IBS Diet
IBS (Irritable Bowel Syndrome) is a digestive disorder affecting the large intestine that may cause symptoms like abdominal cramping, bloating, gas, diarrhoea, or constipation. Although its cause is still unclear, IBS chronically affects 10 to 20% of people globally, while in South Africa, around 8% of the population is affected. That’s around 4.6 million people!
However, as frustrating and uncomfortable as IBS can be, it doesn’t have to stop you or your loved ones from living their lives to the fullest. Combined with your GP, dietician, and therapist, there are a few IBS-friendly foods that you can start incorporating into your daily routine and diet for natural IBS relief.
10 Best foods for IBS relief
Foods that commonly trigger IBS symptoms include high FODMAP, fried, and fatty foods, such as garlic, onions, and highly processed snacks. For consistent relief and prevention of IBS triggers, consider incorporating these top 10 best foods that soothe IBS symptoms.
As with any advice, start small and consult your GP or dietician, especially if you are taking special medications.
1. Ginger
- What it does: Calms nausea, aids digestion, and has anti-inflammatory properties
- How to use it: Best used in curries, stir-fries, soups, and stews, or drink as a tea
2. Oats
- What it does: Provides your body with soluble fibre and helps regulate bowel movements
- How to use it: Great in smoothies, for your morning porridge as hot oats or as overnight cold oats
3. Peppermint
- What it does: It’s a natural anti-spasmodic, so it can ease cramping and bloating
- How to use it: Eat fresh in smoothies, salads, sandwiches, or as a garnish, or add to cooked veggies (like peas), or in soups and stews; or drink as a refreshing tea
4. Banana
- What it does: Provides your body with potassium (eases cramps) and fibre (helps regulate bowel movements)
- How to use it: Eat as is, add to smoothies, or make a delicious banana bread
5. Chia seeds
- What it does: Provides soluble fibre that helps ease and regulate bowel movements (eat in moderation)
- How to use it: Add to smoothies, as a refreshing drink, or make chia pudding
6. Firm tofu
- What it does: It’s a great source of lean protein that’s easily digested, and is low in fermentable carbohydrates
- How to use it: Use as an animal protein substitute, or use in stews, stir-fries and curries
7. Leafy greens
- What it does: Provides your body with loads of nutrients like Vitamins A, C and K, iron, and fibre; and doesn’t cause fermentation in your gut
- How to use it: Eat raw in salads and smoothies, or gently fry, add to soups, stews, stir-fries, and curries
8. Lactose-free yoghurt
- What it does: Provides your body with important nutrients like calcium and protein, without the bloating effects of lactose (a natural sugar found in dairy that many people can’t digest)
- How to use it: Eat as is for breakfast, or with fresh fruit, use in smoothies or lassi, or as a base for sauces in dips, pastas, stews, and curries
9. Kimchi
- What it does: Fermented foods like kimchi are rich in probiotics that help maintain or reset your gut flora and aid with digestion
- How to use it: Eat as is as a side, or use it in dishes like soups, stews, and pancakes
10. Quinoa
- What it does: Quinoa is gluten-free and a low FODMAP food, providing your body with protein and fibre
- How to use it: As a substitute for starches and other carbohydrates like pasta and rice, or used in salads
Trust your gut
Everyone’s gut is different and can react to the same foods with totally different symptoms. However, IBS is a manageable chronic condition that takes some trial and error to get right. Consult with your GP or dietitian before making any drastic changes to your diet. Remember to stay hydrated and eat in moderation.
