Irritable bowel syndrome (IBS) affects the large intestine and can cause chronic abdominal pain, bloating, and changes in bowel movements. While there is no cure for IBS, managing symptoms with diet can be helpful.

Below are some tips and tricks to help manage IBS symptoms through diet.

Eat a Diet Rich in Fiber

Fiber is important for maintaining bowel regularity and preventing constipation, a common symptom of IBS. However, not all types of fiber work for everyone with IBS.

Soluble fiber is generally well-tolerated and can be found in foods like oatmeal, lentils, and fruits like berries and oranges.

Insoluble fiber, on the other hand, can be more difficult to digest and may exacerbate symptoms in some people. Foods high in insoluble fiber include wheat bran, whole grains, and some vegetables like cauliflower and broccoli.

Experimenting with different types and amounts of fiber can help determine what works best for individual symptoms.

Try a Low-FODMAP Diet

FODMAPs are fermentable carbohydrates found in many foods that can be difficult to digest for some people with IBS. Studies have shown that a low-FODMAP diet can significantly improve symptoms for those with IBS.

Common high-FODMAP foods include garlic, onions, wheat, apples, and dairy. Consult a registered dietitian to ensure nutritional adequacy while following a low-FODMAP diet, as some nutrient deficiencies can occur when cutting out certain foods.

Stay Hydrated

Drinking enough water is important for maintaining healthy digestion and preventing constipation. Aim for at least 64 ounces of water per day and avoid caffeinated or alcoholic beverages, as they can irritate the digestive system.

Avoid Trigger Foods

Avoiding foods that trigger IBS symptoms is an important part of managing the condition. Common trigger foods include dairy, gluten, fried and fatty foods, and artificial sweeteners.

Keeping a food diary can help identify trigger foods and improve symptom management.

Eat Smaller, More Frequent Meals

Instead of eating three large meals per day, consider eating smaller, more frequent meals to help ease digestion and prevent symptoms. Eating slowly and chewing thoroughly can also prevent overeating and aid digestion.

Experiment with Probiotics

Probiotics are beneficial bacteria that reside in the gut and can improve digestion. Some research suggests that taking probiotics can alleviate IBS symptoms like bloating and constipation.

However, not all strains of probiotics work for everyone, so experiment with different types and brands to find what works best.

Avoid Eating Late at Night

Eating late at night can disrupt sleep and cause digestive issues. Aim to finish eating at least three hours before bedtime to allow for proper digestion and prevent symptoms like acid reflux and heartburn.

Reduce Stress

Stress and anxiety can exacerbate IBS symptoms. Practicing regular exercise, getting enough sleep, and relaxation techniques like meditation and deep breathing can help reduce stress and improve symptom management.