How to gain weight in IBS?

 How to gain weight in IBS?

There are many blogs, diet plans, videos, etc floating on the internet for Weight Loss. But, there is a certain group of people for whom these articles and videos are of no use. They are people who are struggling for Weight Gain. Extremely lean and underweight people may have low immunity, infertility, fragile bones, and malnutrition. Gaining Weight in  Irritable Bowel Syndrome (IBS)  is even more challenging. IBS patients especially with Diarrhea as common symptoms, have a hard time gaining weight as their body is unable to absorb the nutrients from the food. Be assured with the correct diet and lifestyle you can gain healthy weight in IBS.

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How to gain weight in IBS? 

Maintaining a healthy weight is important for health. It lowers the risk of heart diseases, stroke, diabetes, high blood pressure, and various cancers. People suffering from IBS struggle to maintain a healthy weight. Frequent bouts of diarrheas and loss of appetite in IBS can cause loss of weight. Weight loss also occurs due to strict diet restrictions to cope up with the disorder. Neglecting weight loss in IBS can further lead to many other problems due to Malnutrition.

If you are thinking gaining weight is easy compared to losing weight than you are extremely wrong!! Weight gain must be done scientifically like weight loss. You must detox your body and then reboot it again with proper diet and lifestyle for proper weight gain. Do not overdo with sugar and fats to gain weight, this will cause serious health complications. Focus on building muscle instead of increasing fat content in the body. (1) (2)

If you are noticing drastic weight loss within a few days of starting the restricted IBS diet plan, contact your physician immediately.

Three tips to gain weight with IBS in a healthy way.

  1. Correct Diet

Finding the correct diet through eliminating and reintroducing certain foods can help you manage healthy weight in IBS. Stick to LOW FODMAP’s food while planning the meal for you. There are no fixed guidelines for increasing weight in IBS through diet. Foods that can help an individual may cause serious digestive disturbances in others. Try to figure your food allergies, intolerances, and tolerance level of each food item before concluding your meal plan for weight gain.(3) (4) (5)

A qualified nutritionist or Dietitian can help you to make a tailor-made diet plan for improving your IBS symptoms and achieve a healthy weight.

 

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  • Focus on protein intake :

Protein can help in building muscles so stocking up on them can help gain weight. Even smooth muscles that make the gastrointestinal tract function smoothly require good protein sources. High – protein foods are not only important for weight loss but they are important for weight gain as well.

The following table shows the good source of proteins from Animal and Plant sources for gaining healthy weight in IBS without triggering IBS symptoms.

           Animal Proteins Safe for IBS               Plant Proteins safe for IBS
Chicken (skinless)Tofu (in moderate amount) and cottage cheese
EggsLentils (in moderate amount) – Moong Dal and Masoor Dal
SeafoodChickpeas (In small quantity)
Low fat BeefNuts like Brazil Nuts, Almonds
Low – Fat Milk (If not lactose intolerant)Seeds like Sunflower , Sesame and Chia seeds
 Half a teaspoon of Peanut.
 Almond milk, Oat milk and Rice Milk.
  • Focus on Healthy Fats :

Fats help in weight gain as they contribute more calories than Carbohydrates and Proteins. If an IBS patient isn’t sensitive and can tolerate fats well, then you can include 20-30% of your calories from Fats and Oils. Other than being a source of energy, Fats are also required for Proper Functioning of Brain, Protect your organs, carry fat-soluble vitamins, and muscle building.

Adding an extra dose of fat doesn’t mean to increase oil while preparing your meals, if you overdo oils in cooking then it may trigger IBS symptoms. Instead, you can add a teaspoon of olive oil on your salads (boiled) or a teaspoon go ghee on your Idly or Kuttu ka Roti.

Not all the fats from food are the same. So, include only healthy oils and fats.

