Eating for Relief: A Guide to IBS-Friendly Foods

• March 26 2023
• 12 min reading time

Irritable bowel syndrome, or IBS, is a common digestive disorder that affects millions of people around the world. It's estimated that up to 1 in 5 people in New Zealand experience symptoms of IBS at some point in their lives. IBS is a functional gastrointestinal disorder, which means that there are no physical abnormalities in the gut, but the way it functions is impaired. The condition can cause a range of symptoms, including abdominal pain, bloating, diarrhoea, and constipation, which can significantly impact a person's quality of life. The exact cause of IBS is not fully understood, but it's believed to be a combination of factors, including:

• Abnormalities in the way the muscles of the digestive system contract and relax
• Increased sensitivity to gas and stool in the digestive tract
• Changes in the gut microbiome
• Food intolerances and sensitivities
• Stress and anxiety

Symptoms of IBS can vary widely from person to person and can range from mild to severe. Some common symptoms include:

• Abdominal pain or cramping, which is often relieved by passing wind or stool
• Bloating and distension of the abdomen
• Diarrhoea, constipation, or alternating bouts of both
• A feeling of incomplete bowel evacuation
• Excessive gas or flatulence
• Nausea or vomiting
• Other symptoms, such as headaches, fatigue, and urinary frequency.

Diagnosis of IBS is usually based on a person's symptoms and medical history. Tests may be done to rule out other conditions, such as coeliac disease, inflammatory bowel disease, or colon cancer. Although there is currently no cure for IBS, there are many treatments and lifestyle changes that can help manage symptoms. These include:

• Changes to diet, such as following a low-FODMAP diet
• Stress management techniques, such as meditation or mindfulness
• Regular exercise
• Medications, such as antispasmodics, laxatives, or antidepressants

If you think you may have IBS, it's important to speak to your GP or a gastroenterologist, who can help to diagnose the condition and recommend appropriate treatment. With the right care and management, it's possible to live well with IBS and minimise the impact of symptoms on your daily life.

The Role of Diet in Managing IBS Symptoms: Why Food Matters

If you have IBS, you may experience a range of symptoms, including abdominal pain, bloating, diarrhoea, and constipation. While there is no cure for IBS, there are many treatments and lifestyle changes that can help manage symptoms. One of the most important of these is diet. Food can play a significant role in the development and management of IBS symptoms. Certain foods can trigger symptoms in some people, while others may find relief from their symptoms by making changes to their diet. Here's what you need to know about the role of diet in managing IBS symptoms.

FODMAPs and IBS

One of the most well-known dietary approaches to managing IBS symptoms is the low-FODMAP diet. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a group of carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation by gut bacteria and the production of gas. This can cause symptoms such as bloating, abdominal pain, and diarrhoea in people with IBS. The low-FODMAP diet involves eliminating high-FODMAP foods from your diet for a period of time, then gradually reintroducing them to identify which ones trigger symptoms. High-FODMAP foods include:

• Wheat and other grains containing gluten
• Certain fruits, such as apples, pears, and stone fruits
• Certain vegetables, such as onion, garlic, and asparagus
• Dairy products containing lactose
• Legumes, such as beans and lentils

By avoiding high-FODMAP foods and identifying which ones trigger symptoms, many people with IBS can reduce or eliminate their symptoms and improve their quality of life.

Other Dietary Approaches

While the low-FODMAP diet is one of the most well-known approaches to managing IBS symptoms, it's not the only one. Other dietary approaches that may be helpful for some people include:

• Eating smaller, more frequent meals
• Drinking plenty of water and avoiding caffeine and alcohol
• Avoiding foods that are high in fat, which can slow down digestion and exacerbate symptoms
• Eating foods that are high in soluble fibre, such as oats, barley, and psyllium husk, which can help to regulate bowel movements
• Experimenting with probiotics, which are beneficial bacteria that can help to rebalance the gut microbiome

It's important to remember that not everyone with IBS will respond to the same dietary approaches. What works for one person may not work for another. It's also important to work with a healthcare professional or a registered dietitian who can help you to identify which dietary changes may be most beneficial for you. By making changes to your diet, you may be able to reduce or eliminate your symptoms and improve your quality of life. The low-FODMAP diet is one approach that may be helpful for some people, but it's not the only one.

