Irritable Bowel Syndrome (IBS) is a condition that impacts approximately 1 in 5 Australians. Symptoms vary between individuals but commonly include diarrhoea, constipation, bloating, abdominal pain and/or nausea. There are various factors that can contribute to IBS including stress, infection, gut microbiota and diet. So, let’s look at how diet can play a role in both helping and hindering IBS!
How can diet trigger IBS symptoms?
Each person with IBS will have different foods that trigger their symptoms and different thresholds of foods they can tolerate. Some of the most common dietary triggers include:
- Caffeine: caffeine is a common gut irritant that increases gut motility (speeds up digestion). This makes it a known culprit for setting of symptoms such as diarrhoea, bloating, reflux and nausea.
- Spicy foods: spicy foods such as curries are another common trigger for many IBS sufferers
- High fat foods: foods high in fat such as pastries, chocolate, chips, fried foods and even healthy fats like olive oil or nuts/seeds can trigger symptoms. The key with dietary fats in choosing quality sources and determining tolerance levels if you find they don’t agree with you.
- FODMAPS: foods high in fodmaps are a common trigger for IBS symptoms and include wheat, onion, garlic, various fruits and vegetables, dairy products and legumes. Most people won’t react to all fodmaps which is why it’s so important to explore a low fodmap diet under the guidance of a dietitian.
- Alcohol: alcohol is a known gut irritant that can set off IBS symptoms, especially if consumed if large amounts (often why you may have a delicate stomach after a night out!)
- Poor diet quality: consuming a poor-quality diet can negatively impact the gut microbiome, which can cause or exacerbate IBS symptoms.
- Speed of eating: eating food too quickly and/or not chewing food well can set off IBS symptoms, particularly bloating
How can diet help IBS symptoms?
There are so many ways we can optimise IBS symptoms through dietary changes! Some of the key strategies we often utilise are:
- Determining individual triggers: working with a dietitian to determine individual triggers and thresholds allows you to create a personalised diet that keeps IBS symptoms well managed whilst being as least restrictive as possible.
- Optimising gut microbiome: improving general gut health by changing the gut microbiome can help with improving IBS symptoms. This can be tricky for those of us with IBS as typical strategies to improve gut microbiome including increasing plant diversity and intake of prebiotic rich foods, which are often high in FODMAPs. This is why working with a dietitian is key, as we can individualise to your tolerance levels and actually improve your tolerance to certain foods over time (win-win!).
- Hydration: keeping your emotional support water bottle refilled regularly is important for managing IBS symptoms! Staying well hydrated helps to keep stools well hydrated (important for those with constipation) as well as replace fluid losses from symptoms such as diarrhoea.
- Optimise energy availability: in order for our gut to function at it’s best, we need to be eating enough! Under fuelling (whether intentional or unintentional) is a common cause of IBS symptoms. If you’re trying to lose weight, it’s important that the deficit isn’t too large or symptoms generally flare (which is where we come in again, to help support you through this!)
Unsure of where to start with managing your IBS? Book in with one of our experienced Accredited Practising Dietitians to take control of your IBS and regain your quality of life!
Written by Amanda Smith, Accredited Practising Dietitian.
