Flare-ups with irritable bowel syndrome (IBS) are quite common when you do not take efforts to consciously avoid the triggers that cause it. Symptoms, such as diarrhea, constipation, and bloating, associated with this condition can be prevented if you follow the right dietary tips for irritable bowel syndrome (IBS).  IBS manifests different symptoms in each individual diagnosed with the condition. It is important that you learn the symptoms and triggers to keep track of how different foods or elements interact with your body.

Here are some important dietary tips for IBS that will help you with the two common symptoms:

1. Constipation

This is one of the worst and the most frequent symptoms associated with IBS. Moreover, there are some foods that end up worsening the symptoms. These include:

• Foods, such as bread and cereals, made with only refined grains
• Chips, cookies, and all forms of processed foods
• Carbonated drinks, caffeine, and alcohol
• Foods rich in high protein content
• Cheese and most forms of dairy products

Thankfully, there are a few food modifications that can help deal with this symptom. They are:

• Boosting your fiber intake is key. On average, men need about 38 grams of fiber while women need about 25 grams of fiber intake daily. You need to source them from natural ingredients, such as whole-grain foods, beans, cereals, vegetables, and fruits.
• Instead of sugar, aim for an intake of food that includes the substitute sorbitol. Foods relevant to this are prunes.
• Water is critical to your condition and you need to drink the minimum required amount. Keep the body hydrated sufficiently.

2. Diarrhea

This is another troublesome symptom associated with IBS and is a major hindrance to everyday life. Some of the foods that could be triggering this symptom are:

• Overconsumption of fiber in the form of the skin of vegetables and fruits. They are not easily soluble and hence cause trouble.
• Foods and drinks which contain ingredients, such as chocolate, caffeine, sorbitol, fructose, and alcohol.
• Consumption of large-sized meals
• Consumption of carbonated drinks
• Fatty and fried foods
• If you are lactose intolerant, diarrhea could persist due to the presence of dairy ingredients in foods.
• Wheat-based foods can be troublesome for those who have gluten intolerance as well.

A few food modifications that will go a long way to help deal with the symptoms. They are:

• The intake of fiber has to be balanced. Some of the best sources of properly soluble fibers are oats, brown rice, whole wheat bread, whole grain pasta, dried fruits, and flesh of the fruits without the skin.
• It is important that you do not eat both hot and cold foods at the same time in the same meal.
• Foods that cause gas, such as broccoli, cabbage, and onions should be avoided at all costs.
• Stick to smaller meal portions.