IBS Diet Guide to Properly Manage Your Symptoms

Irritable bowel syndrome or IBS is a common digestive disorder that affects as many as 15% of American adults. Though millions of people suffer from this condition, the American College of Gastroenterology estimates only 5% to 7% have been diagnosed by a physician.

Digestive disorders like irritable bowel syndrome affect people in many different ways. The thing you need to remember about IBS is that it less a specific disease and more a group of digestive symptoms. Irritable bowel syndrome is typically triggered by certain foods, but stress plays a major role as well. If you suffer from IBS, it’s important to cultivate an understanding of your triggers (both dietary and lifestyle triggers) so you can learn how to manage them effectively.

Here we’ll cover everything you need to know to properly manage your IBS. We’ll cover common causes and triggers of irritable bowel syndrome and go in-depth about the different diets that may help you manage your symptoms.

What Causes Irritable Bowel Syndrome?

The exact cause of IBS is unknown, but researchers have identified several factors which seem to play a role. Here are some of those factors:

• Abnormal intestinal muscle contractions
• Nervous system abnormalities
• Severe digestive tract infections
• Chronic or extreme stress in early life
• Changes in gut microbiome

The digestive system, also known as the gastrointestinal tract, is made up of a series of hollow organs that connect the mouth to the anus. The organs included in this system are the mouth, esophagus, stomach, small intestine, large intestine, and anus. The liver, pancreas, and gallbladder are also included in the digestive system, but these are solid organs.

The walls of the small and large intestine are lined with layers of muscle that contract to move food through the GI tract. When these contractions are stronger than normal or last longer than normal it can cause IBS symptoms like gas, bloating, and diarrhea. Weak contractions, on the other hand, can slow the passage of food through the system, resulting in hard, dry stools.

Abnormalities in the nervous system can also be a factor in triggering IBS. When signals passing between the brain and the digestive system become impaired, the body may react in an abnormal way to changes that happen naturally throughout the digestive process. This can lead to abdominal pain or uncomfortable digestive symptoms like diarrhea or constipation.

Irritable bowel syndrome can also be a result of severe gastrointestinal infections caused by bacteria or virus – it could also be related to changes in the gut microbiome. A surplus of bacteria in the GI tract (known as bacterial overgrowth) can trigger IBS, as can changes in other microbes that are normally found within the intestines. Even chronic or severe stress can increase your risk of developing IBS.

Common IBS Triggers to Avoid

Some of the most common symptoms of irritable bowel syndrome include abdominal pain or discomfort, bloating, diarrhea, constipation, and abdominal distention. Every case of IBS is different, but most people find their symptoms are triggered by specific foods or by periods of elevated stress.

Here are some of the most common dietary triggers for IBS:

• Refined grains
• Wheat and gluten
• Caffeinated beverages
• Alcohol
• Carbonated drinks
• Processed food
• Beans and legumes
• Dairy products
• Fried and fatty foods
• Citrus fruits
• Cruciferous vegetables
• Garlic and onions
• Artificial sweeteners

If you want to get your IBS symptoms under control, you’re going to have to start paying closer attention to your diet. It’s wise to keep a food journal to track what you eat and how your body responds to those foods. Make note of any digestive symptoms you experience on a daily basis so you can go back and draw connections between specific foods and IBS symptoms.

Many patients with IBS find that specific foods are linked to specific symptoms. For example, refined grains and processed foods trigger IBS-related constipation in many patients while high-fiber and fatty foods are more likely to trigger diarrhea.

In addition to tracking your diet in conjunction with IBS symptoms, it’s also a good idea to keep an eye on your stress levels. Stress from work, family life, financial obligations, and other factors can worsen IBS symptoms – stress can also increase the likelihood that you might slip into unhealthy dietary habits which can further exacerbate your symptoms.

IBS Diet Overview: What Are the Options?

There is no overarching treatment available for irritable bowel syndrome – treatment generally focuses on symptom relief. For the most part, that involves making changes to your diet and lifestyle to avoid IBS triggers. Taking additional steps to stay hydrated, engage in regular exercise, and get plenty of sleep may also help you manage your IBS symptoms.

The most important thing you can do to reduce and relieve symptoms of IBS is to make changes to your diet. Again, every case of IBS is different, so the changes that work for you may not necessarily work for someone else. If you haven’t been able to identify specific food triggers for your IBS, you may want to try following a specific diet to see how your body responds.

