Irritable Bowel Syndrome (IBS) is a common yet frustrating condition that affects millions of people, causing symptoms such as bloating, diarrhoea, constipation, and abdominal pain. Despite being so widespread, IBS can often feel isolating—especially when test results come back ‘normal’ and you’re left wondering how to manage your symptoms.
The good news is that dietary changes can play a significant role in improving IBS symptoms. However, with so much conflicting advice available, it can be hard to know what actually works. In this article, we’ll explore the low FODMAP diet, its benefits and limitations, and other key dietary strategies to help you manage IBS and regain control of your gut health.
What Is the Best Diet for IBS?
The low FODMAP diet is often highlighted as a leading dietary approach for IBS, with success rates ranging from 50-80%.
What Is the Low FODMAP Diet?
FODMAP is an acronym for a group of fermentable carbohydrates that are not fully digested or absorbed in the small intestine. When they reach the large intestine, they are fermented by gut bacteria, leading to gas production, bloating, and diarrhoea.
Here’s what FODMAP stands for:
• Fermentable: Foods that are not fully digested or absorbed and ferment in the large bowel, producing gas and drawing in water, which can lead to bloating, diarrhoea, and pain.
• Oligosaccharides: Fructans and galacto-oligosaccharides, which are poorly absorbed by everyone as we lack the enzymes to digest them.
• Disaccharides: Lactose, a sugar found in animal milk.
• Monosaccharides: Fructose, which in excess can be difficult to absorb.
• Polyols: Sugar alcohols found in some fruits, vegetables, and artificial sweeteners.
Important Considerations About the Low FODMAP Diet
• It’s not a long-term solution: The low FODMAP diet is a short-term strategy used to reduce symptoms before moving on to a reintroduction phase to identify personal triggers and tolerance levels.
• It’s about reducing, not eliminating: The goal is to lower FODMAP intake, not cut it out entirely, as these foods support gut health.
• It’s not suitable for everyone: The diet is complex to follow and may worsen symptoms for those with constipation-dominant IBS (IBS-C). To get the best results you should follow it under the guidance of a Dietitian
• Tolerance varies: Even if certain FODMAPs cause symptoms, you may still tolerate small amounts, such as a slice of regular bread without issues.
• It’s not the first-line approach: Other dietary and lifestyle adjustments should be tried before considering the low FODMAP diet.
So now we have looked at the low FODMAP diet, let’s look at some other areas of your diet that can also help reduce your IBS issues. You may also want to have a look at the NICE guidelines for advice – click here
Chew Your Food Well to Aid Digestion and Reduce Bloating
Digestion begins in the mouth, where the enzyme amylase starts breaking down carbohydrates. Chewing food thoroughly (about 20 times per mouthful) gives amylase time to work and helps reduce bloating by minimising swallowed air.
The Role of Caffeine in IBS
Some people with IBS find that coffee worsens diarrhoea due to its gut-stimulating effects. Caffeine can also increase cortisol levels, potentially heightening feelings of anxiety. Additionally, as sleep disturbances are common in IBS, it’s worth noting that caffeine can stay in your system for up to 10 hours. If you rely on an afternoon coffee but struggle to sleep, you might want to reconsider your intake.
Eating Regularly Can Help Manage IBS Symptoms
A common misconception is that fasting or skipping meals helps diarrhoea by reducing gut activity. However, research shows that eating three regular meals per day is associated with fewer symptoms compared to irregular eating patterns. Long gaps between meals can also lead to eating too quickly or consuming large portions, both of which can worsen bloating and urgent bowel movements.
Fluid in IBS
You should be drinking 8 cups of liquid per day, it doesn’t have to just be water, all fluids count, although it is worthwhile remembering the advice about caffeine above. This is particularly important if you have IBS-C (constipation dominant).
You also need a good fluid intake if you are looking to increase your fibre intake as without enough fluid your poo can become harder and difficult to pass.
Alcohol and IBS
Alcohol is a known gut irritant, even for those without IBS. Here are some practical tips:
• Avoid drinking on an empty stomach.
• Alternate alcoholic drinks with non-alcoholic ones.
• Be mindful of fizzy mixers, as they can worsen bloating.
• If opting for mocktails, be cautious of high-fructose ingredients like fruit juices and syrups, which can trigger symptoms.
Managing IBS can feel overwhelming, but small, strategic changes to your diet can make a big difference. While the low FODMAP diet can be an effective tool for symptom relief, it’s not a long-term solution and isn’t necessary for everyone. Simple steps such as chewing your food well, eating regular meals, and being mindful of triggers like caffeine and alcohol can also help improve gut health.
If you’re struggling to manage your IBS symptoms, you don’t have to navigate it alone. Working with a dietitian can help you identify your personal triggers and create a balanced, sustainable approach to eating—so you can feel more in control and get back to enjoying life.
Why not book your FREE discovery call today – click here
If you have enjoyed this blog post why not check out my other IBS blog post – How to relieve IBS symptoms fast without changing your diet. Click here to read it.
