This article will help you learn how to gain weight healthily with IBS.
Gaining Weight With IBS
Weight loss or weight gain are not symptoms of IBS. Rather, weight changes occur due to the food choices you make in trying to control symptoms or because symptoms keep you from being as active as you would like.
Avoiding certain trigger foods may improve your symptoms but also cause unintentional weight loss. Fortunately, you can correct this by adding certain IBS-friendly foods to your diet.
Trigger Foods
It’s common that those with IBS find that certain foods trigger IBS symptoms, especially foods that contain high amounts of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs).
FODMAPs are short-chain carbohydrates that are poorly absorbed by the small intestine and attract water as it passes through it. Furthermore, FODMAPs are fermented by bacteria that exist in the colon, which produces gas.
Foods that are known to be high in FODMAPs include:
WheatCow, goat, and sheep milkLegumes (chicken peas, lentils, baked beans)GarlicOnionsOkraApplesPearsWatermelonCauliflowerMushrooms
Cutting back on insoluble fiber, alcohol, and caffeine if they’re a regular part of your diet may be a good idea to see if your IBS symptoms improve, as some people experience IBS symptoms with these foods. Spicy foods are also associated with IBS, so you may want to steer clear of those as well.
Eating a low FODMAP diet can help you control your IBS symptoms. Many of these foods are also low in fat and calories, however, so if you’re having trouble maintaining your weight on this diet, make sure to include foods like nuts and seeds, fruits, and healthy fats.
Some common foods that are low in FODMAPs include:
Fruits:
BananaBlueberryGrapesKiwiLemonLimeMandarin orangesOlivesOrangePassion fruitPineappleRaspberryStrawberry
Vegetables:
Bell pepperCarrotCucumberGreen beansLettucePotatoSpinachTomato
Sweeteners:
Artificial sweeteners not ending in “-ol” (e. g. , sucralose, aspartame)GlucoseMaple SyrupSugar
Hard cheeses:
ParmesanCheddarSwiss
In addition, substituting wheat products with wheat-free options and dairy products with lactose-free foods can allow you to enjoy different types of foods without the increased risk of getting IBS symptoms.
Adding IBS-friendly, high-protein foods like grilled or baked chicken and fish, tofu, eggs, almonds, and chickpeas to your meals can be good for building muscle and increasing weight.
Healthy oils like coconut oil and extra virgin olive oil are nutrient-rich, high-calorie foods that are low in FODMAPs and are known to have various health benefits. These oils can supplement various foods and can be added to smoothies and coffee.In an effort to cope with or to try to prevent IBS symptoms, you may find yourself skipping meals. Sometimes this is because of the misguided thought, “If there is nothing in there, nothing can come out.” However, the large intestine constantly produces stool. Thus, this strategy is no guarantee that symptoms won’t occur.
The other problem with the “skipping meals” strategy is that it can contribute to unhealthy weight loss and possibly other health problems, as you may not be putting enough nourishment and nutrients into your body.
Here are some (e.g., IBS-friendly) nut and seed options:
Nuts:
Almonds (limit 10)Brazil NutsHazelnuts (limit 10)Macadamia nutsPeanutsPecanPine nutsWalnuts
Seeds:
Chia Pumpkin Sesame Sunflower
Some of the low FODMAP fruits and vegetables mentioned earlier are great snack options as well. Fruits like grapes and bananas and vegetables like carrots and cucumbers are especially easy to take on the go.
A Word from Verywell
Your IBS symptoms may have led you to alter your eating habits, resulting in you losing more weight than you would’ve liked. But don’t worry. You can gain back weight by adding foods to your diet that are less likely to cause IBS symptoms. If you feel that you need additional guidance with your diet, try consulting an IBS dietitian.
However, for those with IBS, symptoms may develop from eating such foods, which may lead to eating less as a way to avoid symptoms. This can result in less caloric intake.