Here’s an overview of six popular diets that may help you manage your IBS:

1. Low FODMAP Diet

Perhaps one of the most popular diets for IBS sufferers, the low FODMAP diet eliminates foods that are notoriously difficult to digest. “FODMAP” stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Here are some of the foods you’ll need to avoid:

• Beans and legumes
• High-fructose corn syrup
• Certain fruits (stone fruit, watermelon, pears, apples, etc.)
• Sugar and artificial sweeteners
• Wheat and gluten
• Cashews and pistachios
• Dairy products
• Cruciferous vegetables

This is a very basic list and it’s worth noting that while the low FODMAP diet eliminates some foods in major categories like dairy and vegetables, it doesn’t eliminate all of them. Do your research to learn about the low FODMAP diet so you can maintain nutritional balance. Always work with a registered dietitian when implementing a low FODMAP diet.

2. Gluten Free Diet

Gluten is a type of protein found in certain grains including wheat, barley, and rye. People with celiac disease have an autoimmune reaction to this protein which damages the villi lining the small intestine. Even if you don’t have celiac disease, however, you could still have a sensitivity or intolerance which may cause IBS symptoms. Switching to a gluten free diet could help.

Here are some of the foods you’ll need to avoid:

• Wheat
• Barley
• Rye
• Cereal
• Cookies
• Cakes
• Crackers
• Pasta
• Pizza
• Fried foods
• Breaded foods
• Soy sauce

Though it may seem like the gluten free diet is more restrictive than the low FODMAP diet, you actually still have access to all proteins, fruits, and vegetables as well as nuts, seeds, and fats. You’ll also be glad to know there are plenty of gluten free foods out there to help you transition.

3. Low Fat Diet

Excess consumption of high-fat foods has been linked to a variety of chronic health problems including obesity – it can also trigger symptoms of IBS. High-fat foods tend to be low in fiber which may lead to issues with constipation or diarrhea in people with IBS.

Here are some of the foods to focus on:

• Lean protein
• Fresh vegetables
• Fresh fruits
• Whole grains
• Low-fat dairy products

Balance is important no matter what diet you choose, so be sure not to eliminate fat from your diet entirely. When you do consume fat, choose healthy sources like monounsaturated fats and omega-3 fatty acids. Think fresh fish, olive oil, and avocado.

6. Elimination Diet

If you already know which foods tend to trigger your IBS symptoms, the simplest solution is to avoid them. An elimination diet involves avoiding certain foods for a length of time to see whether your IBS symptoms resolve. Work with a registered dietitian to completely eliminate those foods for about 12 weeks to really tell. Keep a food journal during this time and make note of any IBS symptoms you do (or don’t) experience.

Tips for Sticking to an IBS Diet

You may need to stick to the diet for 6 to 8 weeks to truly tell whether it’s working, so be patient!

Here are some additional tips to help you as you try one of the IBS diets listed above:

• Talk to your doctor before making significant changes to your diet. The last thing you want to do is develop a nutritional deficiency that could negatively impact other aspects of your health.
• Work with a registered dietitian. Registered dietitians are the practitioners trained on how to implement a low FODMAP diet and need to be included in the plan of care. They will help find the most appropriate diet for each individual.
• Avoid processed foods as much as possible. When you switch to a new diet, you’ll find there are plenty of options for diet-specific convenience foods, but we’d caution against relying too heavily on these. Any healthy diet should be built on a foundation of fresh foods like protein and fresh fruits and veggies.
• Keep a food journal and track everything you eat on a daily basis. You don’t have to go so far as to document serving sizes or calories – the goal is to identify trends linking specific foods to IBS symptoms.
• Make an effort to include variety in your diet. When switching to a new diet, it’s easy to focus on the foods you’re giving up but that will only make it harder to stick to. Do yourself a favor and find a food list for the diet you’ve chosen and stock your fridge and pantry with healthy food options.
• Take the opportunity to try new cuisines and recipes. Following a specific diet can be a challenge but try to think of it as an opportunity to experience new things. Gather a collection of recipes and challenge yourself to branch out and try new foods that fit within the diet.

Managing IBS can be a challenge, but with dedication and a little creativity it is more than possible. Take the time to identify some of your IBS triggers to help you choose an appropriate IBS-friendly diet. From there, do some research to familiarize yourself with the diet and stock up on healthy foods and recipes that won’t trigger your IBS. Good luck on your IBS diet journey!