What diet works for best for people with IBS?
What are IBS Diets like?
There are several diets common tried for people with Irritable Bowel Syndrome. As well as elimination diets, these have been studied:
- A low FODMAP diet excludes fermentable carbohydrates and restricts wheat, beans & pulses, garlic, onions, stone fruits such as nectarines, apples, cows milk and others
- A gluten free diet cuts out all gluten containing foods such as wheat, spelt, barley, rye and others
- A Mediterranean diet is based on fruits, vegetables, whole grains, fish, nuts, seeds, a moderate intake of of cheese and eggs, and small amount of meat
Results of the IBS Diet Trials
In this particular study each of these diets provided some benefit to the participants in terms of
- quality of life,
- stool type,
- pain and
- bloating.
- Only 3% liked the low FODMAP diet. Some people find this diet very tricky to manage, it is such a restrictive diet. The low FODMAP trial did give people with IBS-D (people more prone to diarrhoea) an improvement in their bowel movements. This is probably because it removes fermentable carbs from the diet, which can reduce bloating and gas, and excessive water in the small intestine.
- About 11% of participants enjoyed the gluten-free diet. In addition, they saw limited change in their bowel movements but did see improvement in pain, bloating and quality of life.
- The diet enjoyed the most was the balanced diet, the Mediterranean diet. The most people (86%) of people enjoyed this way of eating which includes lots of fresh vegetables, fruits, healthy fats from oils, nuts, avocados, oily fish and a small amount of meat.
The best diet for IBS is what works for you
IBS Nutritionist
Hi, I'm Anna Mapson, registered Nutritional Therapist.
I help people with IBS and SIBO get control of unpredictable gut symptoms to find long term relief from painful and embarrassing IBS without restrictive dieting.
I can help you to:
- understand your digestion better, so you recognise your triggers
- eat a well balanced diet, with tasty meals that are simple to prepare
- reintroduce your trigger foods so you can get back to enjoying food again
Find more about my 3 month 1:1 Gut Reset programme.
How to reintroduce foods after an elimination diet
When you’ve avoided certain foods for a really long time it can be difficult to start eating them again. Many of my clients really worry about reintroducing foods again. This is really understandable. If you've managed to reduce painful or embarrassing digestive...
IgG food Intolerance test – Should I get a test for IBS?
As a nutritionist working with IBS I’ve spoken to hundreds of people looking for cures for their digestive issues. If you’re searching for a solution, and tempted to get a food intolerance test then my short answer is no, don't get an IgG test, save your money. For a...
Does IBS run in the family?
Does IBS run in your family? I always ask my IBS clients if their parents have ongoing gut issues, or if anything runs in the family to understand the family picture.It's likely that someone else in your family also has IBS. In one study IBS prevalence was 17% in...
I have ibsc , gastritis , diverticulosis, hatial hernia , maybe still h pylori, and said possible sibo. I also have splenic flexture. So hard to know what to eat.
Hi Melanie, that sounds like you’re dealing with quite a lot and some 1:1 advice would be best, would you like to arrange a time to speak to me about the Gut Reset and working with me 1:1 on your issues? Please contact me https://www.goodnessme-nutrition.com/contact/ to arrange a time to talk through what you’re looking for, Anna 🙂
I can’t get a diagnosis due to living abroad but after this last episode nearly wrote me off pain wise I am determined to stay bloat free and stop the pain of ibs? Contractions from returning. I really need help with my diet and would welcome an email going fwd x
Hi Claire, I’ve sent you an email or you can set up a free call with me to discuss what is needed – this can be booked here: https://calendly.com/annamapson/30min