Q. What can I eat to control my irritable bowel syndrome?

A. Imagine dealing with stomach cramps, bloating, gas, diarrhea and constipation on a regular, even daily, basis. That is what many sufferers of irritable bowel syndrome live with. IBS is a disorder in which the bowel (large intestine) and the nerves in the stomach are extra sensitive. Many with this condition suffer in silence, too embarrassed to discuss it with anyone.

Fear of eating is often an issue for IBS sufferers. Different foods cause symptoms in different people, so there isn't a standard diet for all people with this condition. Even so, there are some foods that seem to be universal triggers for most IBS suffers. They include: red meats, pork, fatty or fried foods, milk products, alcohol, sodas, coffee (decaf and regular). Fructose found in honey and high-fructose corn syrup causes symptoms in some people.

Increasing a type of fiber called soluble fiber is helpful in both preventing and relieving symptoms. Soluble fiber is found in oatmeal, barley, carrots, sweet potatoes, soybeans, bananas, applesauce, peas, strawberries, blueberries, mangoes and papayas. It also is found in Metamucil. This is a different type of fiber found in whole wheat, bran and many raw vegetables, which may aggravate symptoms.

Soluble fiber prevents diarrhea and constipation by forming a gel in the intestines. This controls the speed that food flows through the intestines and normalizes contractions of the colon. Normalizing these contractions also prevents spasms in the stomach that are responsible for abdominal pain. Eating a source of soluble fiber at the beginning of each meal improves digestion.

It also helps to eat small portions at each meal, but eat more frequently, up to six times daily. Smaller meals will produce less stimulation of your stomach and intestines, making them less sensitive.

Drink hot peppermint tea several times daily. This soothes the stomach and relieves spasms.

When you can't eat anything, these foods go down easily: