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IBS Diet, foods that trigger and foods that help

According to IBS Research Update, a registered charity that funds a research programme into the causes of and treatment for Irritable Bowel Syndrome, certain foods appear to make IBS worse for some people and some foods appear to help but these foods have different effects on different people.

In 1995 IBS researchers carried out a survey on 322 women and 78 men, 98% of whom had been diagnosed with IBS by a medical doctor and 1.5% who had been diagnosed with IBS by an alternative health practitioner. Each person was asked to list the foods and drinks they found helpful and the ones that made their symptoms worse.

An interesting finding in this survey was that some of the foods listed were helpful for some IBS sufferers and that very same food was described as something to be avoided by another IBS sufferer. This would appear to confirm that accepted view that IBS is indeed a very individual experience with no two people being affected in the same way. So for some people, the very thing that is helpful can actually exacerbate the symptoms in someone else.

The following lists represent the top 10 foods listed as helpful and the top 10 listed as foods to be avoided.

Top 10 Foods listed as helpful

Fish
Green Vegetables
Other Vegetables
Non citrus fruit
Rice
Citrus Fruit
Brown Bread
Yoghurt
Cereals
Pasta

Top 10 Foods most avoided

Spicy Foods
Fried and Fatty Foods
Greens
Citrus Fruit
Cheese
Onions and Leeks
Cereals
Non Citrus Fruit
Chocolate
Bran

As you can see from the foods above, fruit, both citrus and non-citrus, as well as cereals and green vegetables appear on both lists.

Of course any foods or drinks that you consume can have an affect on your bowel movements and as such, are the first thing to look at when trying to identify trigger factors for the symptoms. However, the only way to know what affects you and what doesn’t is to take note of everything you eat and drink for at least a couple of weeks and observe any effect, positive or negative, that each food or drink has on your IBS symptoms.

What about Fibre?

Fibre is important in the diet as it provides roughage and helps the bowels to work efficiently. However, bran is no longer recommended for IBS as research has shown that in some cases it can make the symptoms worse. If this is the case then it is better to get enough fibre from fresh fruits and vegetables, some grains and perhaps soluble fibre in the form of Ispaghula husk.

What about Beans, Lentils and Pulses?

These foods are renowned for producing a lot of gas in the stomach so could increase stomach cramps and pain and make your IBS worse. If flatulence and cramps are a problem, then it might be wise to reduce these foods in your diet.

Probiotic foods and supplements

It is interesting that Antibiotics can make the symptoms of IBS worse. Antibiotics upset the balance of bacteria in the gut by killing off all bacteria including good bacteria. Probiotic bacteria can help maintain the balance of bacteria in the gut and consequently, this type of bacteria is often referred to as “friendly bacteria”. The beneficial effect of Probiotics for IBS is backed up by the preliminary results of an Australian research study conducted by the University of New South Wales which found that probiotics can help relieve the symptoms of IBS. Probiotics is available in supplement form or in Probiotic drinks and yoghurts.