Say Goodbye to Bloating! This IBS Diet Can Help Relieve Gas and Improve Digestion

You know that what you eat can have a big impact on your health. And if you’re struggling with poor gut health or irritable bowel syndrome (IBS), then following an IBS diet can help alleviate symptoms. Here, what you need to know about IBS and the foods you should add or subtract from your meal plan to feel your absolute best. 

What causes IBS?

According to Ali Rezaie MD, MSc, FRCPC, a gastroenterologist specializing in IBS treatment and a member of the Medical Advisory Board for Good LFE, several factors trigger this disorder. Previously, IBS was considered a psychosomatic disease (a disease involving mental and physical factors that may not have a medical explanation). But, it has since evolved into a larger condition concerning gut health.  

“An imbalanced gut microbiome (e.g. small intestinal bacterial overgrowth or SIBO), abnormal motility of the bowels and other organic causes [contribute to] the development of IBS symptoms,” says Dr. Rezaie. This chronic digestive disorder affects your gastrointestinal tract and causes symptoms like abdominal discomfort, bloating and diarrhea.

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The good news? Lifestyle modifications, dietary changes, supplements and/or medications can help effectively manage IBS—which isn’t a one-size-fits-all digestive disorder. 

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There are different types of IBS

Your doctor will determine the type of IBS you have based on your specific symptoms. Here are the four subcategories of IBS:

• IBS-D: Diarrhea and abdominal discomfort 
• IBS-C: Constipation and abdominal discomfort 
• IBS-mixed: Fluctuating loose stools and constipation with abdominal discomfort 
• IBS-U (U stands for unsubtyped): Symptoms don’t fit the above criteria but may include gas and bloating

Regardless of their symptoms, people with IBS find significant relief simply by making a few tweaks to their diet.  

What is the best IBS diet?

Arguably the most popular diet that’s been studied in IBS patients is called a low FODMAP diet. (FODMAP stands for fermentable, oligosaccharides, disaccharides, monosaccharides and polyols.) Johnston explains that FODMAPs are short-chain carbohydrates found in a variety of foods such as apples, legumes, cashews and some marinated meats. These foods are classified as “high FODMAP foods” and are believed to cause symptoms of IBS for many people.

If you find that your symptoms flare up when eating these types of foods, it’s worth trying out a low FODMAP diet to see if it helps. A low FODMAP diet is a three-step process of eliminating these foods from your meals, reintroducing them to see which ones are troublesome and identifying the ones triggering IBS symptoms. 

With the guidance of a health professional, a low FODMAP diet can help IBS symptoms improve as you figure out what your specific triggers are. However, Dr. Rezaie cautions against prolonging this diet. “Given its restrictive nature, long-term adherence to this diet beyond several months has been associated with malnutrition,” he says. 

Always consult your doctor before making any dietary changes to ensure you approach an IBS diet in a way that makes sense for you.

Foods to limit on an IBS diet

To pinpoint foods potentially worsening your IBS symptoms, Leah Johnston, RDN, culinary nutrition certified registered dietitian at SRW, encourages you to keep track of your eating habits. 

“My number one suggestion to people struggling with IBS symptoms is to spend a week or two keeping a food journal that details what you eat and drink, when you eat, any symptoms you experience and any emotions you may have felt during the day,” she says. 

While the foods that trigger symptoms differ for everyone, Johnston shares 10 that are commonly linked to an IBS flare-up:

• Fried foods
• Dairy products (for those who are lactose intolerant)
• Fatty foods 
• Processed foods 
• Fiber-rich fruits and vegetables
• Wheat (if you have a gluten sensitivity or celiac disease)
• Sugars and sweeteners like high fructose corn syrup
• Milk or white chocolate
• Carbonated beverages
• Caffeinated beverages
• Alcohol

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Foods you can enjoy on an IBS diet

Not sure which foods are “safe” to eat when you have IBS? Try starting with some of these low FODMAP foods:

• Vegetables such as bell peppers, Brussels sprouts and potatoes
• Fruits such as grapes, strawberries, oranges and pineapple
• Dairy alternatives such as almond milk or soy milk
• High-protein foods such as eggs and lean meat
• Nuts and seeds such as peanuts, pumpkin seeds and walnuts
• Dark chocolate

Algae could also alleviate IBS symptoms

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One surprising addition to your IBS diet? Seaweed. Researchers from the University of California–San Diego discovered that a particular species of algae (called C. reinhardtii) could help ease abdominal pain and other symptoms associated with IBS.

The study, published in the Journal of Functional Foods, gave 51 participants spoonfuls of the powdered algae daily for one month. When the trial concluded, those who struggled with IBS-like symptoms reported more regular bowel movements, less bloating and less bowel discomfort. 

The researchers also collected stool samples to track any changes to the gut microbiome. They found that those who did not previously have digestive issues didn’t suffer any harmful changes in their microbiome from the algae. This algae is found in different seaweeds such as nori, kombu and wakame. Bonus: The algae is also extremely high in iodine and may help to improve thyroid health.