                   Fats  to Exclude in IBS                  Fats to Include in IBS
Trans Fat ( Present in all processed foods)Coconut Oil
Hydrogenated OilsExtra virgin olive oil
Saturated Fats ( In red meat and butter)Fruits like olives
Deep fried and Greasy foodsSeeds like flax and chia
 Nuts like pecans and Walnuts
 Fishes – Salmon and Sardines
 Ghee
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  • Choose Right Carbs :

Simple and Refined Carbohydrates will trigger IBS symptoms. Foods that are high on FODMAP’s must be avoided to prevent triggers of IBS symptoms. Keep healthy carbs in the diet instead of eliminating carbs from the diet. Carbohydrates are required to fuel the brain and Nourish Gut Microbiota. Along with grains fruits and vegetables also have carbohydrate content in them. Choose carbs from low FODMAP’s list.

Indian Low FODMAP foods (To be included)

Food groupsFoods
VegetablesCarrots, Cucumbers, Tomato, Zucchini, Eggplant, Potatoes, Turnip, Ginger, Olives, Bell pepper, Spinach, Chives, Chillies, Sweet potato
Fresh FruitsBael fruit, Banana ( not over ripened), Guava, Papaya, blue berries, straw berries, pineapple, oranges, sweet lime.
Dairy/Non Dairy Milk ProductsAlmond Milk, Rice Milk, Coconut Milk, Brie (soft cheese made from goat’s milk) , Cheddar cheese and Parmesan Cheese
MeatChicken, Eggs, Fish, Prawns, Lamb, Pork, Prawns.
GrainsParboiled/White Rice, Brow Rice, Oats, Quinoa, Corn Flour, Buckwheat, Jowar Millet, Tapioca, Psyllium Husk Fiber (Isabgol)
BeveragesWater, Green Tea, Black Coffee, Black Tea, Mint Tea and Fresh Fruit Juice.
NutsAlmonds, Peanuts, Pine nuts, walnuts and Pecans
OthersPumpkin seeds, Sesame seeds, Soya,Tofu, Pepper, salt,  mustard, White Vinegar, Basil, Indian Sweet Rasogulla
OilsCoconut Oil, Olive Oil and Ghee

                                       Indian High FODMAP foods (to be excluded)

                        Food Groups               Foods
VegetablesOnions, Garlic, Cabbage, Broccoli, Beetroot, Mushrooms, Cauliflower, Spring Onions, Peas
Fresh FruitsApples, Mango, Water Melon, Avocados, Cherries, Plums, Black Berries, Prunes, Peaches
Dairy Non Dairy ProductsMilk, Soft Cheese, Yoghurt, Paneer, Ice Cream, Custard.
Sweeteners (natural/artificial)Honey, Jams, High Fructose Corn Syrup (HFCS), Hummus, Inulin, Isomalt, Agave Nectar, Xylitol , Malitol.
Grains & PulsesWheat and Rye based breads, cereals and Pasta, Barley, Besan flour, chick pea Flour, Coconut Flour, Semolina
BeveragesApple Juice, Coconut water, cocktails, Alcohol, Ready Made Sport drinks, Apple Cider Vinegar, Coco Cola, Tetra Pack Juices,  Juice concentrates like roohafza and Rasna
Nuts and Dry FruitsCashew Nuts, Pistachios
  • Take care of Micronutrients :

Micronutrients like Vitamins and Minerals are very essential in maintaining Gut health. They are also required to carry out many biochemical reactions in our bodies. The most important nutrients are Magnesium, Zinc, Calcium, Vitamin D, and Vitamin A required for healthy digestion.

Choose fruits and vegetables which are low in FODMAP’s. Consult your physician or Qualified Dietitian to help you with supplements in case of severe malnutrition and deficiencies.

  • Fiber Foods :

Fiber is very essential to keep the Gut healthy. Fiber tolerance is different for different people. Certain people tolerate well with insoluble fiber whereas for others it can worsen the IBS symptoms. It is also been observed that few individuals cannot tolerate soluble fiber from beans. Your dietitian can recommend Soluble Fiber supplements if you are unable to tolerate the fiber from the foods.

Soluble Fiber: Mostly found in Fruits, Beans, and Oats.
Insoluble Fiber: Mostly found in Whole Grains and Vegetables.

