Anyone who suffers from irritable bowel syndrome knows how much food can affect your well-being. Some foods cause bloating or cramps, while others have a calming effect on the stomach. In this article, we present foods that are particularly well tolerated by people with irritable bowel syndrome and give tips on how you can gently adapt your diet to the needs of your gut.
Verival breakfast for your gut – try it now
Why diet is so important for irritable bowel syndrome
Irritable bowel syndrome is a functional bowel disorder and is not medically dangerous. However, it is often very distressing for those affected. Symptoms range from flatulence and abdominal pain to diarrhoea or constipation. They often occur in waves, change over time and are difficult to predict.
A targeted healthy diet can help alleviate the symptoms. It is important to understand that irritable bowel syndrome is individual. What works well for one person may be less tolerable for another. Nevertheless, there are some basic rules that have proven effective for many. These include, for example, eating regularly, avoiding large portions and preparing meals that are as warm and easily digestible as possible.
The timing and pace of eating also play a role. Taking time to eat, chewing slowly and avoiding distractions often does more good for your stomach than it might seem at first glance.
It is also worth keeping a food diary. This makes it easier to recognise patterns and identify potential triggers.
Oatmeal – a real help for irritable bowel syndrome
Oatmeal is one of the foods that has proven particularly effective for irritable bowel syndrome. Not only is it versatile, but it is also easy to digest and full of valuable nutrients. What makes oats special is their high content of soluble fibre, especially beta-glucans. These fibres swell in the gut, support healthy gut flora and help to balance digestion.
Oats are neither irritating nor stressful. They can have a soothing effect on both constipation and loose stools and ensure gentle regulation of digestion. They also provide long-lasting energy without significantly affecting blood sugar levels.
However, it is important to pay attention to quality. People who are particularly sensitive should opt for gluten-free oatmeal. Although these are naturally low in gluten, they are specially processed to eliminate even traces of gluten. This can make a difference, especially for people who are sensitive to gluten.
How to enjoy oatmeal
The way a food is prepared can have a big impact on how well it is tolerated. This also applies to oatmeal. It is particularly good when cooked or soaked, for example as classic porridge. When cooked, the flakes swell up well and become particularly gentle on the intestines.
A warm oat-based breakfast is a good choice for many people with irritable bowel syndrome. Ripe bananas, grated apple or a little cinnamon are well tolerated. A teaspoon of flaxseed can also aid digestion. Finely grated courgette or carrots also go well in a mild breakfast porridge.
When choosing a plant-based drink, an unsweetened variety with few additives is recommended.
Oat drink, rice milk or almond milk are well tolerated, for example. Classic cow's milk is also possible, provided there is no lactose intolerance. Those who are sensitive to milk sugar can opt for lactose-free milk as an alternative. The decisive factor is what is good for your own stomach. Overnight oats are also possible, but should not be eaten straight from the fridge.
It is best to leave them to stand for a few minutes in the morning or warm them up slightly so that they do not irritate the stomach unnecessarily.
Basic recipe: Oatmeal
Here is a simple recipe for the popular oatmeal that has become a staple on most breakfast tables.
Preparation time: 2 minutes
Leave to soak: 3 minutes
Total time: 5 minutes
Calories: 320
Ingredients
- 250 ml milk or a plant-based alternative for vegans (oat milk, almond milk, soy milk, etc.)
- 50 g oat flakes (grams of oat flakes)
- 1 pinch of salt
- 2 tsp agave syrup (optional)
- 1/2 tsp cinnamon (optional)
Preparation
- Bring the oat flakes with a pinch of salt and your sweetener of choice to the boil in the milk or plant-based drink (stirring constantly). Another option is to cook the oat flakes in hot water.
- Leave the porridge to simmer for 3 minutes.
- Pour the porridge into a bowl and sprinkle with cinnamon.
- Enjoy!
Other foods that have proven effective for irritable bowel syndrome
In addition to oatmeal, there are many other foods that are good for irritable bowel syndrome. It is particularly important that they are as natural as possible, not too strongly seasoned and easy to digest.
Foods that are well tolerated include:
- Millet is gluten-free, easy to digest and ideal as porridge or a warm side dish. It tastes particularly good in combination with mild vegetables or in a breakfast porridge.
- Ripe bananas are mild, easily digestible and provide quick energy. They have a natural sweetness and can be easily combined with porridge or millet porridge.
- Steamed vegetables such as carrots, courgettes or pumpkin are also well tolerated. They are best cooked until soft and added to meals in small quantities.
- Mild spices such as cinnamon, turmeric or fennel not only add flavour, but can also have a calming effect on the digestive tract.
- Flaxseed or psyllium husks support bowel function in a natural way. However, they should always be well soaked and consumed with sufficient liquid.
- Small amounts of fats such as cold-pressed linseed oil or a teaspoon of almond butter provide valuable nutrients without weighing heavily on the stomach. Whole nuts or seeds, on the other hand, are difficult for many people to digest and should be used sparingly.
Conclusion for a good gut feeling in everyday life
Irritable bowel syndrome can be challenging in everyday life, but with the right diet, many symptoms can be significantly alleviated. Particularly well-tolerated foods such as oatmeal, millet or ripe bananas can calm the digestive tract.
It is important to pay attention not only to the choice of ingredients, but also to how they are prepared and how they make you feel. A warm breakfast that is carefully put together can make a noticeable difference.
Warm Verival porridge for a good gut feeling
Frequently asked questions
What is the best diet for irritable bowel syndrome?
Easily digestible, natural and light foods are particularly recommended for irritable bowel syndrome. Oatmeal, millet, ripe bananas or softly steamed vegetables such as carrots and courgettes have proven effective in practice. Mild spices and small amounts of healthy fats can also help to support the stomach.
Which foods calm irritable bowel syndrome?
Foods containing soluble fibre such as oatmeal or flaxseed have a regulating and calming effect on digestion. Steamed vegetables, ripe bananas or mild spices such as cinnamon and fennel can also be good for the gut. How the food is prepared is crucial. Warm and gently cooked is usually better than raw and cold.
What foods calm the intestines?
Warm porridge with oatmeal, ripe banana or grated vegetables is a gentle choice for the morning. In general, the intestines calm down more easily with regular, small meals that are easy to digest. Steamed or boiled ingredients also help to avoid further irritation of the digestive tract.
Which foods should be avoided if you have irritable bowel syndrome?
You should avoid highly processed products, raw foods that cause bloating, large quantities of nuts and very spicy or fatty foods. Sugar alcohols, artificial sweeteners and too much fructose can also exacerbate symptoms. What exactly you cannot tolerate is individual. A food diary can help you to identify triggers more easily.
