Eating yogurt reduces irritable bowel syndrome (IBS) symptoms?

This is an automatically translated article.

The article is professionally consulted by Master, Doctor Nguyen Tung Hoanh - Department of Resuscitation - Emergency - Vinmec Nha Trang International General Hospital.
People with irritable bowel syndrome should eat yogurt to put healthy bacteria back in the gut, helping to ease symptoms. However, yogurt is also on the list of foods to pay attention to when planning a menu for people with irritable bowel syndrome.

1. Yogurt and Irritable Bowel Syndrome (IBS)

In fact, the cause and symptoms of irritable bowel syndrome (IBS) are different for each person. The exact cause of this condition is still unknown. This means that some people may react poorly to yogurt, while others may experience relief from symptoms thanks to the probiotics (aka good bacteria) found in yogurt. Therefore, only a doctor can decide if irritable bowel syndrome patients should eat yogurt or not.
Over the years, many studies have been done on the effects of probiotics in people with IBS, but have not been able to reach a definitive conclusion. Specifically:
In 2011, a clinical trial was conducted on 122 people with IBS. After the participants took probiotics for 4 weeks, 47% of them experienced a significant reduction in IBS symptoms. Another study used a probiotic combination in 30 people with IBS and found that the mixture was more effective than a placebo in improving IBS symptoms, including abdominal pain and belching. On the other hand, one study examined probiotics in the yogurt brand Activia and found that they did not benefit 274 participants with IBS and constipation. Two other studies looked at probiotics in 73 people with IBS and had no positive results either.

This is not surprising because irritable bowel syndrome has different causes in each individual. Larger trials are still needed before doctors are confident enough to prescribe probiotics to patients with irritable bowel syndrome.
See more articles: The role of bacteria in yogurt

2. The best yogurt for irritable bowel syndrome patients

If you want to try yogurt to improve your IBS symptoms (provided you make sure it doesn't aggravate your condition), look for yogurts that contain live and active probiotics or strains. motion.
To get this ingredient, cooled yogurt products must contain at least 100 million colony-forming units (CFUs) per gram. Also frozen products have at least 10 million CFU/gram at the time of manufacture. These living factors are essential for thickening milk, but some yogurts can contain less than 1,000 bacteria per gram. This is a rather small number. Only some approved yogurt brands meet this standard.
See more articles: What is the difference between probiotics and digestive enzymes?

3. FODMAP: Menu for people with irritable bowel syndrome

FODMAP is an acronym for a collection of food molecules, including Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and (and) Polyols. All are fermentable forms of short-chain carbohydrates and poorly absorbed in the gut. They are common in today's diets and cause gastrointestinal problems, including irritable bowel syndrome (IBS).
Australian scientists have demonstrated that a low-FODMAP diet can reduce symptoms common to people with digestive disorders, specifically patients with irritable bowel syndrome.
3.1. Foods to avoid Garlic and onions; Milk Products; Foods with high fructose corn syrup; Products containing wheat; Root vegetables, such as broccoli and artichokes ; Certain fruits, such as apples, apricots, and avocados; Peas and black beans.

3.2. Approved foods Dairy-free milk, such as almond or hemp milk; Cheese feta (made from sheep's milk) and brie (made from cow's milk); Fruits, such as oranges, pineapples, cantaloupe and blueberries; Vegetables, such as zucchini, lettuce, cucumber, eggplant and potatoes; Protein, such as beef, tofu, chicken and fish; Wheat-free bread; Oatmeal.

4. Why is yogurt not in the FODMAP diet?

Yogurt is generally not recommended on the FODMAP diet for two reasons:
First, yogurt contains fat, which can increase the risk of diarrhea; Another reason is that someone with IBS is also lactose (milk sugar) intolerant. Their bodies were then unable to digest an ingredient so common in dairy products. For these people, yogurt can make symptoms worse, including upset stomach, bloating, and heartburn. If an increase in fat or an allergic reaction to lactose is causing IBS symptoms, you should switch to trying low-fat yogurt or plant-based and non-animal dairy products. Examples: soy, coconut, or almond yogurt.

5. Conclusion

Around the issue of people with irritable bowel syndrome should eat yogurt or not, doctors said the answer will depend on each different case.
Not everyone with IBS experiences the same symptoms, so it's a good idea to test your body's response to yogurt before adding it to your IBS diet. All yogurts should be avoided if they aggravate symptoms. But if you feel fine after eating yogurt, you can continue to enjoy it.

Plain and low-fat yogurt is a good choice because it doesn't contain too much sugar or fat. In addition, beneficial gut bacteria can be added from plant-based yogurts, fermented milk drinks made with kefir seeds, fortified foods and supplements.
Consult your doctor if you are not sure if someone with irritable bowel syndrome should eat yogurt. Failure to consult a specialist can make symptoms worse. Your doctor and dietitian will recommend the best IBS menu, tailored to your lifestyle and preferences.

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Reference source: healthline.com