Living with Irritable Bowel Syndrome (IBS) can be quite challenging especially when it comes to what to eat. IBS is a common condition that affects the large intestine, causing abdominal pain, bloating, constipation, and diarrhea.

The symptoms can be triggered by certain foods and beverages you consume. Therefore, it is essential to be conscious of your diet to alleviate the symptoms. This article will provide you with 20 dietary recommendations for people living with IBS.

1. Keep a Food Diary

Keeping a food diary helps you identify the types of foods and drinks that trigger your IBS symptoms. Write down what you eat or drink and how it makes you feel throughout the day. This way, you can recognize patterns and track your progress.

2. Drink Plenty of Water

Water is essential for good digestion and helps prevent constipation. Drinking at least eight glasses of water a day can help regulate your bowel movements and reduce bloating.

3. Increase Fiber Intake Gradually

Fiber is helpful for maintaining bowel regularity and relieving constipation. It helps add bulk to your stool and makes it easier to pass. However, if you consume too much fiber all at once, it can worsen your IBS symptoms.

It is important to add it to your diet gradually.

4. Take Probiotics

Probiotics are live bacteria that help maintain a healthy gut. They can improve IBS symptoms by restoring the balance of good bacteria in your digestive system. You can get probiotics in foods like yogurt, kefir, and sauerkraut or take supplements.

5. Avoid Large Meals

Eating large meals can make IBS symptoms worse. Instead, try to eat small, frequent meals throughout the day. This can help keep your digestion process more efficient.

6. Avoid or Limit Caffeine Intake

Caffeine can worsen your IBS symptoms, particularly diarrhea. You should try to limit your intake of coffee, tea, chocolate, and other caffeinated drinks.

7. Avoid or Limit Alcohol Consumption

Alcohol can irritate the lining of your intestines, which can worsen your IBS symptoms. You should try to limit your intake of beer, wine, and spirits.

8. Reduce Intake of Fatty and Fried Foods

Fatty and fried foods can be difficult to digest and can trigger IBS symptoms. You should try to reduce your intake of these foods and opt for healthier options.

9. Avoid Raw Fruits and Vegetables

Raw fruits and vegetables can be difficult to digest and can cause gas and bloating. You should try to cook them or opt for canned or frozen options.

10. Choose Low FODMAP Foods

FODMAPs are carbohydrates that some people cannot digest properly, which can worsen IBS symptoms. It is recommended to choose low FODMAP foods like rice, oats, chicken, fish, carrots, and zucchini.

11. Reduce Intake of Spicy Foods

Spicy foods can irritate the lining of your stomach and worsen IBS symptoms. You should try to reduce your intake of spicy foods like chili, hot sauce, and peppers.

12. Choose Lean Protein Sources

Protein is essential for maintaining muscle mass and keeping us full. However, certain protein sources like red meat can be difficult to digest and can worsen IBS symptoms. You should choose lean protein sources like chicken, fish, and tofu.

13. Add Ginger to Your Diet

Ginger is known to have anti-inflammatory and pain-relieving properties. It can help alleviate IBS symptoms like nausea and bloating. You can add fresh ginger to your meals or drink ginger tea.

14. Cook Your Meals with Olive Oil

Olive oil has anti-inflammatory properties and can help alleviate IBS symptoms. You should use olive oil to cook your meals rather than other types of oil.

15. Avoid Sugar and Artificial Sweeteners

Sugar and artificial sweeteners like aspartame and sorbitol can worsen IBS symptoms. You should try to avoid or limit your intake of these sweeteners.

16. Chew Your Food Thoroughly

Chewing your food thoroughly can help improve digestion and reduce the risk of swallowing air, which can cause bloating and gas.

17. Avoid Late Night Meals

Eating late at night can disrupt your sleep and affect your digestion. You should try to eat your last meal at least 2-3 hours before bedtime.

18. Use Mindful Eating Techniques

Mindful eating involves paying attention to your food and how it makes you feel. It can help alleviate IBS symptoms by reducing stress and anxiety. Try to eat in a calm environment and savor your food.

19. Get Enough Sleep

Sleep is essential for good health and can help improve IBS symptoms. A lack of sleep can cause stress and inflammation, which can worsen your symptoms.

20. Seek Professional Help

If you have tried these dietary recommendations but are still experiencing IBS symptoms, it is important to seek professional help from a doctor or registered dietitian.

They can provide you with personalized recommendations and help manage your symptoms.