  • Make your drinks count :

Hydration plays a crucial role in dealing with IBS. It is compulsory to consume 3 liters of fluid every day. Water soothes stomach distress. You can improve the quality of hydration for weight gain in IBS. Not all fluids have the same effect on the stomach, So make a wise decision while choosing your liquids in IBS and for weight gain in IBS.

            FLUIDS to be included in IBS                Fluids to be excluded in IBS
WaterAlcoholic Beverages
Pepper Mint Tea, Fennel Tea, Turmeric Tea,Chamomile TeaCoffee, Tea, and other caffeinated drinks
Banana smoothie, Blueberry Smoothie, Strawberries SmoothieCarbonated Drinks like Soda and Cola
Spinach SmoothieArtificial energy booster Drinks
Whey protein powder(In moderation, if not milk protein allergic)Fruit Juices with high fructose content
Brown Rice protein isolate powderCoconut water

Soy protein isolate and Pea protein isolates are also safe for IBS sufferers. But, both are controversial as Pea comes under high FODMAP’s list and ingredients in Soy Isolate have shown to be toxic and decrease mineral absorption. So, it is advisable to consult your dietitian and Physician before taking them for weight gain.

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2. Exercise

Make time from your daily schedule for Exercise. Every individual with IBS will have their strengths and weakness. Find out your strengths and work on them. Exercise will also improve the appetite and relieve from certain IBS symptoms like Gas & Bloating. Please take the help of a certified trainer for the exercise. Try any of the below forms for physical activity-

  • Walking
  • Strength Training ( for muscle building)
  • Low impact cardio exercises.
  • Yoga like Bhujangasana , Dhanurasana, Mathyasana etc.
  • Swimming.
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3. Lifestyle Changes

  • Have a regular meal pattern.
  • Small and frequent meals to give your gut time for digestion.
  • Try not to skip meals.
  • Try to avoid eating late-night dinners.
  • Sit down and chew your food properly.
  • Get enough sleep.
  • Try de-stress therapies like meditation and music.
  •  
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Also Read

Treat IBS with Diet & Lifestyle modification.

Conclusion

Weight loss in Irritable Bowel Syndrome (IBS) is a common problem. It occurs due to extensive restricted diet and malabsorption of nutrients due to weak gut resulted from frequent bouts of diarrhea. It is very important to maintain a healthy weight to prevent many other diseases related to underweight like hypertension, low immunity, and fragile bones. Weight Gain in IBS is tough but possible by following a healthy Low FODMAP diet and lifestyle. Along with diet exercise also helps in building muscle and improve appetite. Try building healthy lifestyle habits to achieve the goal. Consult qualified Nutritionist and Dietitian for healthy weight gain in IBS scientifically!!

Akhila Y

Akhila holds a Post graduate diploma in clinical nutrition and dietetics from Apollo health education and research foundation. She is into this field since a year.She worked as an intern at Apollo hospitals, Hyderabad. She is trained in both inpatient and outpatient dietetics department. She did nutritional assessment, diet planning and clinical counselling for individuals with Hypothy-roid, Diabetic mellitus, Hypertension and kidney dysfunctions at outpatient department in Apollo. Akhila was into agricultural biotechnology but destiny had different plans and her strong passion towards nutrition and food sciences got her into clinical nutrition field. Having a strong background in biochemistry and human genetics she acquired a deep knowledge in the statistics specific to whole body macronutrient and micronutrient metabolism and its relation to metabolic diseas-es.Coming from agricultural background she did research on how organic foods are beneficial than conventionally grown counterparts in terms of nutrients such as antioxidants.She always motivates to encourage locally grown food for better health. She doesn’t encourage usage of supplements and crash diets. She believes the blend of traditional food wisdom and modern nutritional science is necessary for healthy body and mind. She em-phasises more on health gain than just loosing weight.This can only be possible by Sustainable diets.She is all happy in to help her clients who are ready to lead healthy, happy and nourishing life through Wellness munch!

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