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At IBS Clinics, we utilise the power of functional medicine to unravel the complex dynamics of gut health, making us one of the most trusted and innovative clinics for Microbiome Testing in the UK.

Millions of people worldwide suffer from Irritable Bowel Syndrome (IBS). This chronic disorder affects the large intestine, causing a range of discomforting symptoms like cramping, abdominal pain, bloating, gas, diarrhoea, and constipation.

One of the key factors that can help manage IBS and reduce the frequency and severity of IBS attacks is the food we consume. This blog aims to enlighten you on what to eat during an IBS attack, a critical aspect of gut health management.

Best Foods for IBS Relief

Managing IBS largely comes down to understanding what fuels it, and more often than not, it’s what you’re putting on your plate. Different foods can trigger different reactions, so it’s essential to know which foods will provide relief during an IBS attack.

1. Low FODMAP Diet

Following a Low FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) diet can help manage IBS symptoms. These short-chain carbohydrates are poorly absorbed in the small intestine and can ferment in the gut, causing the symptoms associated with IBS. Foods that fall under the low FODMAP category include carrots, bananas, grapes, oatmeal, and eggs.

2. Foods Rich in Insoluble fibre

While some fibres can exacerbate IBS symptoms, insoluble fibre—sometimes known as roughage—can help maintain regular bowel movements and alleviate constipation, a common symptom of IBS. Foods rich in insoluble fibre include whole grains, nuts, seeds, and certain fruits and vegetables like green beans and cauliflower.

3. Gentle High-fibre Foods

Certain high-fibre foods are easier on the digestive tract and can help soothe IBS symptoms. These include foods such as rice, bananas, and cooked vegetables, which provide the benefits of fibre without causing distress.

4. Lean Proteins

Protein-rich foods are a crucial part of any diet, and for individuals with IBS, lean proteins can offer valuable nutrients without irritating the gut. Think skinless chicken, turkey, fish, eggs, and tofu.

Seek Professional Guidance

As we navigate the journey of managing IBS, it’s essential to remember that our bodies are unique, and therefore, the triggers and treatments can also differ from person to person. That’s where professional guidance comes in. At IBS Clinics, we specialise in providing tailored IBS consultations and testing to help you understand your body better and provide personalised dietary recommendations.

One particular test that we highly recommend is microbiome testing. This cutting-edge test can provide a deeper understanding of your gut health, identifying the types of bacteria and their quantities in your gut. Such insights can guide us in creating a personalised diet and lifestyle plan that promotes a healthier gut environment, alleviating your IBS symptoms.

The Role of Diet in IBS Management

One cannot stress enough the importance of a well-balanced diet in relieving and recovering from IBS attacks. Certain foods can soothe the gut and ease digestion; others can provoke an IBS attack.

For instance, the low FODMAP diet is a common strategy in managing IBS. This diet involves limiting your intake of certain groups of foods classified as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols), which are known to cause digestive problems in sensitive individuals.

A gluten-free diet can benefit those with celiac disease or gluten sensitivity. Gluten can cause inflammation in the small intestines of people with celiac disease, and for those with non-celiac gluten sensitivity, consuming gluten can trigger IBS-like symptoms.

Identifying Trigger Foods

In the world of IBS, “trigger foods” is a term you’ll come across often. These foods can exacerbate IBS symptoms, causing everything from bloating to severe cramps. Fatty foods, for instance, can cause your gut to go into overdrive, leading to diarrhoea and other uncomfortable symptoms.

One of the best ways to identify your trigger foods is to keep a food diary. By jotting down everything you eat and any symptoms you experience afterwards, you can begin to see patterns and identify which foods cause distress. This information is incredibly valuable and can guide both you and your health professionals in creating an effective management plan for your IBS.

Gut-Healthy Food Choices

A balanced, diverse, and robust gut microbiome—essentially the collection of bacteria in our gut—is critical for maintaining optimal gut health. These microorganisms are vital in digestion, immune response, and overall well-being. Therefore, choosing foods that promote a healthy gut microbiome is essential.

Fermented foods like yoghurt, kefir, sauerkraut, and kimchi are rich in probiotics, which can enhance the diversity and abundance of gut bacteria. Likewise, consuming foods high in dietary fibre, such as whole grains, fruits, and vegetables, can promote the growth of beneficial gut bacteria.

The Role of Dairy and Raw Vegetables

Dairy products are a common trigger for IBS symptoms, primarily due to lactose—a sugar found in milk that some people find hard to digest. If dairy products worsen your IBS symptoms, consider lactose-free alternatives or plant-based alternatives like almond, oat, or soy milk.

While they’re packed with beneficial fibre and nutrients, their raw state can be tough to digest. Cooking can make it easier on the digestive system. Roasting, steaming, or boiling can break down hard-to-digest fibres without compromising nutritional benefits.

Incorporating a High-fibre Diet

Including high-fibre foods in your diet can be beneficial for managing IBS. Foods such as lentils, chickpeas, oatmeal, whole grain bread, and raspberries are fibre-rich. However, it’s crucial to gradually increase your fibre intake to avoid overloading your system and triggering IBS symptoms.

Conclusion

The role of diet in managing IBS cannot be overstated. From understanding the importance of a gut-healthy diet, identifying trigger foods, and making conscious food choices, there’s a lot to consider. Moreover, embracing professional guidance and leveraging technologies like microbe testing can go a long way in managing your IBS symptoms.

At IBS Clinics, our functional medicine expertise and ability to navigate complex health conditions set us apart. We’re committed to helping you decode your body’s signals and create a diet that promotes gut health and minimises your IBS symptoms.

Take the first step towards better health today. Explore IBS Clinics – Applied Nutritional Therapy and discover how we can help you manage your IBS and improve your quality of life.