1. Identify the IBS Subtype Different IBS types need slightly different nutrition approaches: IBS-D (diarrhea-predominant) IBS-C (constipation-predominant) IBS-M (mixed: diarrhea + constipation) IBS-U (unclassified) 2. General Dietary Strategies for All IBS Patients a. Low-FODMAP Diet (Most Effective Intervention) FODMAPs = fermentable carbohydrates that trigger symptoms. Steps: Elimination phase (4–6 weeks): Avoid high-FODMAP foods. Reintroduction phase: Add foods back one at a time to identify triggers. Personalization phase: Create a long-term diet avoiding only the foods that cause symptoms. High-FODMAP foods to limit: Onions, garlic Beans, lentils Wheat products Milk, ice cream Apples, mango, watermelon Sweeteners like sorbitol Low-FODMAP options: Rice, oats, maize Chicken, fish, eggs Lactose-free milk Carrots, cucumber, green beans Bananas, grapes, oranges b. Adequate Fiber Intake (Type matters) For IBS-C: Increase soluble fiber (helps soften stool). For IBS-D: Avoid excessive insoluble fiber which worsens diarrhea. Soluble fiber sources (recommended): Oats Chia seeds Psyllium (best evidence) Sweet potatoes Bananas Avoid too much insoluble fiber: Wheat bran Raw vegetables (cabbage, cauliflower) Nuts in excess c. Hydration Aim for 6–8 cups of water/day. Helps regulate bowel movement, especially in constipation-dominant IBS. Avoid: Excess caffeine (triggers cramps and diarrhea) Energy drinks and sodas d. Reduce Fatty and Greasy Foods Fat delays stomach emptying and may increase cramps and diarrhea. Limit: Fried foods Heavy creams Fast foods e. Limit Gas-Producing Foods To reduce bloating and discomfort. Examples: Beans Carbonated drinks Cabbage, broccoli, onions Chewing gum (causes air swallowing) f. Avoid Trigger Foods Common triggers: Spicy foods Caffeine Alcohol Chocolate Artificial sweeteners (sorbitol, mannitol) Triggers vary per individual → food/symptom diary is helpful. g. Regular Eating Pattern Eat small frequent meals rather than large meals. Avoid skipping meals. Eat slowly and avoid rushing. 3. IBS-Specific Strategies by Subtype A. IBS-D (Diarrhea-Predominant) Focus on: Soluble fiber (psyllium, oats) Low-fat diet Avoid lactose if intolerant Limit caffeine and spicy food Low-FODMAP approach B. IBS-C (Constipation-Predominant) Focus on: Increase soluble fiber gradually Increase fluids Encourage regular exercise Warm fluids in the morning (stimulates bowel movement) Low-FODMAP if gas and bloating occur Avoid: Excessive wheat bran (worsens symptoms) C. IBS-M (Mixed) Balance fiber intake carefully Avoid extremes (very high fiber or very low fiber) Follow personalized low-FODMAP plan 4. Probiotics Some evidence shows benefit for symptom relief. Useful probiotics: Bifidobacterium infantis 35624 Lactobacillus plantarum Multi-strain probiotics Food sources: Yogurt (lactose-free if needed) Kefir Fermented foods (in moderation—some may worsen gas) 5. Stress & Lifestyle Management IBS is strongly linked to the gut–brain axis. Recommend: Regular physical activity Deep breathing exercises Adequate sleep Cognitive behavioral therapy (CBT) for severe cases (evidence-based) 6. Supplements (When Needed) Psyllium (soluble fiber) – best for both IBS-C and IBS-D Peppermint oil capsules – reduces cramping Vitamin D – may help symptom control if deficient Avoid self-prescribing harsh laxatives.

Disclaimer & Credit: All medical articles including ours, are informative and provide population trends not specific to individuals which can be very different. Always seek personalized medical advice from your doctor for individual healthcare decisions.

Posted December 10, 2025