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THE IBS DIETITIAN

Kirsten Jackson Consultant BSc Hons PG Cert RD

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The IBS Diet – Dietitian Advice

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert Leave a Comment

It is no surprise then that I frequently get asked about the best ‘IBS diet’ to go on as Irritable bowel syndrome (IBS) is often triggered by food.

But, as with many things in gut health, there is no such thing as an ‘IBS Diet.’ Instead, there are many different parts to a diet which need to be considered.

In this article, I will explain the different things you can try with your diet to improve your IBS symptoms.

IBS diet

Diet Pattern and Eating Habits

At the very core of good gut health, there are some basics you must get a handle of before going further with your changes and trials.

  • Eating 3 meals per day
  • Drinking 1.5-3L of fluid a day
  • Avoiding excess caffeine
  • Avoiding excess alcohol
  • Managing stress

These are all key elements of a healthy gut. They form the backbone of any IBS diet.

Alongside this is fibre, with a recommended 30g / day in the UK.

Supplements

Peppermint Oil

Peppermint oil capsules have been shown to help with stomach pain in those with IBS. You can read more about this is one of my previous posts here.

Fibre Supplements

Golden linseed – either whole or ground are often useful for those with constipation type symptoms. The linseed actually form a gel like substance in your bowel which helps you go to the toilet.

Start off with just 1 teaspoon of linseed per day and work your way up to 4 tablespoons slowly. Stop increasing your intake when your notice your symptoms improve to a satisfactory standard or if they worsen.

Please note, you will need to ensure you are drinking plenty of water for the linseed to soak up. Ideally 150mls alongside the linseed and a total of 1.5 – 3 L of fluid / day (1).

Wheat bran is not recommended in those with IBS as it may actually worsen symptoms.

Probiotics

Probiotics are live bacteria which are able to reach the large bowel in a quantity which provides a benefit to your health.

There are several brands of probiotics on the market now which are well researched to show that they help improve IBS symptoms and so can be incorporated into an ‘IBS Diet.’ To find out which probiotics are beneficial in IBS, click here.

Care should be taken with probiotics, as not everyone seems to get a benefit. Trial 1 type for a month and if you see no chang, trial a different brand.

Prebiotics

Prebiotics are food for the good gut bacteria in your large bowel. We know that an altered gut bacteria is often seen in those with IBS and so protecting or improving these levels through prebiotics may well help your symptoms.

You can either take a supplement or include foods in your diet which naturally contain prebiotics. For more advice on this, please click here to access my other article all about Prebiotics as part on an IBS diet.

Just a note – be careful which your dose you take, as higher intakes can lead to worse IBS symptoms.

The low FODMAP Diet

The low FODMAP diet is a process of reducing fermentable carbohydrates and then reintroducing them to find out which group or groups are causing IBS symptoms.

The low FODMAP diet is not a diet for life though and recently studies have shown that following a this diet in the long-term may have negative affects on your health (2).

Although this diet may appear simple, it can complicated. It may even cause your symptoms to worsen, or for you to end up with a nutritional deficiency. For this reason, it is recommended that you only do this diet under the supervision of a registered dietitian.

Summary

There is no such thing as 1 ‘IBS diet’ unfortunately. But, start off with the very basics and then trial other areas one at a time to find out which one suits you.

Do not feel overwhelmed as IBS can be quite complicated and it is not unusual to need help from a professional If this is the case, contact me today for a chat.

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Filed Under: Low FODMAP diet Tagged With: the low FODMAP diet explanation, the modified low FODMAP diet

