You can manage some symptoms of irritable bowel syndrome by adjusting your diet. Avoiding certain carbohydrates, paying attention to your fiber intake, and opting for low fat foods are all strategies that may help.
Irritable bowel syndrome (IBS) is an intestinal disorder characterized by dramatic changes in bowel movements. You may experience diarrhea, constipation, or a combination of the two.
In some people, severe cramps, abdominal pain, and other symptoms may get in the way of everyday life.
Medical intervention is important in the treatment of IBS, but certain diets may also help.
In fact,
Explore the most common diets available to help ease IBS symptoms.
FODMAPs are carbohydrates that are difficult for the intestines to digest. These carbs pull more water into the bowel and increase gas, leading to bloating, pain, and diarrhea after eating these foods.
The acronym stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.”
Temporarily restricting or limiting your intake of high FODMAP foods for 2 to 6 weeks may improve your IBS symptoms. Then, you gradually reintroduce foods to discover which ones cause issues.
A low FODMAP diet is a type of elimination diet. A
It’s important to note that not all carbohydrates are FODMAPs. For the best outcome, you have to remove the right kinds of foods.
Foods to avoid include:
- lactose (milk, ice cream, cheese, yogurt), only if you can’t tolerate lactose
- certain fruits (peaches, watermelon, pears, mangoes, apples, plums, nectarines)
- legumes (chickpeas, kidney beans, lentils)
- high fructose corn syrup
- sweeteners
- wheat-based bread, cereals, and pasta
- certain vegetables (artichokes, asparagus, broccoli, onions, brussels sprouts)
Keep in mind that while this diet eliminates some fruits, vegetables, and dairy, it doesn’t remove all foods from these categories.
Low FODMAP foods you can eat on this diet include:
- lactose-free milk or other alternatives, like rice or almond milk
- fruits like oranges, blueberries, strawberries, and grapes
- eggs
- meat
- rice or quinoa
- vegetables like carrots, eggplant, green beans, pumpkin, and zucchini
To avoid overly restrictive meals, speak with a dietitian before beginning this diet.
An elimination diet focuses on avoiding certain foods for an extended period of time to see whether your IBS symptoms improve.
It may restrict a broad class of foods, as in the low FODMAP diet, or individual foods that commonly cause symptoms.
Several foods that may trigger IBS symptoms include:
- coffee
- milk and ice cream
- certain fruits and vegetables
- alcohol
- soda with artificial sweeteners or high fructose corn syrup
However, you can try forgoing any food that seems to cause symptoms.
Completely eliminate one food from your diet for 4 weeks at a time. Note any differences in your IBS symptoms, including when you reintroduce the food. Then, move on to the next food on your list.
Fiber adds bulk to your stool and makes it softer, which helps aid in movement.
The average adult, including those with IBS, should eat around 25 to 31 grams of fiber per day depending on their sex and age. According to the U.S. Department of Agriculture, though, people in the United States eat only 16 grams per day on average.
There are two types of fiber:
- Soluble fiber is generally found in fruit, beans, and oats, and is better for IBS.
- Insoluble fiber is typically found in vegetables and grains.
Many foods contain both types of fiber.
Beyond solubility,
Some studies indicate that psyllium fiber supplements, which are soluble fiber with a low fermentation rate, are particularly effective for IBS symptoms. More research is needed on fiber intake for IBS.
Fiber-rich foods are nutritious and help prevent constipation. However, if you experience bloating or gas from eating more fiber, try to increase your intake gradually by around 2 to 3 grams per day.
While fiber can help some people with IBS, increasing fiber intake can worsen symptoms if you frequently have gas and diarrhea.
Still, a
Rather than significantly reducing your fiber intake, which isn’t supported by research, focus on sources of soluble fiber found in produce items. These include:
- berries
- carrots
- oatmeal
- peas
Soluble fiber dissolves in water instead of adding extra bulk associated with insoluble fiber.
Common sources of insoluble fiber include:
- whole grains
- nuts
- tomatoes
- green beans
- broccoli
- zucchini
You’ll also likely reduce your fiber intake by following a low FODMAP diet because it can be challenging to find many high fiber, low FODMAP foods. A few examples include:
- kiwis
- carrots
- berries (blueberries, raspberries, strawberries)
Gluten is a protein found in grain products such as bread and pasta. The protein can damage the intestines in people who have gluten intolerance.
Some people with a sensitivity or intolerance to gluten also experience IBS. In such cases, a gluten-free diet may reduce symptoms.
A small 2016 study involving 41 people with IBS found that following a gluten-free diet for 6 weeks reduced their symptoms. Those who continued to follow the diet for 18 months continued to have decreased symptoms.
Eliminate barley, rye, and wheat from your diet to see whether gastrointestinal problems improve. Several foods containing these ingredients include:
- bread
- cereal
- crackers
- pasta
- some sauces
- malt vinegar
- beer
If you want to keep enjoying bread and pasta, there’s still hope. You can find gluten-free versions of your favorite products in health foods stores and many grocery stores.
Regularly eating high fat foods is a known contributor to a variety of health issues, such as obesity. However, it may also worsen symptoms in people with IBS.
Doctors commonly recommend a low fat diet for IBS, which may involve eating fewer than
While more research is needed on the diet’s effectiveness for people with IBS, embarking on a low fat diet is good for your heart and may improve uncomfortable bowel symptoms.
Instead of eating fried foods and animal fats, focus on:
- lean meats
- fruits
- vegetables
- grains
- low fat dairy products
The best foods to eat and avoid depend on the type of diet you follow for IBS, and the foods that you can tolerate. In general, they may include:
| Foods to eat | Foods to avoid | |
| Fruits | oranges, blueberries, strawberries, raspberries, grapes, kiwi | peaches, watermelon, pears, mangoes, apples, plums, nectarines |
| Vegetables | carrots, eggplant, pumpkin | artichokes, asparagus, broccoli, Brussels sprouts, onions |
| Legumes | peas | chickpeas, kidney beans, lentils |
| Sweeteners | agave, stevia | sorbitol, xylitol, high fructose corn syrup |
| Other foods | eggs, lean meat, oatmeal | wheat products, milk products, nuts, coffee, alcohol |
Examine your symptoms and talk with your doctor before starting a new diet. Stay in tune with how your body reacts to certain diets, as you may need to tweak the foods you eat.
According to the
It may take some trial and error to find what works for you, but you can get there.