Irritable Bowel Syndrome (IBS) is a common digestive disorder that affects millions of people worldwide. It is characterized by symptoms such as abdominal pain, bloating, constipation, and diarrhea. While there is no cure for IBS, the symptoms can be managed through dietary changes. In this blog, we’ll explore the best nutrition strategies for managing IBS.
- Avoid Trigger Foods
The first step in managing IBS through diet is to identify and avoid trigger foods. Common triggers include fatty foods, caffeine, alcohol, and processed foods. You should also avoid foods that are high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), which are short-chain carbohydrates that are poorly absorbed by the gut. Foods high in FODMAPs include garlic, onions, beans, and some fruits and vegetables.
- Eat Small, Frequent Meals
Eating small, frequent meals can help regulate digestion and reduce symptoms of IBS. Eating larger meals can cause the digestive system to work harder, leading to increased symptoms. Aim to eat 5-6 small meals throughout the day, rather than three large meals.
- Include Fiber in Your Diet
Fiber is essential for digestive health and can help regulate bowel movements. Aim to include a variety of high-fiber foods in your diet, such as whole grains, fruits, and vegetables. Be careful, however, to introduce fiber into your diet gradually, as a sudden increase can worsen symptoms.
- Stay Hydrated
Drinking plenty of water is important for maintaining digestive health. Aim to drink at least 8 glasses of water a day, and avoid drinks that can dehydrate you
It’s important to remember that your IBS symptoms will vary from anyone else’s. This is why it is essential having an expert who closely follows you on a daily basis. Dr Monika provides daily food diary feedback and personalised advice in her multi-award winning Membership
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These are good tips. What do you think of more, smaller meals in general?
Thank you! I am a big supporter of smaller and more regular meals. They’re fantastic for keeping blood sugar levels in check and consequently prevent overeating and allow for optimal hormonal function (if the meals are balanced)
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