5 Healthy Snacks For Large Intusal Irritation Syndrome, Doesn't Make Stomach Convex

Illustration of healthy snacks for bowel irritation syndrome that does not make the stomach bloat (Freepik/valuria_aksakova)

YOGYAKARTA - If you often feel a bloating stomach, pain, or suddenly go back and forth to the bathroom for no apparent reason, you may experience IBS (irritable bowel syndrome) or called colon irritation syndrome. This condition is not a disease that damages the organs, but a digestive function that makes the intestines more sensitive to certain stress or foods.

Because of this syndrome, communication between the brain and the intestines (gut-brain axis) becomes unbalanced, so digestion can overreact easily. Therefore, the selection of food including snacks is very important to help relieve symptoms. With the right choice of snacks, you can keep snacking without fear of your stomach feeling full or bloating.

Symptoms of bowel irritation syndrome (IBS) can vary in each person. Some general symptoms include stomach pain or cramps, bloating stomach, and changes in the bowel movements. Some often experience diarrhea, some are constipation, and some can even take turns. Sometimes there is an incomplete sensation after urination, making the stomach feel heavy. These symptoms can appear at any time, especially after eating certain foods or when stress increases.

The exact cause of colon irritation syndrome is not yet fully known, but several factors are believed to play a major role. One of them is communication disorders between the brain and the intestines that make the digestive system too sensitive to mild stimulation. Obstacles, changes in gut microbiota, or chronic stress can also trigger symptoms.

In addition, FODMAP food is often the main cause of discomfort. Quoting Medical News Today, Wednesday, November 5, FODMAP itself stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Namely a group of carbohydrates that are difficult to digest and easy to fermented by intestinal bacteria, triggering gas, bloating, and stomach pain in IBS sufferers.

Snacks seem trivial, but can be a big trigger for IBS sufferers. Snacks that are high in fat, artificial sweeteners, or fermented ingredients can make the stomach immediately feel uncomfortable. On the other hand, low FODMAP snacks can help maintain energy and digestive comfort throughout the day. Choosing the right snacks helps avoid bloating and keep your intestines calm. Here are five healthy and safe snacks that you can try.

Bananas are a choice of sweet snacks that are safe for digestion. This fruit is low in FODMAP so it is not easy to trigger gas or begah taste. Apart from bananas, berries such as strawberries and blueberries can also be enjoyed in small portions. Try serving these fruits with lactose-free yogurt for a more delicious taste. This combination of fresh and light is suitable for those of you who want to snack without fear of 'protes' stomach.

Yogurt is lactose-free asymptomatic snacks as well as probiotic-rich. Probiotics help balance bacteria both in the intestines and support healthy digestion. Choose plain yogurt without additional artificial sweeteners or flavorers so as not to trigger gas. You can add low-FODMAP banana or strawberries pieces as a complement. The texture is soft, fresh, and helps calm your sensitive stomach.

Oat is a source of soluble fiber that helps digestion stay smooth without causing excess gas. Make oat porridge with plant-based milk such as almondMilk or oilMilk to make it lighter for the intestines. Add a little pure honey or a low piece of FODMAP fruit for a natural sweet taste. The texture is soft and easy to digest, suitable for eating in the morning or as an afternoon snack. This snack not only calms the stomach, but also lasts longer.

For those of you who experience colon irritation syndrome, it is more comfortable to avoid gluten. Gluten-free bread or crackers can be an alternative to safe and filling snacks. You can add a little bit of natural peanut butter or impact avocado on it for a savory taste. The texture is crunchy and light on the stomach, suitable for accompanying rest time. This simple combination also helps you stay powered without triggering IBS symptoms.

Vegetables such as carrots, labus, and zucchini can be processed into soft healthy snacks in the stomach. The process of roasting or steaming helps break the rough fiber so that it is easier to digest. Add a little olive oil and sea salt for a more delicious taste without burdening the intestines. Avoid high spices FODMAP such as onions or garlic. These vegetable snacks are suitable for those of you who want to snack lightly but remain nutritious.

Living with colon irritation syndrome (IBS) is indeed challenging, but that doesn't mean you have to stop enjoying food. By choosing low FODMAP snacks such as bananas, lactose-free yogurt, oats, or soft vegetables, you can keep snacking comfortably. Recognize your personal triggers, because each body can react differently to food. If symptoms often recur, don't hesitate to consult a doctor or nutritionist to adjust your diet. With the right snack and balanced lifestyle, you can keep your intestines calm and feel lighter.