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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
For individuals with Irritable Bowel Syndrome (IBS), finding protein sources that are gentle on the digestive system is crucial. Here are some protein options that are generally well-tolerated and suitable for those with IBS.
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Skinless chicken or turkey are typically easier to digest compared to fatty meats. They provide high-quality protein while being lower in fat, which can help minimize digestive discomfort.
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Fish like salmon, cod, and haddock are good sources of protein and are generally well-tolerated by individuals with IBS. They also provide omega-3 fatty acids, which have anti-inflammatory properties.
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Eggs are a versatile and easily digestible protein source. Most people with IBS can tolerate eggs well, but it's important to note that some individuals may have specific sensitivities or allergies to eggs.
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Tofu, made from soybeans, is a plant-based protein that is often well-tolerated by individuals with IBS. It provides a good amount of protein and can be incorporated into a variety of dishes.
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If you tolerate dairy well, opt for lactose-free options like lactose-free milk, yogurt, or hard cheeses. These can be good sources of protein while minimizing potential digestive issues related to lactose intolerance.
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Quinoa is a gluten-free grain-like seed that contains all the essential amino acids, making it a complete protein source. It is generally well-tolerated and provides a good alternative to other grains for individuals with IBS.
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Remember that everyone's tolerance to different foods can vary, so it's important to listen to your body and observe how specific protein sources affect your symptoms. It may also be beneficial to consult with a registered dietitian for specific needs.
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