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Foods To Eat To Relieve IBS or Acid Reflux

By Edited Dec 18, 2015 1 1

Irritable bowel syndrome (IBS) and acid reflux both cause unpleasant things to happen when the body digests food. Symptoms of IBS include diarrhea, cramping in the abdomen and constipation. Acid reflux occurs when food and acid come out of the stomach and back up the esophagus. If you suffer from IBS or acid reflux, eating certain foods can ease symptoms or prevent them from occurring.

Oatmeal and Bran Muffins

If IBS causes you to experience constipation, you should eat foods with more fiber. Examples of foods with plenty of fiber are oatmeal, bran muffins and beans. If you have diarrhea as a result of IBS, you may need to exercise more care in eating high fiber food, since insoluble fiber can worsen the symptoms. Soluble fiber binds with fats and helps regulate sugar distribution throughout the body. Oatmeal, nuts and apples are great sources of soluble fiber.

Start off your day with an oatmeal or bran muffin to get the fiber boost you need. Muffins freeze well. Prepare a dozen from your favorite recipe on the weekend, freeze and thaw one at room temperature the night before you plan on eating it.

Fruit Smoothies

Fruit smoothies are suitable for people who experience either acid reflux or IBS. The blended fruit provides plenty of fiber for those who experience constipation. If you suffer from acid reflux, use low-acid fruits, such as melons, strawberries and bananas. Acidic fruits, such as oranges and other citrus fruits, can trigger your symptoms.

You can easily make a fruit smoothie for breakfast or as a snack, as long as you have blender. Simply pour about a half cup of low acid juice into a blender jar and then add a selection of your favorite fruits. You can also add some plain yogurt to the smoothie. Puree until smooth.

Heartburn Free Grilled Sandwich

Assembling a sandwich that won't trigger IBS or acid reflux can be tricky. Choose whole grain bread to get the fiber you need. Since fatty foods can trigger IBS, layer low fat meats and cheese on your sandwich. You can also skip the meat entirely and just use vegetables that won't trigger your symptoms. If you have acid reflux, skip high acid veggies such as tomato and onion. If you suffer from IBS, you may want to leave the broccoli and beans off your sandwich.

Coat one side of each slice of bread with olive oil. Place one slice of bread on the grill or griddle, then layer your vegetables, meat and cheese on top. Place the second slice of bread on top and press the sandwich. Flip the sandwich when the bread has browned and cook until the cheese is melted and the second slice of bread is browned.


Simple pasta dishes with creamy sauces are good for people who suffer from acid reflux and from IBS. Prepare regular or whole wheat pasta, then toss it with an alfredo sauce. If garlic is one of your triggers, look for an alfredo sauce without garlic or prepare your own by simmering heavy cream and melted butter together, then add mild herbs such as parsley and Parmesan cheese.

IBS and Acid Reflux Triggers

The food that triggers your IBS symptoms may be different than the food that triggers someone else's symptoms. Common IBS and acid reflux triggers include fatty foods, such as fried food, meat and dressings such as mayonaise. Chocolate, alcohol and caffeinated drinks such as coffee can trigger symptoms as well. You can try eating a small amount of these foods to see if you experience any symptoms. If you do not, that food is safe for you to eat.


Feb 27, 2014 5:35pm
I suffer of IBS and I'm not allowed to eat wheat products, pasta only if it's wheat free and yoghurt only if it's lactose free, plus another tons of things, even within the fruits and vegetables range of food. I have been doing that for 6 months and I have managed to keep IBS under control. In fact by following a low fodmap diet, I'm now feeling better than ever.
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