Irritable bowel syndrome, or IBS, is a chronic condition that affects the large intestine. People with IBS may experience diarrhea, constipation, abdominal pain, bloating, gas, and cramping.

While there is no cure for IBS, many people find relief from their symptoms by making changes to their diet.

What is the FODMAP Diet?

The FODMAP diet is a popular approach to managing IBS symptoms. FODMAPs are certain types of carbohydrates that are poorly absorbed by the body and can lead to symptoms of IBS.

The FODMAP diet involves eliminating high-FODMAP foods from the diet for a period of time, then gradually reintroducing them to identify which ones may trigger symptoms.

High-FODMAP foods include:.

Wheat, rye, and barley
Lactose-containing dairy products
Onions and garlic
Beans and legumes
Certain fruits, including apples, pears, and stone fruits
Certain vegetables, including cauliflower and broccoli
Artificial sweeteners

Low-FODMAP foods include:.

Gluten-free grains, such as rice and quinoa
Lactose-free and low-lactose dairy products
Spinach, kale, and other leafy greens
Certain fruits, including strawberries, blueberries, and grapes
Certain vegetables, including carrots, eggplant, and zucchini
Nuts and seeds
Most meats and fish

If you are considering the FODMAP diet, it is important to work with a registered dietitian to ensure that you are meeting your nutritional needs while also following the diet.

Other Dietary Considerations for IBS

While the FODMAP diet can be helpful for many people with IBS, it is not the only dietary consideration. Other factors that may impact your symptoms include:.

Protein

Protein is an important nutrient for overall health, but it can be difficult for people with IBS to digest. Some high-protein foods, such as red meat, may also trigger IBS symptoms.

Consider incorporating lean protein sources, such as poultry, fish, and legumes, into your diet.

Fiber

Fiber is essential for digestive health, but some types of fiber can worsen symptoms of IBS.

Soluble fiber, found in foods like oats, nuts, and seeds, may be more easily digested than insoluble fiber, found in foods like bran and raw fruits and vegetables. However, some people with IBS may find that they need to limit their overall fiber intake to avoid symptoms.

Food Sensitivities

Sometimes people with IBS also have other food sensitivities, such as to gluten, dairy, or eggs. If you suspect that you may have a food sensitivity, it is important to work with a healthcare provider to identify and manage it.

Eating Habits

Your eating habits may also impact your IBS symptoms. Eating too quickly, skipping meals, or consuming large meals can all contribute to digestive distress. Aim to eat regular meals throughout the day and take your time while you eat.

Takeaway

While there is no cure for IBS, many people find relief by making changes to their diet.

The FODMAP diet can be helpful for identifying trigger foods, but it is important to work with a registered dietitian to ensure that you are meeting your nutritional needs while also following the diet. Other dietary considerations, such as protein, fiber, food sensitivities, and eating habits, may also impact your symptoms.

If you are struggling with IBS, talk to your healthcare provider or a registered dietitian for personalized recommendations.