloating!
Inulin actually occurs naturally in
many foods such as wheat, bananas, onions and garlic, with the most
abundant source being in an herb called chicory. Since these foods
can be difficult to over consume, it does not usually cause digestive
problems. But when inulin is used in concentrated and processed
amounts as a food additive, it can be too easy to consume too much,
and literally become a pain to those of us with digestive issues.
There are many other common foods
besides stevia products that contain added inulin. When you are
checking labels, make sure you also look for an herb called chicory
root as an additive, as that is the most abundant source of inulin.
Manufacturers are adding inulin and chicory to products such as
yogurt, ice cream, energy and cereal bars, juice and the list is
growing! Inulin works as a good filler, is slightly sweet and
provides a creamy texture. Since it cannot be digested in the body,
it is considered a fiber, and allows companies to state that their
product is high in fiber. However, there has been no real evidence
that this type of processed fiber has any of the benefit that a more
natural fiber is supposed to provide.
That said, I'm sure all these foods
taste great and I wish I could eat them, but it is just not worth the
pain and discomfort those of us with IBS would have to endure after
enjoying them. Make sure you read the labels to avoid flare ups!
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