Do you have irritable bowel syndrome (IBS) and want a tasty, helpful food to add to your meals? Porridge could be worth a try. Oats are high in fibre and can ease common IBS symptoms, but is porridge really good for people with IBS?
In this post we’ll look at how porridge may help with IBS and why it can ease symptoms. Read on to see if adding some warm, oaty goodness to your routine could improve your digestion.
IBS is a common digestive condition marked by abdominal pain, bloating, and changes in bowel habits. Its exact cause isn’t known, but factors like stress, diet and shifts in the gut microbiome are thought to play a role. Symptoms vary but often include cramps, bloating and gas, constipation or diarrhea, and a feeling of incomplete bowel movements.
Porridge oats are a solid source of fibre, which helps regulate digestion and can relieve IBS symptoms like constipation and bloating. The soluble fibre in oats is especially useful because it absorbs water and slows digestion, giving your body more time to break down food and absorb nutrients.
Oats also act as a natural prebiotic, feeding the beneficial bacteria in your gut. A healthy balance of these bacteria supports overall digestive health, which can be important for people with IBS. Another plus: oats are a low FODMAP grain, so they’re less likely to trigger symptoms that high-FODMAP foods can bring on.
For those with IBS-related diarrhea, the fibre in oats can help by absorbing excess water and slowing transit through the gut, which may help regulate bowel movements. That said, not all fibre helps everyone. Some studies show that insoluble fibre can worsen IBS for some people. Because oats are rich in soluble fibre, they tend to be gentler and less likely to irritate the gut.
Introduce oats slowly and watch how your body reacts. Some people don’t tolerate large increases in fibre—whether soluble or insoluble—so symptoms can sometimes worsen. Start with a small serving and no toppings, then gradually increase the portion and add toppings as you feel comfortable. If your symptoms get worse, stop eating them and consult a healthcare professional.
There’s no exact portion size that works for everyone, but the British Dietetic Association suggests a portion of about three tablespoons as a guide. Aim for one portion a day and pay attention to how you respond to the extra fibre.
Porridge is versatile and can be prepared in many ways to suit your needs. When added mindfully and introduced gradually, it can be a helpful part of a balanced diet for people with IBS. Listen to your body, adjust portions and toppings as needed, and if oats seem to make symptoms worse, stop and seek advice.