Eat WHITE Rice
If theres ONE tip I can give to all those suffering from IBS, its to EAT SOLUBLE FIBRE!
WHITE RICE is a great source of soluble fibre and a low FODMAP (if you are following the low the low FODMAP diet for IBS, learn more about my view on that here.)
You have a choice of plain white rice, basmati rice, risotto rice and jasmine rice. These can all be cooked in boiling water or steamed with a little sea salt.
REMEMBER I’m saying to eat WHITE rice and NOT BROWN / WHOLEMEAL rice. Brown / wholemeal rice is higher in INSOLUBLE fibre and harder for your IBS gut to digest.
Avoid packets of ready-cooked ‘flavoured’ rice as these contain all sorts of flavourings and additives – all of which will have an affect on your IBS gut. Plain packets of ready cooked rice is fine if you are in a hurry.
HOLIDAY TIP – I always carry a couple of microwaveable packets of plain white rice with me on holiday for emergencies incase I either can’t find anything I can eat or I’m feeling sick!
Avoid wild rice which is high in insoluble fibre – although you could have a portion of this once in a while if your gut is stable.
Soluble fibre (as its name suggest) will take on water and forms a gel-like substance in the gut which helps to stabilise gut movement. This will help ALL forms of IBS (there are now 4 types) and will stabilise both diarrhoea AND constipation – with diarrhoea is helps to bulk stools and for constipation it helps to soften stools.
You can read more about my FIASS Plan here.
#whiterice #ibshelp #healyourgut #lowfodmap #ibsvitality