If you suffer with IBS or have any digestive ailment, it’s easy to think you need to restrict certain foods & food groups and that will make everything better.
Also – not very good for you. If you think about it, restricting yourself of certain foods means you must replace with more of something else, and when you have IBS a lot of the same thing (even if it feels good at first) tends to end up hurting you in the long run.
Getting To Know Your Fats
Take peanut butter – I am a self-confessed addict. It is amazing for keeping me full, has loads of key nutrients I need, and it doesn’t disrupt my IBS. However, if I go absolutely HAM on a jar one day and eat something like 8 tablespoons rather than the normal 2 or 3, I really don’t feel good. It makes my IBS-C awful and puts me off food for hours, sometimes days.
So as the old saying goes – everything in moderation.
And the reason I bring this up is because IBS sufferers tend to restrict themselves of anything high fat because foods which are fat-dense tend to really disrupt the gut. I’m talking about notoriously fatty foods, like starchy trans-fat chips, greasy dairy-filled pizzas, etc. etc. You know – the bad stuff.
But what about the good fats?
So many times IBS sufferers will say bye-bye to every type of fat – that’s including the healthy fats from nuts, seeds and oily fish – because they think it will have a similar effect on their IBS as other foods high in the bad fats.
Related posts: What’s Healthier Almond Butter or Peanut Butter?
Take a look here where I break down what the different types of fats are, how they are likely to be treated in your gut, and if they’re advisable to eat regularly or not.
Found in: vegetable oils, nuts, seeds.
Pros for IBS: eases inflammation.
- Unsaturated fats: Polyunsaturated
Found in: sesame oil, soy oil, sunflower-seed oils, nut oils and seeds
- Unsaturated fats: Monounsaturated
Found in: olive oil, canola oil, peanut oil, avocados, nuts, flaxseeds, fish and nut butters.
Found in: animal foods such as bacon, cheese, hamburgers, and plant foods such as coconut, coconut oil and palm oil. Palm oil is usually the key constituent in grain-based desserts (they help keep products soft/chewy for longer), so that’s foods like cookies and pastries.
Cons for IBS: gut inflammation.
Found in: foods made with hydrogenated vegetable oils, like pies and cakes, as well as foods with beef and dairy fat, such as corned beef.
Cons for IBS: create inflammation as well as increasing chance of diabetes, heart disease and other chronic conditions.