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

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the.ibsdietitian
πŸ€” WHAT IS YOUR EXPERIENCE WITH THE FODMAP DIET? πŸ€” WHAT IS YOUR EXPERIENCE WITH THE FODMAP DIET? COMMENT πŸ‘‡ 
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πŸ‘‰So you tried the low fodmap diet with the hopes and promises that it would fix your IBS. You stuck with the relentless restrictive diet for what felt like weeks…but yet achieved no results 😞 Leaving you feeling hopeless and defeated. 
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πŸ‘‰ but I’m here to tell you that the low FODMAP diet doesn’t work for everyone and thats OKAY! There are other options that we use for individuals who follow the Take Control Programme. There is hope so please hold on in there πŸ™πŸ».
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.β €
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#ibs #ibsdietitian #lowfodmap #lowfodmapdiet #lowfodmaprecipe #irritablebowelsyndrome #guthealth #guthealthdiet
CAN YOU RELATE? ​​​​​​​​​​​​​​​​
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😭 I think this post emphasises the point that NOT EVERY DISABILITY IS VISIBLE. As IBS sufferers we often hide our pain in silence day in day out, hoping nobody notices or asks questions. When people ask how we’re doing, we do the polite thing and reply with β€œI’m fine”. Leaving the burden of IBS to be dealt with alone…​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
πŸ€” But what about instead of struggling alone in silence, you embody the Take Control Method whereby you prioritise emotional support. Open up to a friend, a colleague or a loved one - problem shared is a problem halved. ❀️​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
😳WHAT ELSE WOULD YOU ADD? Comment below! ​​ 😳WHAT ELSE WOULD YOU ADD? Comment below! ​​​​​​​​​​​​​​​​
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☹️This starter pack is the daily reality for IBS sufferers πŸ˜”. Living with IBS can cause anxiety, and this anxiety then leads to worsening of symptoms, leading to you developing what some would see as ridiculous coping mechanisms like only wearing baggy clothing and always carrying a spare pair of underwear wherever we go…​​​​​​​​​​​​​​​​
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🀩But what if it doesn’t have to be this way. What if you didn’t have to feel that looming anxiety Every. Single. Day. The Take Control Method can take you through making small sustainable changes so you can ditch the extra pair of underwear.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.β €β €β €β € ⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
πŸ€”WHICH OF THESE TRUTHS SURPRISE YOU? ​​​​​​​​​​​​​​​​
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😠There is a lot of misinformation out there on gut health/IBS and it drives me mad. And it’s this type of misleading information that can leave individuals worth off with their IBS than where they originally started. πŸ˜” ​​​​​​​​​​​​​​​​
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😍Instead of wasting your time and money on supplements, fad diets and intolerance tests (the list goes on) why not focus on the core foundations of IBS management - diet, movement, sleep and mental health. In the Take Control Method we make small changes in each of these areas which leads to life-changing differences.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
🐢Comment below if you think doctors should star 🐢Comment below if you think doctors should start prescribing dogsπŸ€·β€β™€οΈβ €β €β €β €β €β €β €β €β €β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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πŸ™ƒOK - disclaimer here - there is no research on dogs and their impact on IBS but if this goes ahead I am so signing up! They double up as a hot water bottle and a cuddling companion - perfect after a rough day of IBS symptoms πŸ™πŸ».​​​​​​​​​​​​​​​​
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πŸ₯°If you find your dog can help you when you’re in a rut with your IBS symptoms then the Take Control Programme supports you! Emotional support, whether that is in the form of a human being or a fluffy animal is key to mastering your IBS symptoms.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.β € ⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
WHAT ELSE WOULD YOU ADD? πŸ˜”
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πŸ˜₯ IBS not only impacts your life but it  impacts those around you too…and it can lead you to feeling really guilty when your IBS gets in the way of your relationship even though it’s not your fault…
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πŸ‘©β€β€οΈβ€πŸ’‹β€πŸ‘¨This is why explaining to your partner what is going on can be crucial to having a harmonious relationship. You may even find that opening up to them helps you to manage your IBS as you’re less stressed about letting them down. In the Take Control Programme we emphasise that it is crucial that you have this support in place to manage your IBS πŸ™πŸ». 
β €β €β €β €β €β €β €β €β €
πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.β €
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#ibs #irritablebowelsyndrome #lowfodmapdiet #lowfodmaprecipes #guthealth #ibsdietitian #ibsdietician
πŸ€” DO YOU HAVE AN ACTUAL DIAGNOSIS OF IBS? ​​​​​​​​
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πŸ™A lot of people assume that they have IBS when their digestive system isn’t working the way that it usually should be. You may think this is a fair assumption, but your symptoms may actually be red flags for other conditions such as Inflammatory Bowel Disease (IBD). This is not good as a misdiagnosis leads to inappropriate treatment.​​​​​​​​
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❀️ In the Take Control Programme we always ensure that IBS has been officially diagnosed prior to starting your management journey. Look up β€˜How to Get an Official IBS Diagnosis’ on my website if you’re unsure where to start.​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀​​​​​​​​
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#ibs #irritablebowelsyndrome #lowfodmapdiet #lowfodmaprecipes #guthealth #ibsdietitian #ibsdietician
πŸ“Ί Last weekend I was on UK TV being interviewed πŸ“Ί Last weekend I was on UK TV being interviewed by the legendary @therealtrishagoddard all about the recent salmonella outbreak.

⏩ Overview of what we discussed.
πŸ‘‰ Salmonella is a bacteria which can live in the intestines of animals (including us humans).
πŸ‘‰ It is passed on via infected faeces contaminating your food.
πŸ‘‰ Good hand hygiene and safe food storage and prep is vital to prevent this.
πŸ‘‰ Do NOT wash raw chicken as this can lead to contamination of your kitchen with salmonella
πŸ‘‰ Symptoms of salmonella can range from none to fatal (rare). But typically people will get a fever, vomitting and diarrhoea for 5-7 days.

