The IBS diet looks a little different for everyone.
Don’t stress though.
What Is Irritable Bowel Syndrome?
IBS itself can be difficult to understand.
Since IBS is a digestive disorder, food plays a big role in managing symptoms.
“The first thing to try is a low-FODMAP diet,” says Rezaie.
These foods are resistant to digestion and feed your gut bacteria.
“You really should only follow a low-FODMAP diet under the guidance of a dietitian,” she says.
“I don’t like people to be overly restrictive,” says Bonci.
“It leads to fear of food.
When people restrict and still have symptoms, they often think, ‘Oh, I should restrict more!’
That’s really not the answer.”
While stress doesn’t cause IBS, it can certainly exacerbate it.
Food restriction and fear of certain foods are big stressors and can actually make IBS symptoms worse.
Excess gas and bloating are common symptoms of IBS.
Common sugar alcohols are sorbitol, xylitol, maltitol and mannitol.
Check ingredient labels and steer clear of anything that contains these sugar alcohols.
Peppermint and chamomile tea may help ease IBS symptoms.
“Chamomile tea can help because it’s a natural antispasmodic,” explains Bonci.
In other words, it helps relax your gut.
“Peppermint, peppermint tea and peppermint oil can also help for the same reason.”
Low-Carb Diets and IBS
That said, it’s possible to see similar improvements without cutting carbs.
Bonci recommends that her patients with IBS follow the same guidelines for balancing meals as healthy individuals.
“One-third of your plate should be protein, and keep at least one-third for fruits and vegetables.
And, no more than one-third should be starchy carbs,” she states.
First, she suggests tracking your fiber intake for a week to see how much you currently eat.
And, Bonci says, don’t eat too much fiber.
Going far above the recommended daily intake can make IBS symptoms worse.
Think About How You Eat
How you eat might be as important as what you eat.
“Spacing your meals is important,” says Rezaie.
“Eat three meals per day, and give your digestive system a rest in between.”
He also recommends not eating for at least eight hours overnight.
It can also help you to be as relaxed as possible when you eat.
“You don’t want to eat on the run or eat quickly,” says Bonci.
“You want to be able to sit down and eat mindfully.”
If you’re frazzled or anxious while you eat, this can affect digestion.
“In those cases, you oughta target it with medication.”
There are several medications available to treat IBS, Rezaie explains.
The jot down of medication a patient needs depends on their unique set of symptoms.
Another important part of managing IBS is trying to manage the anxiety you have about it.
“Any chronic disease will cause anxiety, and that anxiety with accentuate the problem,” says Rezaie.
It’s important to accept that you have IBS and work with an expert on a treatment plan.
The Bottom Line
Symptoms of IBS can be stressful and anxiety-inducing.
Academy of Nutrition and Dietetics.Easy ways to boost fiber in your daily diet.
