IBS Diet Guide

Irritable Bowel Syndrome — a common disorder affecting the large intestine, causing cramping, bloating, and irregular bowel habits.

⚕️ Medical disclaimer: This guide provides general nutritional information and is not a substitute for personalised medical advice. Always consult your healthcare team before making significant dietary changes.

✓ What to Eat

✓ Low FODMAP vegetables (carrots, courgette)

Less fermentable, reduces gas and bloating

✓ Oats

Soluble fibre helps regulate bowel movements without excess gas

✓ Peppermint tea

Has antispasmodic properties that can ease cramping

✓ Lactose-free dairy or alternatives

Avoids a common IBS trigger

✗ What to Avoid

✗ Onions & garlic

High FODMAP foods that commonly trigger bloating and gas

✗ Beans & lentils

High in fermentable fibre that can cause significant bloating

✗ Artificial sweeteners

Sugar alcohols like sorbitol are poorly absorbed and ferment in the gut

✗ Fatty, fried foods

Can speed up gut transit and worsen diarrhoea-predominant IBS

Practical Tips

💡 Try a low FODMAP elimination

Work with a dietitian to identify your specific trigger foods systematically

💡 Eat at regular times

Irregular eating patterns can worsen IBS symptoms

💡 Manage stress

The gut-brain connection means stress directly worsens IBS symptoms

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