⏩ For further concerns over this particular outbreak please do check out the @foodgov website

#salmonella #publichealth @bda_dietitians
HAVE YOU HEARD SOMETHING LIKE THIS BEFORE? πŸ₯Ίβ€‹ HAVE YOU HEARD SOMETHING LIKE THIS BEFORE? πŸ₯Ίβ€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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☹️ IBS is often belittled as a condition that 'isn't that bad'. by friends, by family and even by healthcare professionals. It leaves you feeling frustrated but also second guessing your own pain and struggles... ​​​​​​​​
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πŸ’ͺI am here to tell you that you have every right to advocate for your own health - if you won't, no one else will. Surrounding yourself with people who understand what you're going through, and defying those who belittle it is key. Social support is a key element of my Take Control Programme.​​​​​​​​
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πŸŽ‰ πŸŽ‰ Have you downloaded my FREE IBS guide yet? The link is in the bio. 🀩 ​​​​​​​​
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#ibs #irritablebowelsyndrome #ibsdiet #lowfodmap #lowfodmaprecipe #ibsdietitian #ibsdietician
Have you been impacted by this? πŸ˜” ❀️​​​​​​​​
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😞As I’m sure lots of you can relate, IBS has a close link with our mental health, including the link between IBS and depression. Poor mental health can lead to worsening of our symptoms, and our IBS symptoms can lead to worse mental health…it’s a vicious circle πŸ˜₯. ​​​​​​​​
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πŸ™πŸ» the good news is there are multiple ways to help manage your mental health. Adopt the Take Control Approach and prioritise your mental health. Not tomorrow, not next week but now as it is a core element to IBS management ❀️. ​​​​​​​​
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πŸŽ‰ πŸŽ‰ Are you ready to FINALLY master your IBS? Book a FREE 15 minute discovery call with me or my colleagues. 🀩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #chronichealth #multifactorial #ibstype #ibstyping #ibsc
DO YOU MOVE FOR YOUR GUT HEALTH? Comment below πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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πŸ₯΅We all know exercise is good for us, but the thought of intensive HIIT workouts doesn't exactly appeal to all of us...in fact intense exercise can actually contribute to IBS symptoms for some.​​​​​​​​​​​​​​​​
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πŸ€”But what if it didn't have to be so complicated? Instead of seeing movement as a scary and intense activity, why not try walking? - this counts as movement and has so many fabulous benefits for IBS as listed above  Movement is one of the KEY pillars of IBS management that we tackle in my Take Control Programme.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Are you ready to FINALLY master your IBS with guidance? Book a 15 minute enquiry call with me or my colleague (link in bio). 🀩 
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#ibs #walking #movement #irritablebowelsyndrome #ibsexpert
πŸ€” Have you ever tried to eat intuitively? ​​​​​​​​
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🀝 Myself and @wholistic_health_and_wellness have teamed up to look at how intuitive eating could help you with your IBS. Because there is such a strong relationship between IBS and disordered eating behaviors, it’s important to look at our relationship with food when working to reduce IBS symptoms.​​​​​​​​
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πŸ₯°Learning to eat intuitively is a great way to improve your relationship with food, remove guilt and stress from the eating experience, reconnect with hunger and fullness cues, and find the foods that work best with your body!​​​​​​​​
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#intuitiveeating #healthyeating #mindfulness #disorderedeating #eatingdisorder #ibs #ibsdiet #lowfodmap
DO YOU DO ANY OF THESE? πŸ˜” ​​​​​​​ DO YOU DO ANY OF THESE? πŸ˜” ​​​​​​​​
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πŸ‘‰ In IBS, there are a lot of subtle behaviour changes that we make in order to hide our struggle πŸ˜•. We are scared if the judgement and we are scared of being singled out 😭. ​​​​​​​​
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πŸ‘‰ Instead of making behaviour changes to mask your symptoms, why not try making small changes to reduce your symptoms? In the Take Control Method we encourage individuals to be open about their problems, instead of hiding them from others so that they can receive the the support they need to put these changes in place ❀️. ​​​​​​​​
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πŸŽ‰ πŸŽ‰ Are you ready to FINALLY master your IBS with guidance? Book a 15 minute enquiry call with me or my colleague (link in bio). 🀩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
WHICH ONE ARE YOU? Comment below!​​​​​​​​​​​​​​​​
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πŸ‘‰I will say it time and time again... IBS is SO individualised and personal. No 2 clients ever look the same. This is why generic IBS advice often does not lead to the results that you are hoping for. Taking a random probiotic, eating more fibre or even trying the low FODMAP diet (without professional help) can leave many IBS sufferers no nearer to symptom relief than they were...​​​​​​​​​​​​​​​​
