Yogurt for irritable bowel syndrome: What to look for and Avoid
Yogurt and IBS reactions
Eating yogurt can help relieve symptoms of irritable bowel syndrome (IBS) since yogurt probiotics help put healthy bacteria back inside you iz good bacteria ”or. But yogurt is also on some lists of foods to avoid if you have IBS. So, what advice should you follow?
The truth is that IBS is different for everyone, from causes to types of symptoms. The exact reason is not yet known, so some people's bodies may react badly to yogurt, while other people may find the symptoms and condition to help. Only a doctor can help you determine if you should eat yogurt in the treatment of IBS symptoms.
Does Yogurt IBS help?
Multiple studies have been conducted over the years on the effects of probiotics in IBS subjects, but the results are mixed. This is not surprising, though, as IBS has different causes in different people. Larger studies are needed before doctors are sure enough to prescribe probiotics to people on IBS regularly.
What kind of research says
Research and studies are conducted on yogurt and IBS come up with all mixed results. For example, a 2011 clinical study found that 122 probiotic tablets with IBS significantly reduced IBS symptoms in 47 percent of participants taking probiotics after four weeks. In another study, 30 people with IBS used a combination of probiotics and found that the mixture of IBS symptoms of improvement, including pain and gas, was significantly better than a placebo pill - but not bloating.
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However, one study examined the Activia yogurt brand probiotic and found that it failed to benefit 274 participants with IBS and constipation. Two other studies looked at probiotics in 73 people with IBS and also had negative results.
The best yogurt for IBS symptoms
If you want to try yogurt for IBS and you know that dairy products will not look aggravating symptoms, there is a seal that contains probiotics or yogurt that says “live and active cultures.” “There are no official standards for labeling a yogurt as probiotic, live and active cultures' seal” but the National Yogurt Union (NYA) has created a '.
To obtain this seal, manufacturers must provide laboratory evidence nya containing chilled products, at least 100 million colony-forming units per gram (CFU), and frozen products possess at least 10 million CFU per gram during production. They are necessary to make milk thickens in live cultures, but some yogurts can contain less than 1000 bacteria per gram - it is quite small when it comes to bacteria. A list of NYA approved brands can be found on the NYA website .
Why yogurt is not part of the FODMAP diet?
Milk yogurt can be a problem in the FODMAP diet for two reasons. First, it contains fat that can increase cases of diarrhea. Another reason is that some people with IBS also have lactose intolerance. This means that your body can digest lactose, which is common in dairy products.
For these people, yogurt can aggravate symptoms such as stomach pain, bloating and flatulence . If an increase in fat or lactose allergy reaction causes IBS symptoms, you may want to try low-fat yogurt or non-dairy products, such as soy, coconut or almond milk yogurt.
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How to eat according to the FODMAP diet
FODMAP stands for olig fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. ”This particular diet focuses on the diet being fermentable, because limiting the amount of short-chain carbohydrates that type of carbohydrates may not be absorbed well by the small intestine. To reduce the occurrence of IBS symptoms, you may want to follow the FODMAP diet.
Foods to Prevent for IBS
garlic and onion
Daily Products
foods with high fructose corn syrup
wheat products
vegetables such as broccoli and artichokes
Some fruits such as apple, apricot and avocado
peas and beans
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FODMAP approved foods
milk-free milk, such as almond or hemp milk
Feta and Brie cheese
fruits like oranges, pineapples, melons and blueberries
vegetables such as zucchini, lettuce, cucumber, eggplant and potatoes
protein such as beef, tofu, chicken and fish
wheat bread
Rolled oats
Take away
The real answer is when yogurt comes and IBS is available: Depending on the situation! Everyone with IBS experiences the same symptoms, so you may want to test your reaction to yogurt before you fully incorporate it into your diet. Milk yogurt aggravates your symptoms, you should probably avoid all together. But if you feel okay after making yogurt there is no reason to stop enjoying it.
Aim at yogurt with at least one 100 million CFU and enjoy it in moderation, as with most foods. Plain, low-fat yogurt does not contain too much sugar or fat because it is a better option. There are also other ways to get probiotics included in milk-free cultured yogurt , kefir, supplements and fortified foods.
Contact your doctor if you are not sure if yogurt is a good option for you. Without an expert opinion, it is possible for yogurt to make symptoms worse depending on what caused your IBS. During your visit, you can also ask your doctor:
How do I know which foods aggravate my symptoms?
Can I contact a nutritionist or dietitian who specializes in people with IBS?
How much yogurt can you eat at one time?
Are any private brands better or safer than others?
What about other IBS patients; have they been successful in yogurt?
Are there better ways to get probiotics from my diet?
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