There's no single diet or medicine that works for everyone with IBS (irritable bowel syndrome). But there are things that can help if you have been diagnosed with IBS, to help improve your symptoms or avoid making them worse.
Do
try to eat a healthy, balanced diet
keep a diary of what you eat and any symptoms you get – try to avoid things that trigger your IBS
try to drink at least 8 to 10 drinks of fluid (around 1.5 litres) a day, such as water or non-caffeinated drinks such as herbal tea
try to find ways to relax
get plenty of exercise
try probiotics for a month – they may help any symptoms caused by gut bacteria changes
Don't
do not delay or skip meals
do not eat too quickly
do not eat lots of fatty, spicy or processed foods
do not eat more than 3 portions of fresh fruit a day (a portion is 80g)
do not drink more than 3 cups of tea, coffee or any other caffeinated drink a day
do not drink lots of alcohol or fizzy drinks
If you worry about getting IBS symptoms while you're away from home, you can buy a key from the IBS Network shop or Disability Rights UK shop to help you access public toilets.
To help reduce symptoms like bloating, cramps and farting:
- eat oats (such as porridge) regularly
- eat up to 1 tablespoon of linseeds (whole or ground) a day
- avoid foods that are hard to digest (like cabbage, broccoli, cauliflower, brussels sprouts, beans and onions)
- avoid products containing a sweetener called sorbitol
- ask a pharmacist about medicines that can help, like Buscopan or peppermint oil
How to reduce diarrhoea
To help prevent diarrhoea, you can:
- cut down on high-fibre foods like wholegrain foods (such as brown bread and brown rice), nuts and seeds
- avoid products containing a sweetener called sorbitol
- ask a pharmacist about medicines that can help, like loperamide (Imodium)
If you keep getting diarrhoea, make sure you drink plenty of water to avoid dehydration.
To help ease constipation, you can:
- drink plenty of water to help make your poo softer
- increase how much soluble fibre you eat – good foods include oats, pulses, carrots, peeled potatoes and linseeds (whole or ground)
- ask a pharmacist about medicines that can help (laxatives), like Fybogel
Find out more
See a GP if:
- diet changes and pharmacy medicines are not helping your IBS symptoms
- you need to avoid lots of different foods to control your IBS symptoms
They may refer you to a dietitian or specialist for advice, and can also suggest other treatments to try.
