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10 tips for IBS eating habits
Reviewed by Ro Huntriss, Registered Dietitian
An IBS diagnosis can be frustrating to receive and it can be difficult to know where to start with its management. This article outlines some eating habit tips for you to try to help you manage IBS and improve any associated symptoms.
- Eat regular smaller meals and don't skip meals
Some people may fear eating if they have IBS, however having a regular meal pattern has been associated with reduced odds of IBS and reduced severity of symptoms (1).
Some people find that large meals trigger their symptoms, so if you’re used to having large meals try opting for smaller meals, more regularly. This can help to minimise feelings of bloating and pain following a meal and makes it easier for your body to digest the food within that meal.
- Limit fruit to three pieces per day
Fruit can be a tricky one to navigate with IBS. However, as an easy rule to start with, the British Dietetic Association recommends limiting fruit to three portions per day (3).
Whilst being an important part of a healthy diet, fruit contains a natural sugar called fructose which can be hard to digest for people who have IBS (4).
Some fruits are higher in fructose, such as apples, pears andwatermelons, whereas others contain lower amounts, such as citrus fruits, grapes and berries. Opt for these lower-fructose fruits where possible.
Limit fruit to three pieces per day
Limit fruit to three pieces per day
Fruit can be a tricky one to navigate with IBS. However, as an easy rule to start with, the British Dietetic Association recommends limiting fruit to three portions per day (3). Whilst being an important part of a healthy diet, fruit contains a natural sugar called fructose which can be hard to digest for people who have IBS (4).
Some fruits are higher in fructose, such as apples, pears and watermelons, whereas others contain lower amounts, such as citrus fruits, grapes and berries. Opt for these lower-fructose fruits where possible.
- Stay hydrated with water
Staying hydrated is important whatever type of IBS you suffer from. It can help to relieve constipation with IBS-C (5). Both caffeine and fizzy drinks can be triggers for IBS symptoms so sticking to water is the best option (6). .
- Cut down on fatty foods
Some people report that foods high in fat, such as fried foods, pizza and cream are a trigger for IBS symptoms (7).
Consider taking a probiotic
Consider taking a probiotic
It isn't yet clear which probiotic strains are most beneficial for IBS, so it may be that you need to try a few different types before you find one that helps you. Take the recommended dose for 4 weeks while monitoring its effects, and if there’s no change, then stop the probiotic (8).
If the first one you try doesn’t make any difference, don't be disheartened. It could be that a probiotic containing a different bacterial strain is the one for you, although it is important to note they may not work for everyone.
- Consider the amount of fibre you consume
Fibre is an important part of a healthy diet however depending on the type of IBS you differ from, you might find that changing the amount you consume can help.
For example, if you suffer from constipation, slowly increasing the amount of fibre you eat can be beneficial – good options include whole grains, fruit, vegetables, nuts, and seeds (3).
- Limit gas-producing foods
Some foods can increase gas production leading to bloating and wind. Limiting foods such as beans, pulses, sprouts and cauliflower can be helpful for some, whereas onion and garlic can be common triggers for others (9).
Remember, IBS is different for everyone, so feel free to challenge foods to understand their effect on your symptoms.
Eat more slowly
Eat more slowly
Many of us have busy lives meaning we can mean we rush mealtimes due to other priorities. However, chewing your food properly helps your stomach and digestive system prepare for the incoming foods and helps to digest it more easily.
Take your time with your meals – try to relax, eat away from your desk if at work, eat at a table away from screens and other distractions, and focus on what you are doing – eating!
- 10. Make one change at a time so you can find out what is working
There are lots of things that you can do to help manage your symptoms and you may be excited to give them all a go.
Taking your time to consider the effects of individual changes can help you work out what change is having the best effect.
If you change everything at once it could feel overwhelming and you may end up confused about what is working and what is not.
If you’re still experiencing troublesome symptoms after making these changes to your eating habits, then further and more tailored dietary changes could be the next best route for you.
The low FODMAP diet is an effective diet used to control IBS symptoms, but it’s complex. It’s best attempted under the supervision of a Registered Dietitian to ensure it’s carried out correctly.
Summary
Making simple changes to your eating habits can make a big difference to IBS symptoms. Start off with the advice here to get you started on your IBS journey. If you’re still experiencing symptoms, consider trying a low FODMAP diet with dietician support.
Try this
If you’d like to understand the effects of different foods and drinks on your symptoms, consider a food and symptom diary as they can be very enlightening.
1) Bavani, N.G., Hajhashemy, Z., Keshteli, A.H., Esmaillzadeh, A. and Adibi, P. (2022). The relationship between meal regularity with Irritable Bowel Syndrome (IBS) in adults. [online] nature.com. Available at: https://www.nature.com/articles/s41430-022-01108-3.
2) Reding, K.W., Cain, K.C., Jarrett, M.E., Eugenio, M.D. and Heitkemper, M.M. (2013). Relationship between Patterns of Alcohol Consumption and Gastrointestinal Symptoms among Patients with Irritable Bowel Syndrome. The American journal of gastroenterology, [online] 108(2), pp.270–276. doi:10.1038/ajg.2012.414. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3697482/
3) BDA (2019). Irritable Bowel Syndrome Food Fact Sheet. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/irritable-bowel-syndrome-diet.html.
4) www.theibsnetwork.org. (n.d.). Fructose Intolerance | The IBS Network. [online] Available at: https://www.theibsnetwork.org/diet/fructose-intolerance/.
5) Salari-Moghaddam, A., Hassanzadeh Keshteli, A., Esmaillzadeh, A. and Adibi, P. (2020). Water consumption and prevalence of irritable bowel syndrome among adults. PLoS ONE, [online] 15(1). doi:10.1371/journal.pone.0228205. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6980581/#:~:text=Water%20intake%20might%20be%20associated,to%20prevent%20diarrhea-induced%20dehydration
6) NHS Choices (2019). Diet, lifestyle and medicines - Irritable bowel syndrome (IBS). [online] NHS. Available at: https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/diet-lifestyle-and-medicines/
7) Böhn, L., Störsrud, S., Törnblom, H., Bengtsson, U. and Simrén, M. (2013). Self-Reported Food-Related Gastrointestinal Symptoms in IBS Are Common and Associated With More Severe Symptoms and Reduced Quality of Life. The American Journal of Gastroenterology, [online] 108(5), pp.634–641. doi:10.1038/ajg.2013.105. Available at: https://pubmed.ncbi.nlm.nih.gov/23644955/
8) www.nice.org.uk. (2008). Introduction | Irritable bowel syndrome in adults: diagnosis and management | Guidance | NICE. [online] Available at: https://www.nice.org.uk/guidance/cg61/chapter/introduction.
9) nhs.uk. (2017). Farting (flatulence). [online] Available at: https://www.nhs.uk/conditions/flatulence/.
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