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Mob plob tsis so tswj ua hauj lwm feem ntau nrog rau cov mob xws li mob plab, cramps, tsam plab, pom ib ce, hnoos qeev hauv cov quav, zaub mov tsis haum, poob phaus sai, cem quav lossis raws plab.

Feem ntau ntawm cov mob, txoj kev ua neej yooj yim thiab kev noj zaub mov muaj peev xwm ua rau muaj kev cuam tshuam loj txaus los ntawm tus mob no. Kev ua kom muaj fiber ntau hauv koj cov kev noj haus hauv ib lub sijhawm yuav pab txo nws cov tsos mob kom zoo.

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Ntxiv mus, koj yuav tsum xyuas kom koj tsis txhob noj cov zaub mov xws li zaub mov ntsim, khoom noj muaj roj, dej cawv, chocolate, thiab dej qab zib kom zoo xws li kas fes thiab dej qab zib.

Yog tias roj buildup yog qhov teeb meem, tom qab ntawd koj yuav tsum zam cov zaub mov uas tuaj yeem ua rau tus mob no hnyav dua. Cov zaub mov zoo li taum pauv, zaub qhwv, zaub paj dawb thiab zaub cob pob yuav tsum pov tseg txhua yam

Koj kuj yuav tsum ceev faj kom tsis txhob hla koj cov pluas noj thiab muaj pluas raws ncua sijhawm me me. Qhov no yuav pab tswj kev ua haujlwm ntawm lub plab hnyuv.

Ntxiv mus, koj kuj yuav tsum tau saib xyuas koj txoj kev noj haus ntawm cov khoom noj siv mis. Yog tias qhov laj thawj no yog vim li cas rau koj txoj hnyuv, tom qab ntawd koj yuav tsum khaws lub tab ntawm qhov no.

Hauv tsab xov xwm no, peb tau sau tseg qee yam tshuaj zoo tshaj plaws rau kev plob tsis taus plab. Yog li, txuas ntxiv nyeem ntawv txhawm rau nrhiav cov kev kho mob hauv tsev zoo tshaj plaws kom soothe tus mob ntawm IBS.

1. Cov Noob flax:

Ib diav ntawm flax noob pab txog ze li peb grams ntawm lub plab-puv fiber rau cia li 55 calories. Lawv kuj tseem yog cov nplua nuj ntawm omega-3 rog thiab ntxiv rau koj li kev hnav khaub ncaws nyias yuav pab kho tus mob ntawm IBS.

2. Almonds:

Ib ooj ntawm cov txiv ntoo no muaj 3.5 gram ntawm cov roj. Almonds kuj yog qhov zoo ntawm cov hlau nplaum thiab hlau. Li no sib xyaw cov khoom noj no rau hauv koj cov khoom noj yuav yog qhov zoo tshaj plaws uas koj yuav ua rau koj lub cev. Qhov no yog ib qho kev hais daws zoo tshaj plaws rau IBS.

3. Cov Figs Tshiab:

Figs yog cov khoom siv zoo ntawm fiber ntau thiab ntxiv rau koj cov khoom noj yuav pab koj zoo txaus ntawm IBS-sib tua fiber. Qhov no tuaj yeem yog koj tus mus noj khoom txom ncauj uas tseem tuaj yeem ua rau koj lub hniav zoo nkauj.

4. Quav:

Oats kuj yog qhov zoo ntawm lub plab-phooj ywg fiber. Ib khob ntawm oats muab 16 grams ntawm fiber ntau tuaj yeem pub cov kab mob plab noj qab nyob zoo. Oats tseem muaj cov tshuaj tiv thaiv kev tiv thaiv hu ua avenanthramide, uas thaum koom nrog beta-glucan tuaj yeem pab tua kab mob plawv thiab ntshav qab zib ib yam nkaus. Nov yog ib qho tshuaj zoo tshaj plaws rau kev plob tsis so tswj plab.

5. Blackberries:

Cov no yog cov nplua nuj nyob hauv kev tiv thaiv kab mob thiab ib lub khob ntim nrog 7,6 grams fiber. Qhov no yuav pab koj lub plab tsim butyrate, ib qho kev rog uas tuaj yeem txo qhov mob hauv lub cev thiab tseem yuav zam kev tsam plab.

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6. Cov kab xiav:

Cov no yog nyob rau hauv lawv cov fiber ntau cov ntsiab lus thiab pab kom zam tag nrho cov teeb meem kev zom zaub mov. Ib lub khob muab 4 gram ntawm cov tshuaj fiber thiab yog li cov txiaj ntsig no pab tiv thaiv txhua qhov tsos mob ntawm lub plab hnyuv chim siab.

7. Txiv maj phaub hlais:

Plaub diav ntawm qhov no tuaj yeem muab koj 2.6 grams fiber ntau. Nws tseem tau sau nrog cov nruab nrab kom muaj roj ntau cov roj hu ua lauric acid uas soothes ua rau mob thiab tua cov kab mob phem.

8. Cov noob paj noob hlis:

Ib khob plaub ntawm cov noob paj noob hlis muaj 200 calories thiab 3 grams fiber. Nws tseem yuav muaj cov magnesium uas pab txhawb lipysis, tus txheej txheem uas lub cev tso cov rog tawm ntawm nws cov khw muag khoom.

9. Tsawb:

Ib qho txiv tsawb hauv nruab nrab muaj 105 calories thiab 3 gram roj. Nws yog qhov zoo ntawm prebiotic fiber ntau uas pub cov kab mob zoo hauv lub plab thiab tseem txhim kho kev zom zaub mov. Nov yog ib qho tshuaj zoo kho mob hauv tsev rau IBS.

10. Cocoa Hmoov:

Cov ntawv tsis tau sau ntawm cocoa hmoov yog ib txoj hauv kev zoo rau kev tawm tsam IBS. Sib tov ob diav ntawm cocoa hmoov nrog dej kub thiab qhov no muab 4 grams fiber ntau. Mus rau cocoa hmoov uas tsis tau ua tiav alkalization, uas yog txheej txheem uas ua rau cov txiaj ntsig zoo rau kev noj qab haus huv ntawm cocoa taum.

11. Avocado:

Avocado muaj monounsaturated rog cov ntsiab lus uas ua rau nws ua kev sib tw kev noj haus. Nws muaj 4.6 grams fiber ntau thiab yog ib qho kev xaiv zoo rau cov uas raug mob los ntawm IBS. Nws suav hais tias yog ib qho kev kho mob zoo tshaj plaws rau IBS.

12. Yogurt Greek:

Qhov no paub ua qhov zoo rau koj txoj kev noj qab haus huv. Nws muaj cov kab lis kev cai nyob nrog uas ua zoo rau koj lub plab thiab tseem pab kom tshem cov tsos mob ntawm IBS ntawm ntug dej hiav txwv. Qhov no kuj muaj tseeb nyob rau hauv qhov kev tshawb nrhiav 'Kev Mob Siab Thiab Zam Txhaum Cov Lactose Los Ntawm Mis Thiab Kua Mis Los Yog Hauv Lub Cev Qes Qis Hauv Neeg lub Cev'.

13. Peas Ntsuab:

Cov taum ntsuab ua cov lactic acid uas tiv thaiv kab mob mucosal, uas yog lub cev tawv nqaij thib ob uas khiav los ntawm cov hnyuv. Nws tseem yog thawj-kab kev tiv thaiv tawm tsam cov kab tsis zoo thiab co toxins thiab yog li ntsuab taum yog ib qho kev kho mob ntuj tsim los kho cov tsos mob ntawm IBS.

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