Dietary Guideline for Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome (IBS) is a long-lasting condition affecting the large intestine (colon). It manifests as abdominal discomfort, irregular bowel habits (diarrhoea or constipation), bloating, and excessive gas.

The precise causes of IBS are still uncertain, but it is believed to be triggered by a combination of factors, including bacterial infections in the digestive system, food intolerances, or stressful life experiences.

Symptoms of IBS

The symptoms of IBS can vary greatly among individuals, ranging from mild to severe. Common symptoms include abdominal pain or cramping, bloating, gas, diarrhoea, constipation, alternating diarrhoea and constipation, and mucus in the stool.

Best Diets for IBS

Adopting the right diet is crucial for managing the symptoms of IBS. Several dietary approaches have proven effective.

1. Low FODMAP diet

   FODMAPs stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are carbohydrates that can trigger IBS symptoms in some people.

   FODMAPs are poorly absorbed by the small intestine, causing an increase in fluid and gas production in the colon due to fermentation by bacteria. This leads to bloating, altered digestion speed, and, in turn, causes gas, pain, and diarrhoea.

   It is found that reducing the intake of FODMAPs can help alleviate these symptoms.

   Low FODMAP foods, often referred to as low-carb options, include:

   Category	Low FODMAP options
   Vegetables	Carrots, cucumbers, lettuce, spring onions, bamboo shoots, bok choy, parsnips, potatoes, turnips
   Fruits	Bananas, blueberries, kiwi, strawberries, oranges, grapefruit, lemons, limes, honeydew, cantaloupe
   Dairy	Lactose-free milk, almond milk, rice milk, coconut milk, lactose-free yoghurt, feta cheese, brie cheese
   Protein	Chicken, beef, pork, fish, tofu, eggs
   Grains	Oats, quinoa, gluten-free pasta, rice flour, white rice, corn flour
   Nuts and seeds	Almonds, peanuts, macadamia nuts, walnuts, pine nuts (limited to 10-15 each)

   The low FODMAP diet follows three stages:

   1. Avoidance of high FODMAP foods.
   2. Gradual reintroduction to identify specific triggers.
   3. Elimination or moderation of those foods, while maintaining a varied diet.

   Depending on individual tolerance, there are some high-protein foods high in FODMAPs that are likely to trigger IBS and cause constipation or diarrhoea. Hence, it is best to be consistent in having a balanced protein intake. Do not hesitate to consult a dietitian to determine the best sources of protein for your IBS management.

2. High fibre diet

   Dietary fibre is beneficial for IBS, especially for alleviating constipation. Fibre is categorised into two types, which are soluble fibre (beans, fruits, and oats) and insoluble fibre (whole grains and vegetables).

   Asian diets, particularly in rural areas, often contain more fibre than Western diets, which may explain differences in IBS prevalence. Gradually increasing fibre intake by 2 to 3 grams per day can improve symptoms.

3. Gluten-free diet

   A gluten-free diet (GFD) excludes wheat, barley, and rye and is particularly beneficial for individuals with IBS who are also experiencing gluten intolerance.

Foods to Avoid for IBS

Some foods can worsen IBS symptoms and should be limited or avoided.

Since triggers can differ from person to person, keeping a food diary can help identify individual sensitivities.

Other Strategies for Managing IBS

While IBS cannot be cured, it can be managed through various approaches. It is important to collaborate with a healthcare provider to develop a personalised plan that addresses your personal IBS symptoms.

• Regular physical activity can aid digestion and reduce stress, which is beneficial for IBS management.
• Stress management techniques such as deep breathing and meditation can help reduce stress, a known trigger for IBS.
• Staying hydrated adequately by drinking enough water is essential for digestive health.
• Eating smaller portions more frequently can reduce strain on the digestive system.
• Certain probiotics may help alleviate IBS symptoms, particularly in cases where diarrhoea is predominant. Consult with a healthcare professional to determine the best option for your condition.

Schedule an Appointment at Gleneagles Hospitals

If you are experiencing IBS symptoms, consider seeking advice from one of our expert team of Gastroenterologists. The team at Gleneagles Hospitals is equipped to provide expert care and tailor treatment plans to your specific needs.

Contact us today to schedule an appointment. Whether you are dealing with IBS or other digestive concerns, we are here to support your health and well-being.