Today’s guest post comes from Carly at Well Being Journal. She was diagnosed with IBS three years ago and has spent that time learning what eases her symptoms and what makes them worse.
IBS looks different for everyone, and that’s what Carly enjoys exploring and sharing with her readers. Here’s her take on IBS and the best foods to help keep symptoms under control.
If you’ve been diagnosed with IBS or think you might have it, you’re probably looking for ways to ease it quickly. If you get abdominal pain after eating, feel unusually tired, or have bathroom patterns that are too slow or too fast, adjusting your diet can help.
IBS varies from person to person, but some common trigger foods are well known to nutritionists and sufferers. Don’t try to cut out whole food groups — that can leave you short on important nutrients. Instead, make small swaps, starting with breakfast.
Oats
Many breakfasts are full of wheat and other gluten-based foods. These are hard to avoid in the cereal aisle. Some people with IBS feel better when they reduce gluten, since breaking it down can require higher stomach acid — something people with digestive issues may struggle to produce.
Blueberries
Blueberries are high in fiber and low in fructose, so they don’t spike insulin or irritate the stomach. Fruit is generally good, but high-fructose fruits like pineapple or mango can be harder to digest and may cause problems similar to eating sugary treats. Lower-fructose choices are usually gentler on the gut.
Bananas
Bananas are an easy-to-digest energy boost thanks to their soluble fiber, which attracts water and slows digestion. If you have IBS-D (diarrhea-predominant), riper bananas can be especially helpful. They’re also easy to add to many IBS-friendly recipes, like Carly’s sugar-free ice cream.
Linseeds
Also called flaxseeds, linseeds are full of fiber that feeds healthy gut bacteria. Their omega-3s support new, healthy cells and can help reduce inflammation. Sprinkle them on muesli or salads for a crunchy boost.
Natural yoghurt
Plain natural yoghurt is a gentle dairy option. Many people with IBS have trouble digesting milk proteins, but the live bacteria in yoghurt help break those proteins down, making it easier on the stomach. Use it at breakfast or as a snack with fruit.
Other foods that often work well for people with IBS include rhubarb, carrots, fish, avocado, nuts, and eggs.
Remember, everyone reacts differently. Try these foods and see how they affect you, or make a few swaps to test the difference. You might find you like the changes.
For more IBS tips, visit My Well Being Journal (warning: reading the blog may cause sudden hunger).
This post is not medical advice. If you think you have IBS, please consult your doctor.