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🀩This is why working with an expert in the field of IBS is so crucial in order to get that specific advice that you need to achieve your symptom relief - we value that everyone is different and it is not a one size fits all world❀️.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Are you ready to FINALLY master your IBS? Book a FREE 15 minute discovery call with me or my colleagues. πŸ€©β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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#ibs #irritiablebowelsyndrome #ibsdiet #lowfodmap #lowfodmaprecipes #ibsc #ibsd
Do you suffer with any of these other symptoms? CO Do you suffer with any of these other symptoms? COMMENT BELOW.
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πŸ€¦β€β™€οΈYour 'IBS' may actually be a histamine intolerance as some symptoms are similar. Additional symptoms include headaches, itchy skin and sinus problems - symptoms vary though.
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πŸ€¦β€β™€οΈA histamine intolerance is caused by a lack of the enzymes which would normally break histamine down. Leading to an overload of histamine in the body.
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πŸ€¦β€β™€οΈHistamines are found naturally occurring in certain foods and how a food is processed can impact the histamine quantity.
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πŸ€¦β€β™€οΈThis intolerance is diagnosed by symptoms improving whilst avoiding histamines and these symptoms then come back with the reintroduction of histamines (to confirm). Please note though that you should always visit your doctor first to rule out other conditions that can also cause these symptoms.
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πŸ€”Having a histamine intolerance is not like having an allergy. You will have a certain tolerance level and it is important to work this out in order to avoid an overly restrictive diet. 
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🀩We cover histamine intolerances in my NEW histamine intolerance E-Book! 
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #mumlife #dubaimom #constipation #chronicpain #chronicallyunwell #women'shealth #histamine #foodchemicalintolerances
πŸ‘‡Do you get any symptoms of histamine intoleran πŸ‘‡Do you get any symptoms of histamine intolerance? Comment below?​​​​​​​​
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πŸ€“Histamine intolerance impacts 1-3% of the population (more than coeliac disease which you would have been tested for as part of your IBS diagnosis).​​​​​​​​
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πŸ™ƒThe symptoms of histamine intolerance do have some overlap. If you have IBS but have seen no relief with typical IBS treatments you may well have histamine intolerance.​​​​​​​​
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πŸŽ‰Check out our new E-Book all about this condition, how to diagnose it and how to manage it (link in bio).​​​​​​​​
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#histamineintolerance #ibssymptoms #guthealthdiagnosis #histamineguide
πŸŽ‰ Histamine Intolerance E Book - on sale now πŸ”— link in bio.​​​​​​​​
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β†’58 pages​​​​​​​​
β†’Histamine intolerance diagnosis protocol​​​​​​​​
β†’Meal plan​​​​​​​​
β†’Recipes​​​​​​​​
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‼️ A step by step guide based on scientific facts to help people get accurately diagnosed with histamine intolerance.​​​​​​​​
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#histamineintolerance #ibs #guthealth #dietitians #refractoryibs #itchyskin #foodintoleranceguide
Anyone investing in this?πŸ€·β€β™€οΈ comment bel Anyone investing in this?πŸ€·β€β™€οΈ comment below πŸ‘‡ ​​​​​​​​​​​​​​​​
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β€‹β€‹β€‹β€‹πŸ€©πŸ€©Fed up of being fed up with your IBS? Download my free top 10 IBS mistakes! - link in bio!​​​​​​​​​​​​​​​​
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#onions #elonmusk #ibs #ibsmemes
WHAT IS YOUR BINGO LOOKING LIKE? πŸ˜” comment belo WHAT IS YOUR BINGO LOOKING LIKE? πŸ˜” comment below πŸ‘‡ ​​​​​​​​
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πŸ˜₯ IBS can be unpredictable in nature and it can feel like you never know if you’re going to have a good or bad day…You try to pinpoint a trigger but gosh is it hard 😫.​​​​​​​​
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😊 But what if you could predict the future? Identifying YOUR personal triggers and how to manage these is key to Taking Control of your IBS and is an integral part of the Take Control Programme. Why not try filling out a food and mood diary this week to see if you can pinpoint if what you eat and/or your feelings play a role? ​​​​​​​​
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🀩🀩Fed up of being fed up with your IBS? Download my free top 10 IBS mistakes! - link in bio!​​​​​​​​
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#ibs #ibsdiet #irritablebowelsyndrome #guthealth #guthealing #lowfodmap #lowfodmaprecipes #gutissues #healthygut
❀️As April is IBS awareness month, myself and ❀️As April is IBS awareness month, myself and @dieteticallyspeaking have teamed up to spread the word about the relationship between disordered eating and IBS.
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➑️Swipe for information about the overlap between these conditions and also how this relationship can go in either direction i.e. there’s s higher risk of gut issues with disordered eating or an eating disorder and a higher risk of disordered eating with IBS.
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πŸ₯°For more information go to @dieteticallyspeaking bio for a full article about this important topic! 
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#ibs #ibsawarenessmonth #guthealth #guthealing #disorderedeating #eating disorder
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