The influence of diet is unique to each person. There is no generalized dietary advice that will work for everyone.
Our team at Healthy Connections can assess individual circumstances affecting IBS and make sure nutritional needs are being met through a balanced diet, and healthy eating habits. We also take a brief dietary history and help identify dietary and/or other factors that may impact symptoms. Keeping a food journal for 2–3 weeks of dietary intake, symptoms, and any associated factors (like daily obligations, stressors, poor sleep, medications) can help with this process.
Those with irritable bowel syndrome (IBS) may benefit from simple dietary modifications such as reducing the intake of the offending food. This may be a first step to try before launching into a restricted diet that may be unnecessary for you. Following an inappropriate diet (or staying on one for too long) can lead to reduced quality of life or even malnutrition.
Tips for an IBS-Friendly Diet
Trigger foods may not be the only things that set off symptoms of IBS. Mealtime habits may trigger symptoms as well. Eating stimulates the digestive tract, which can over-respond because of IBS.
- Try eating smaller meals, more often, spread throughout your day. Instead of 3 meals, try 4 or 5 regularly scheduled small meals.
- Practice meal spacing. Separate your meals and snacks by at least 3 hours and finish eating for the day approximately 2 hours before going to bed.
- Slow down; don’t rush through meals and chew each bite of food thoroughly before swallowing.
- Avoid meals that over-stimulate the gut, like large meals or high-fat foods. If you are constipated, make sure you have breakfast, as this is the meal that is most likely to stimulate the colon and give you a bowel movement.
FODMAPs
Poorly absorbable, highly gas-forming carbohydrates are associated with increased IBS symptoms in some people. These foods are collectively called FODMAPs. Learn more about FODMAPs here. Also check out our other FODMAP resources on the Gut Health page!
Symptom Management
If you think a certain food is a problem, try cutting it out of your diet for about 12 weeks. (If you suspect more than one, cut out one at a time so you know which one causes you problems.) If there’s no change, go back to eating it. Alternatively, you may choose to eliminate all common food triggers for 4-6 weeks and then slowly reintroduce those foods one-at-a-time to learn which one(s) are causing symptoms. Below are some common symptoms and the associated foods that may be the trigger:
Gas and Bloating:
IBS is often associated with bloating and the retention of gas. The following foods can be gas-producing for some people:
- Beans
- Cabbage
- Legumes (like peas, peanuts, soybeans)
- Cauliflower
- Broccoli
- Lentils
- Brussels sprouts
- Raisins
- Onions
- Bagels
If you find that fiber is gas-producing or seems to cause you to feel bloating or pain, it is usually insoluble fiber (mainly found in cereals or whole grains) that is the problem. Try eliminating these foods for a while to see whether symptoms subside.
Cramping and Diarrhea:
Certain foods are known to stimulate gut reactions in general. In those with irritable bowel syndrome (IBS) eating too much of these might bring about or worsen symptoms. Symptoms of abdominal cramps and diarrhea might be brought on by the following:
- Meals that are too large or high in fat
- Fried foods
- Coffee
- Caffeine
- Alcohol
Additionally, eating too much of some types of sugar, which are poorly absorbed by the bowel, can also cause cramping or diarrhea:
- Sorbitol – commonly used as a sweetener in many dietetic foods, candies, and gums
- Fructose – also used as a sweetener and found naturally in honey as well as some fruits
Taken in part from: https://aboutibs.org/