Living with Irritable Bowel Syndrome (IBS) can be challenging. The condition affects the large intestine and causes symptoms such as bloating, abdominal pain, constipation, and diarrhea. These symptoms can be triggered by certain foods.

Therefore, it’s important to follow an IBS diet that’s tailored to your individual needs. Here are 15 commandments to keep in mind.

1. Thou shalt identify trigger foods

The first step in managing IBS is to identify trigger foods. Keep a food diary and note down which foods cause symptoms. Common trigger foods include wheat, dairy, beans, and cruciferous vegetables.

Once you’ve identified your trigger foods, avoid them as much as possible.

2. Thou shalt eat small, frequent meals

Eating too much at once can aggravate IBS symptoms. Aim to eat small, frequent meals throughout the day instead of three large ones. This can help prevent bloating, cramping, and other discomforts.

3. Thou shalt chew food well

Chewing food well can aid digestion and reduce the risk of symptoms. Take your time to chew each mouthful of food before swallowing. Aim to chew at least 20 times per mouthful.

4. Thou shalt drink plenty of water

Drinking enough water can help prevent constipation, a common symptom of IBS. Aim to drink at least eight glasses of water per day, and more if you’re exercising or in hot weather.

5. Thou shalt limit caffeine

Caffeine can stimulate the intestine and cause diarrhea or abdominal pain. Limit your intake of caffeine-containing drinks, such as coffee, tea, and soda.

6. Thou shalt avoid artificial sweeteners

Artificial sweeteners such as aspartame and saccharin can cause bloating, gas, and diarrhea in some people. Avoid foods and drinks that contain these sweeteners.

7. Thou shalt eat soluble fiber

Fiber can help regulate bowel movements and prevent constipation. However, some types of fiber can aggravate IBS symptoms. Aim to eat soluble fiber, which dissolves in water and forms a gel-like substance, instead of insoluble fiber.

Good sources of soluble fiber include oats, barley, and psyllium husk.

8. Thou shalt avoid fatty foods

Fatty foods can slow down digestion and cause bloating, gas, and abdominal pain. Limit your intake of high-fat foods such as fried foods, creamy sauces, and fatty meats.

9. Thou shalt eat probiotics

Probiotics are beneficial bacteria that live in the large intestine. They can help regulate bowel movements and reduce symptoms of IBS. Eat foods that contain probiotics, such as yogurt, kefir, and fermented vegetables.

10. Thou shalt avoid lactose

Lactose intolerance is common in people with IBS. Milk and other dairy products contain lactose, which can cause bloating, gas, and diarrhea in people who are lactose intolerant.

If you’re lactose intolerant, avoid dairy products or use lactose-free alternatives.

11. Thou shalt eat low FODMAP foods

FODMAPs are fermentable carbohydrates that can cause symptoms in people with IBS. A low FODMAP diet involves limiting foods that are high in FODMAPs, such as garlic, onions, and wheat. Consult a registered dietitian to learn more.

12. Thou shalt eat slowly

Eating slowly can help prevent bloating, cramping, and other discomforts. Take your time to savor each bite and put your fork down between mouthfuls. Don’t rush your meal.

13. Thou shalt avoid spicy foods

Spicy foods can irritate the intestine and cause diarrhea or abdominal pain. If you’re sensitive to spicy foods, avoid them or use milder spices.

14. Thou shalt cook vegetables well

Raw or undercooked vegetables can be difficult to digest and cause bloating, gas, and other symptoms. Cook your vegetables well to make them easier to digest.

15. Thou shalt take time to relax

Stress can trigger symptoms of IBS. Take time to relax and unwind, whether it’s through meditation, yoga, or a hobby that you enjoy. This can help reduce stress and improve your overall well-being.