Foods to Enjoy: A Comprehensive List of IBS-Friendly Foods

If you have irritable bowel syndrome (IBS), you know how important it is to make dietary changes to manage your symptoms. Choosing the right foods can help alleviate symptoms such as abdominal pain, bloating, diarrhoea, and constipation. Here's a comprehensive list of IBS-friendly foods that you can enjoy without worrying about triggering symptoms.

Low-FODMAP Foods

The low-FODMAP diet is a popular dietary approach for managing IBS symptoms. The diet involves avoiding foods that are high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can be poorly absorbed in the small intestine, leading to fermentation by gut bacteria and the production of gas. Here are some low-FODMAP foods that you can enjoy:

• Gluten-free grains, such as rice, quinoa, and corn
• Low-FODMAP fruits, such as bananas, blueberries, and grapes
• Low-FODMAP vegetables, such as carrots, cucumber, and spinach
• Dairy products that are low in lactose, such as hard cheeses and lactose-free milk
• Protein sources such as chicken, fish, and tofu

Soluble Fibre Foods

Soluble fibre is a type of fibre that dissolves in water and forms a gel-like substance in the gut. This substance can help to regulate bowel movements and alleviate constipation, which is a common symptom of IBS. Here are some soluble fibre foods that you can enjoy:

• Oats and oat bran
• Barley
• Psyllium husk
• Chia seeds
• Flaxseeds

Low-Fat Foods

Foods that are high in fat can slow down digestion and exacerbate symptoms such as bloating and abdominal pain. Choosing low-fat foods can help to alleviate these symptoms. Here are some low-fat foods that you can enjoy:

• Lean protein sources, such as chicken, fish, and tofu
• Low-fat dairy products, such as skimmed milk and yoghurt
• Fruits and vegetables
• Whole grains, such as brown rice and whole-wheat bread

Probiotic Foods

Probiotics are beneficial bacteria that can help to rebalance the gut microbiome, which is important for managing IBS symptoms. Here are some probiotic foods that you can enjoy:

• Yoghurt and other fermented dairy products, such as kefir and buttermilk
• Fermented vegetables, such as kimchi and sauerkraut
• Fermented soy products, such as miso and tempeh

There are many IBS-friendly foods that you can enjoy without worrying about triggering symptoms. Low-FODMAP foods, soluble fibre foods, low-fat foods, and probiotic foods are all excellent options for managing IBS symptoms.

Foods to Avoid: Triggers to Steer Clear of for IBS Sufferers

If you have irritable bowel syndrome (IBS), you know how important it is to avoid certain foods that can trigger symptoms such as abdominal pain, bloating, diarrhoea, and constipation. Here's a list of common triggers that you should steer clear of if you have IBS.

High-FODMAP Foods

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a group of carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation by gut bacteria and the production of gas. This can cause symptoms such as bloating, abdominal pain, and diarrhoea in people with IBS. Here are some high-FODMAP foods that you should avoid:

• Wheat and other grains containing gluten
• Certain fruits, such as apples, pears, and stone fruits
• Certain vegetables, such as onion, garlic, and asparagus
• Dairy products containing lactose
• Legumes, such as beans and lentils

Fatty Foods

Foods that are high in fat can slow down digestion and exacerbate symptoms such as bloating and abdominal pain. Here are some fatty foods that you should avoid:

• Fried foods
• Fatty cuts of meat, such as ribs and sausages
• Full-fat dairy products, such as whole milk and cream
• Oily fish, such as salmon and mackerel

Spicy Foods

Spicy foods can irritate the gut and trigger symptoms such as abdominal pain and diarrhoea. Here are some spicy foods that you should avoid:

• Hot peppers
• Spicy sauces, such as hot sauce and salsa
• Spicy snacks, such as chilli-flavoured crisps

Caffeine and Alcohol

Caffeine and alcohol can irritate the gut and trigger symptoms such as diarrhoea and abdominal pain. Here are some caffeinated and alcoholic drinks that you should avoid:

• Coffee and tea
• Energy drinks
• Carbonated drinks
• Beer, wine, and spirits

Avoiding certain foods is an important part of managing IBS symptoms. High-FODMAP foods, fatty foods, spicy foods, and caffeine and alcohol should be avoided if you have IBS.

