Easy IBS Diet Plan: What to Eat for a Happy Gut

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Diet plays a crucial role in managing Irritable Bowel Syndrome (IBS). Understanding which foods trigger your symptoms and making informed dietary choices can significantly improve your gut health.

This post will help you with a simple IBS diet plan. It will focus on low FODMAP foods, supplements, and lifestyle changes.

Understanding IBS and Diet

Foods high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) and insoluble fiber can exacerbate IBS symptoms. These foods can lead to fermentation by gut bacteria, osmotic effects in the intestines, and gas production.

Phased Approach to an IBS Diet

Crafting a personalized diet for IBS patients which involves a phased approach:

Elimination Phase: Replace high FODMAP foods with low FODMAP alternatives.
Reintroduction Phase: Gradually reintroduce foods while monitoring symptoms.
Maintenance Phase: Tailor the diet to avoid identified trigger foods.

Low FODMAP Foods to Include and Avoid

Check the list of low FODMAP foods to add and remove from your diet for irritable bowel syndrome. The choices and taste can vary from person to person.

Low FODMAP Foods to Avoid:

Check the list of low FODMAP foods to add and remove from your diet for irritable bowel syndrome. The choices and taste can vary from person to person.

Low FODMAP Foods to Avoid:

Apples, pears, watermelon
White bread, barley, legumes, beans
Cabbage, onions, asparagus, honey, milk

Low FODMAP Foods to Include:

Oranges, blueberries, lactose-free milk
100% spelt bread

Detailed Low FODMAP Food List:

Food Category	Low FODMAP Foods	Recommended Size/Day
Cereals (bread, pasta)	Wheat-free grains, oat, rice, corn, quinoa	Up to 6 servings/day
Vegetables	Carrots, tomato, zucchini, cucumber, potato, bell pepper, broccoli, eggplant, green beans, spinach, parsnip, pumpkin, lettuce	3–5 servings/day
Fruits	Berries, grapes, lemon, oranges, pawpaw, raspberry, strawberry, cantaloupe, honeydew	2–3 servings/day
Proteins	Almond, hazelnuts, peanuts, pumpkin seeds	2 servings/day
Milk and dairy	Lactose-free milk and yogurt, rice milk, almond milk, hard cheese, butter	2–3 servings/day

Supplements for Irritable Bowel Syndrome Diet Plan

Probiotics: Help prevent gut microbiome shifts associated with a low FODMAP diet.
- Strains like Lactobacillus acidophilus DDS-1, Bifidobacterium animalis, Bifidobacterium longum, Bacillus coagulans, and Saccharomyces cerevisiae have shown promise.
Enzyme Supplements: Aid in breaking down FODMAPs, like α-galactosidase for legumes and lactase for dairy.
Fiber Supplements:
- Psyllium and ispaghula are effective for bloating and improving stool consistency.
- Linseeds (up to 2 tablespoons daily) can relieve IBS-C symptoms.
Prebiotics: Nourish beneficial gut bacteria.

Lifestyle and General Dietary Advice for People with IBS

Regular Meals: Eat regular meals and take your time.
Stay Hydrated: Drink at least 8 cups of fluids daily (water, herbal teas).
Limit Caffeine: Restrict tea and coffee to no more than 3 cups daily.
Reduce Alcohol and Fizzy Drinks: Minimize consumption.
Manage Fiber Intake: Be mindful of high-fiber foods.
Control Resistant Starch: Limit processed or recooked foods.
Limit Fresh Fruit: Keep fresh fruit to 3 portions (80g each) per day.
Avoid Sorbitol: If you have diarrhea, avoid artificial sweeteners.
Combat Wind and Bloating: Consider oats and linseeds.
Regular Exercise: Amplifies the positive effect of the low FODMAP diet.

Conclusion: Working with a Dietitian

A dietitian can help you personalize your IBS diet, ensuring you maintain a balanced diet while managing your symptoms effectively.

References

El-Salhy M, Gundersen D. Diet in irritable bowel syndrome. Nutr J. 2015 Apr 14;14:36.
Staudacher, Heidi M and Tuck, Caroline J (2023). How can I improve my gut health if I am on a special diet?. The Lancet Gastroenterology and Hepatology 8 (10) 877-10.
Tetali B, Suresh S. Management of irritable bowel syndrome: a narrative review. Transl Gastroenterol Hepatol. 2024 Mar 21;9:26.
Chey WD, Hashash JG, Manning L, Chang L. AGA Clinical Practice Update on the Role of Diet in Irritable Bowel Syndrome: Expert Review. Gastroenterology. 2022 May;162(6):1737-1745.e5.
Böhn L, Störsrud S, Liljebo T, Collin L, Lindfors P, Törnblom H, Simrén M. Diet low in FODMAPs reduces symptoms of irritable bowel syndrome as well as traditional dietary advice: a randomized controlled trial. Gastroenterology. 2015 Nov;149(6):1399-1407.e2.
Galica AN, Galica R, Dumitrașcu DL. Diet, fibers, and probiotics for irritable bowel syndrome. J Med Life. 2022 Feb;15(2):174-179.
Xie P, Luo M, Deng X, Fan J, Xiong L. Outcome-Specific Efficacy of Different Probiotic Strains and Mixtures in Irritable Bowel Syndrome: A Systematic Review and Network Meta-Analysis. Nutrients. 2023 Sep 4;15(17):3856.

Dr. Pranav Shukla

MBBS, MD Anaesthesia

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