Do you suffer from irritable bowel syndrome (IBS) and are looking for tasty but beneficial food to add to your diet? If so, porridge might be the solution. Rich in fibre, oats can provide much-needed relief for those with IBS symptoms. But is porridge really good for IBS sufferers?
In this blog post, we’ll explore the benefits of including porridge in your diet when suffering from IBS as well as how it works to relieve symptoms.
Keep reading to find out if adding some delicious oaty goodness into your daily routine could help ease some of your digestion problems!
What is IBS and its Symptoms?
IBS is a common digestive disorder that is characterized by abdominal pain, bloating, and changes in bowel movement frequency. The exact cause of IBS is unknown, but it is believed to be linked to psychological stress, dietary choices and changes in the microbiome.
The symptoms of IBS can vary from person to person, but the most common ones include abdominal pain/cramping, bloating and gas, constipation or diarrhea, and feeling of incomplete evacuation.
How is Porridge Beneficial for IBS Sufferers?
Porridge oats are a great source of fibre, and fibre is essential for helping to regulate one’s digestion and easing the symptoms associated with IBS. It is important for those suffering from IBS to get sufficient fibre in their diet, as it helps keep the digestive system regular and relieves symptoms such as constipation and bloating.
The soluble fibre found in oats is particularly beneficial, as it is able to absorb water and slow down digestion, giving the body more time to break down food and absorb nutrients.
Porridge is also a natural prebiotic, meaning it helps the naturally occurring bacteria in your gut to flourish. This is beneficial for those with IBS, as these bacteria play a crucial role in keeping the digestive system healthy and balanced.
In addition, oats are a low FODMAP grain, which is great news for those with IBS, as high FODMAP foods can often exacerbate symptoms.
Are porridge oats good for IBS diarrhea?
Porridge is also beneficial for those with IBS-related diarrhea, as the fibre content helps to absorb excess water in the gut and slow down digestion, which can help to regulate the bowel.
Is insoluble fibre in porridge good for IBS?
Although it is beneficial for those with IBS to consume sufficient fibre, some studies have shown that consuming insoluble fibre does not improve IBS symptoms and might even make them worse.
However, because oats are high in soluble fibre, this often helps your body to process fibre better and is much less likely to irritate the digestive system.
In order to avoid potential issues, it is important to introduce oats gradually and be mindful of any changes in symptoms. Doing this will help ensure that you get the most out of incorporating oats into your diet.
Can porridge make IBS worse?
Although porridge is generally a beneficial food for those with IBS, it is important to note that every person is different and some may experience increased symptoms after eating oats. This is because some people don’t tolerate large amounts of fibre well whether it is soluble or insoluble.
For this reason, it is important to introduce porridge into your diet gradually and listen to your body to determine whether it is having a positive or negative effect. If you do feel that oats are causing your symptoms to worsen, it is important to take note and stop consuming them if necessary.
What is the Recommended Amount of Porridge to Eat for IBS?
Currently, there is no set portion size that is recommended when it comes to consuming oats for those with IBS. The British Dietetic Association (BDA) state that a portion is three tablespoons, however, this is an estimate and your portion size may vary depending on your individual needs.
It is important to remember that the advice is to have one portion of oats per day, and be mindful of how your body is responding to the increase in fibre.
Tips for Making Delicious Porridge with IBS in Mind
Porridge is incredibly versatile and can be enjoyed in many different ways. Here are some tips for making delicious porridge that is tailored to your individual needs:
- Use a combination of water and plant-based milk to make your porridge, such as almond or oat milk.
- Use a low FODMAP fruit such as banana, strawberries or blueberries to add sweetness and flavour.
- Add some spices to your porridge such as cinnamon, cardamom or nutmeg for an extra burst of flavour.
- Use chia seeds, flaxseeds or hemp seeds for an added boost of omega-3 fatty acids.
- Top your porridge with some nut butter, such as almond or peanut butter, for some added protein.
- If you’re using rolled oats, try soaking them overnight to make them easier to digest.
Just keep in mind that you need to introduce porridge slowly to your diet and be mindful of any changes in your symptoms. You may want to start with a very small portion and no toppings. You can then gradually increase the portion size and add toppings as you feel comfortable.
So, is porridge good for IBS?
Porridge is a great option for those with IBS, as long as it is tailored to your individual needs and is introduced into your diet gradually. With the right ingredients, portion sizes and mindful consumption, you can enjoy porridge without exacerbating your symptoms.
When introducing oats into your diet pay attention to how your body is responding to the increase in fibre. Be sure to listen to your body and if you feel that oats are causing your symptoms to worsen, it is important to take note and stop consuming them. With these tips in mind, you can enjoy porridge as a part of a balanced diet that is tailored to your individual needs.