Supplements and IBS: Which Ones are Worth Trying?

If you have irritable bowel syndrome (IBS), you may be considering taking supplements to help manage your symptoms. While there is limited research on the effectiveness of supplements for IBS, some may be worth trying. Here are some supplements that may be helpful for managing IBS symptoms.

• Probiotics: Probiotics are beneficial bacteria that can help to rebalance the gut microbiome, which is important for managing IBS symptoms. Some studies have shown that probiotics can help to reduce bloating, gas, and abdominal pain in people with IBS. Look for probiotic supplements that contain strains such as Bifidobacterium and Lactobacillus.
• Peppermint Oil: Peppermint oil is a natural antispasmodic that can help to reduce muscle spasms in the gut, which can cause symptoms such as abdominal pain and diarrhoea in people with IBS. Some studies have shown that peppermint oil can be effective in reducing IBS symptoms. Look for enteric-coated peppermint oil capsules, which can help to deliver the oil to the colon without causing heartburn or indigestion.
• Psyllium Husk: Psyllium husk is a type of soluble fibre that can help to regulate bowel movements and alleviate constipation, which is a common symptom of IBS. Some studies have shown that psyllium husk can be effective in reducing constipation in people with IBS. Look for psyllium husk supplements that are free from additives and artificial ingredients.
• Magnesium: Magnesium is a mineral that can help to relax the muscles in the gut, which can reduce symptoms such as bloating, gas, and abdominal pain in people with IBS. Some studies have shown that magnesium can be effective in reducing IBS symptoms. Look for magnesium supplements that are easily absorbed, such as magnesium citrate or magnesium glycinate.
• Vitamin D: Vitamin D is a vitamin that is important for overall health, but it may also be helpful for managing IBS symptoms. Some studies have shown that low levels of vitamin D may be associated with an increased risk of IBS.

It's important to note that supplements should not be used as a replacement for conventional medical treatments for IBS. Always speak to a healthcare professional before starting any new supplement, as some supplements can interact with medications or have side effects.

Other Lifestyle Changes for IBS: Stress Management, Exercise, and More

If you have irritable bowel syndrome (IBS), making lifestyle changes can help you to manage your symptoms and improve your quality of life. Here are some other lifestyle changes that you can make to help manage IBS.

• Stress Management: Stress can be a trigger for IBS symptoms, so it's important to manage stress levels. Try relaxation techniques such as deep breathing, meditation, or yoga. Regular exercise can also help to reduce stress levels.
• Exercise: Regular exercise can help to regulate bowel movements and reduce constipation, which is a common symptom of IBS. Aim for at least 30 minutes of moderate exercise, such as walking or cycling, most days of the week.
• Hydration: Dehydration can exacerbate IBS symptoms, so it's important to stay hydrated. Aim for at least 8 glasses of water per day. Herbal teas, such as peppermint tea or ginger tea, can also be soothing for the gut.
• Sleep: Getting enough sleep is important for overall health, but it can also be helpful for managing IBS symptoms. Aim for 7-8 hours of sleep per night. Establish a bedtime routine, such as reading a book or taking a warm bath, to help you wind down before sleep.
• Smoking Cessation: Smoking can exacerbate IBS symptoms, so quitting smoking can be helpful for managing IBS. Speak to your healthcare professional for support and resources to help you quit.
• Meal Frequency: Eating small, frequent meals throughout the day can help to regulate digestion and prevent symptoms such as bloating and constipation. Aim for 3-4 small meals per day, rather than 1-2 large meals.
• Mindful Eating: Eating mindfully can help you to be more aware of your body's cues and reduce symptoms such as bloating and discomfort. Try to eat slowly, chew your food thoroughly, and avoid distractions such as TV or mobile phones.

Making lifestyle changes can be helpful for managing IBS symptoms. Stress management, regular exercise, hydration, adequate sleep, smoking cessation, small and frequent meals, and mindful eating are all strategies that can help you to manage your symptoms and improve your quality of life.

• Share on:
• WhatsApp
• Deel
• Tweet
• Pin it
• Messenger
• Email

---