If you are one of the estimated 10-15% of people worldwide suffering from Irritable Bowel Syndrome (IBS), following a suitable diet can make a significant difference in managing your symptoms.

IBS is a chronic condition that affects the large intestine and causes symptoms such as abdominal pain, bloating, gas, constipation, and diarrhea. While there isn’t a one-size-fits-all diet for IBS, certain guidelines have been found to be helpful in alleviating symptoms. Here are 20 commandments to follow when it comes to an IBS-friendly diet:.

1. Increase Your Fiber Intake Gradually

Fiber can be beneficial for IBS sufferers, but it’s important to introduce it slowly to avoid exacerbating symptoms. Gradually increase your fiber intake by incorporating foods like fruits, vegetables, whole grains, and legumes into your diet.

2. Pay Attention to Your Fiber Sources

While fiber is essential, certain sources can worsen IBS symptoms. Opt for soluble fiber found in foods like oats, barley, psyllium, and fruits such as apples and berries, as they are less likely to cause bloating and gas.

3. Limit High-FODMAP Foods

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a group of carbohydrates that can trigger IBS symptoms. Limit foods high in FODMAPs, such as onions, garlic, wheat, rye, certain fruits, and some vegetables.

4. Small, Frequent Meals

Eating large meals can overwhelm your digestive system, leading to discomfort. Instead, opt for smaller, more frequent meals to ease the burden on your gut and prevent bloating and pain.

5. Stay Hydrated

Proper hydration is crucial for maintaining regular bowel movements and preventing constipation. Drink an adequate amount of water throughout the day, aiming for at least 8 cups.

6. Opt for Low-Fat Foods

Fatty foods can trigger IBS symptoms in some individuals. Choose low-fat alternatives to reduce the likelihood of experiencing digestive issues.

7. Mindful Eating

Eating mindfully, without rushing, chewing your food thoroughly, and paying attention to your body’s signals of hunger and fullness can help prevent digestive distress.

8. Avoid Trigger Foods

Identify and avoid specific trigger foods that worsen your IBS symptoms. Common triggers include spicy foods, caffeine, alcohol, carbonated beverages, and artificial sweeteners.

9. Consider Probiotics

Probiotics are beneficial bacteria that can help promote a healthy gut microbiome. Discuss with your healthcare provider whether probiotic supplements or foods like yogurt might be suitable for you.

10. Be Mindful of Gluten

While it’s not necessary for all IBS sufferers to avoid gluten, some may have sensitivities. Experiment with a gluten-free diet to determine if it improves your symptoms.

11. Limit Caffeine Intake

Caffeine can stimulate the bowel, potentially leading to symptoms such as diarrhea. Reduce your intake of coffee, tea, and energy drinks and see if it makes a difference.

12. Avoid Large Amounts of Gas-Producing Foods

Some foods are known to produce excess gas, which can worsen bloating and discomfort in individuals with IBS. Examples include beans, lentils, broccoli, cabbage, and onions.

13. Keep a Food Diary

Keeping a food diary can help you identify patterns between certain foods and your symptoms. Note what you eat and any subsequent reactions or changes in symptoms.

14. Manage Stress

Stress can aggravate IBS symptoms. Incorporate stress management techniques like regular exercise, meditation, deep breathing, or engaging in hobbies you enjoy to help manage your condition.

15. Limit Alcohol Consumption

Alcohol can irritate the gut and lead to worsening symptoms in some individuals. Moderation or avoiding alcohol altogether may be beneficial for managing IBS.

16. Cook Your Own Meals

Preparing your own meals allows you to have better control over the ingredients and cooking methods. Processed and restaurant foods often contain additives or trigger ingredients that can worsen symptoms.

17. Chew Mint Leaves

Mint leaves have been found to have a soothing effect on the digestive system. Chew on fresh mint leaves or drink mint tea to ease abdominal discomfort.

18. Stay Active

Regular physical activity can help regulate bowel movements and reduce symptoms of constipation. Engage in activities such as walking, jogging, yoga, or swimming.

19. Don’t Skip Meals

Skipping meals can disrupt your digestive system and lead to irregular bowel movements. Aim to have regular meals and snacks throughout the day.

20. Consult a Registered Dietitian

Each person’s IBS triggers and dietary needs can vary. For personalized advice, consider consulting a registered dietitian who specializes in digestive health to help you develop an individualized diet plan for managing your IBS.