If you suffer from irritable bowel syndrome, which is the most common functional disease of the digestive system, it is time to reconsider what you eat, focus on the nutrients you really need, especially fiber that improves gut health, in addition to Moreover, fiber is associated with lower blood cholesterol levels, improved metabolism, and it is important to follow the three rules to improve the amount of fiber you eat, according to what was published by the site ” wellandgood“.
Fill your plate with low-FODMAP vegetables:
All vegetables contain fiber, but not all vegetables are friends with people with irritable bowel syndrome. FODMAP Like broccoli and mushrooms, FODMAP foods contain groups of short-chain carbohydrates that can cause stomach upset for people with IBS, and sufferers should avoid high-FODMAP foods to reduce symptoms.
Mix vegetables with protein:
Legumes, such as beans, can be a trigger in some people with IBS. To reduce symptoms, combine vegetables that are low in FODMAPs with protein such as lentils, whole grains, quinoa and rice.
3. Get fiber all day long:
On average, a person needs 25 grams of fiber a day, but getting it all at once can cause a lot of digestive distress. To get a lot of fiber in your diet, start with a small amount and slowly increase the amount of fiber at each meal.