4/4/2021 6 Diets for IBS: High-Fiber Diet, Elimination Diet, and More

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IBS Diet Guide

Medically reviewed by Katherine Marengo LDN, R.D. — Written by Kristeen
Moore — Updated on August 25, 2020

High-fiber diet Low-fiber diet Gluten-free diet Elimination diet

Low-fat diet Low FODMAP diet Takeaway

Diets for IBS

Irritable bowel syndrome (IBS) is an uncomfortable disorder characterized
by dramatic changes in bowel movements. Some people experience
diarrhea, while others have constipation. Cramps and abdominal pain can
make everyday activities unbearable.

Medical intervention is important in the treatment of IBS, but did you know
that certain diets may improve your symptoms? Explore the most common
diets available to reduce uncomfortable symptoms, and work toward
leading a healthy life.
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1. High-fiber diet
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Fiber adds bulk to your stools, which helps aid in movement. The average
adult should eat 20 to 35 grams of fiber per day. While this seems simple

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enough, the National Institute of Diabetes and Digestive and Kidney

Diseases estimates that most people only eat 5 to 14 grams per day.

Fiber-rich foods, such as fruits, vegetables, and whole grains, are

nutritious and help prevent constipation. However, if you experience
bloating from increased fiber intake, try focusing solely on soluble fiber
found in fruits and vegetables instead of grains.

2. Low-fiber diet
While fiber can help some people with IBS, increasing fiber intake can
worsen symptoms if you frequently have gas and diarrhea. Before you
completely eliminate fiber from your diet, concentrate on sources of
soluble fiber found in produce items, such as apples, berries, carrots, and
oatmeal.

Soluble fiber dissolves in water instead of adding extra bulk associated

with insoluble fiber. Common sources of insoluble fiber include whole
grains, nuts, tomatoes, raisins, broccoli, and cabbage.

You may also consider taking anti-diarrheal medicines 30 minutes before

eating fiber to reduce the effects. This method is especially helpful when
eating in restaurants and on the go. However, you shouldn’t make a habit
of it.

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3. Gluten-free diet ADVERTISEMENT

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Gluten is a protein found in grain products such as bread and pasta. The
protein can damage the intestines in people who are gluten-intolerant.
Some people with a sensitivity or intolerance to gluten also experience
IBS. In such cases, a gluten-free diet may reduce symptoms.

Eliminate barley, rye, and wheat from your diet to see if gastrointestinal
problems improve. If you’re a bread and pasta fanatic, there’s still hope.
You can find gluten-free versions of your favorite products in health foods
stores and many grocery stores.

4. Elimination diet
An elimination diet focuses on avoiding certain foods for an extended
period of time to see if your IBS symptoms improve. The International
Foundation for Functional Gastrointestinal Disorders (IFFGD) recommends
cutting out these four common culprits:

coffee

chocolate
insoluble fiber

nuts

However, you should forgo any food you find suspect. Completely
eliminate one food from your diet for 12 weeks at a time. Note any
differences in your IBS symptoms and move on to the next food on your
list.

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5. Low-fat diet
Chronic consumption of high-fat foods is a known contributor to a variety
of health issues, such as obesity. However, it can be especially hard on
those with IBS by worsening symptoms.

High-fat foods are generally low in fiber, which can be problematic for
IBS-related constipation. According to the Cleveland Clinic, fatty foods are
particularly bad for people with mixed IBS, which is characterized by a
combination of constipation and diarrhea. Embarking on a low-fat diet is
good for your heart and may improve uncomfortable bowel symptoms.

Instead of eating fried foods and animal fats, focus on lean meats, fruits,
vegetables, grains and low-fat dairy products.

6. Low FODMAP diet

FODMAPs are carbohydrates that are difficult for the intestines to digest.
Since these carbs pull more water into the bowel, people with IBS may
experience more gas, bloating, and diarrhea after eating these foods.

The acronym stands for “fermentable oligosaccharides, disaccharides,

monosaccharides, and polyols.” Temporarily restricting or limiting your
intake of high FODMAP foods for six to eight weeks may improve your
symptoms of IBS.

It’s important to note that not all carbohydrates are FODMAPs. For the
best outcome, you have to remove the right kinds of foods. Foods to
avoid include:

lactose (milk, ice cream, cheese, yogurt)

certain fruits (peaches, watermelon, pears, mangoes, apples, plums,
nectarines)
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legumes

high-fructose corn syrup

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sweeteners

wheat-based bread, cereals, and pasta

cashews and pistachios

certain vegetables (artichoke, asparagus, broccoli, onions, brussels

sprouts, cauliflower, mushrooms)

Keep in mind that while this diet eliminates some fruits, nuts, vegetables,
and dairy, it doesn’t eliminate all foods from these categories. If you drink
milk, choose lactose-free milk or other alternatives such as rice or soy
milk.

To avoid overly restrictive meals, speak with a dietician before beginning

this diet.

Your best diet

Certain foods can help IBS, but everyone is different. Examine your
symptoms and talk to your doctor before starting a new diet. Stay in tune
with how your body reacts to certain diets, as you may need to tweak the
foods you eat.

According to the National Institutes of Health, you should drink plenty of

water, exercise regularly, and decrease your caffeine intake to promote
regularity and minimize IBS symptoms.

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Last medically reviewed on November 7, 2018

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