Many people suffer from irritable bowel syndrome (IBS) – a chronic condition that affects the large intestine.

The symptoms of IBS include abdominal pain, bloating, gas, diarrhea or constipation, and can significantly affect a person’s quality of life. While the exact cause of IBS is not known, experts believe that certain foods can trigger or worsen the symptoms of the condition.

What is Irritable Bowel Syndrome?

IBS is a functional gastrointestinal disorder that affects the large intestine – also known as the colon. The cause of IBS is not completely understood, but experts believe it may be due to both physical and mental factors.

Certain foods, stress, hormones, and genetic factors may all play a role in the development of IBS.

The symptoms of IBS vary from person to person and can include:.

Abdominal pain or cramping
Bloating
Gas
Diarrhea or constipation – some people may experience alternating bouts of both
Mucus in the stool
Feeling like you haven’t completely emptied your bowels

IBS is typically diagnosed based on symptoms and a physical examination. A doctor may also perform tests to rule out other conditions that can cause similar symptoms, such as celiac disease or inflammatory bowel disease.

The Role of Diet in Irritable Bowel Syndrome

While the cause of IBS is not known, experts believe that certain foods and dietary habits can trigger or worsen the symptoms of the condition. Some of the key factors that can affect IBS include:.

1. FODMAPs

FODMAPs or Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols are a type of carbohydrate that is difficult to digest. Eating foods that are high in FODMAPs can cause gas and bloating, which can worsen IBS symptoms.

Some examples of high FODMAP foods include:.

Wheat and rye
Onion and garlic
Beans and lentils
Apples and pears
Artificial sweeteners
Milk and dairy products

Research has shown that following a low-FODMAP diet can help to reduce the symptoms of IBS in some people – particularly those with diarrhea-predominant IBS (IBS-D).

2. Fiber

Fiber is an important part of a healthy diet, but for some people with IBS, eating too much fiber can worsen symptoms. This is because fiber is difficult to digest and can cause gas and bloating.

However, some people with IBS may benefit from increasing their fiber intake – particularly for those with constipation-predominant IBS (IBS-C).

It is important to note that not all fibers are created equal – some types of fiber may exacerbate IBS symptoms, whereas others may be well-tolerated.

Soluble fibers such as psyllium and oat bran tend to be better tolerated than insoluble fibers such as wheat bran and cellulose.

3. Food Triggers

For many people with IBS, certain foods can trigger symptoms. These may include:.

Spicy foods
Fried or fatty foods
Chocolate
Caffeine
Alcohol
Carbonated drinks

It is important to identify your individual food triggers – this can be done through a process of elimination and reintroduction. Keeping a food diary can be helpful in identifying triggers.

4. Eating Habits

The way that you eat and when you eat can also affect IBS symptoms. Some tips to help manage symptoms include:.

Eating smaller, more frequent meals
Taking time to eat and chew your food properly
Avoiding eating too quickly or on-the-go
Drinking plenty of water throughout the day

Conclusion

While the exact cause of IBS is not known, a number of dietary factors can affect the symptoms of the condition.

Following a low-FODMAP diet, increasing fiber intake (where appropriate), identifying and avoiding food triggers, and making changes to eating habits can all help to manage IBS symptoms.