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Kirsten Jackson Consultant BSc Hons PG Cert RD

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The IBS Diet – Dietitian Advice

by Kirsten Jackson Specialist Dietitian 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 Specialist Dietitian

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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CONSTIPATION vs LOW FODMAP DIET - share this post. CONSTIPATION vs LOW FODMAP DIET - share this post.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💩The low FODMAP diet is not a 1 size fits all approach and can worsen constipation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️The low FODMAP diet works by reducing gas production in your large bowel (the bit at the end) and reducing the amount of fluid drawn into your large bowel. But, this gas and fluid may actually help you open your bowels so if you simply remove it then your constipation will likely get worse.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤓Instead, you need to use a balance of fiber, fluid and movement to allow your bowels to open regularly. THEN you can use the low FODMAP diet to reduce gas (and the flatulence and pain that comes with this).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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‼️If you have IBS, please do check out my free gut healthy morning routine. Starting the day off the right way can really help (link in bio).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #constipation #rabbitdroppings #cantpoop #toiletproblems #toilet
DID YOU GET DIAGNOSED PROPERLY? - share this post. DID YOU GET DIAGNOSED PROPERLY? - share this post.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💩Sadly, there is no 1 test for IBS diagnosis. Instead, it is diagnosed by eliminating other conditions. Conditions such as coeliac disease, IBD, infections and even bowel cancer have similar symptoms. So, your doctor will do routine 'first line' testing for these.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️I often hear from clients that they are not sure if they have had the correct tests or not. The tests above come from UK medical guidelines called NICE (IBS 2008 Guidelines) and are considered 'gold standard' for IBS diagnosis. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👩🏽‍⚕️There are times that your doctor may wish to do additional testing if they feel that your symptom history indicates it or one of these initial tests come back positive. For example, if you have issues with your periods then your doctor may consider a gynae issue and want to do an ultrasound scan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅BUT the main point is, you should be getting the above tests done and anything else should have a strong reasoning behind it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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‼️If you have IBS, please do check out my free gut healthy morning routine. Starting the day off the right way can really help (link in bio).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #constipation #colonics #colonichydrotherapy #colonicirrigation #bowelcleanse
THE REALITY OF IBS - share this post. ⠀⠀⠀⠀ THE REALITY OF IBS - share this post.
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💩IBS is a condition that others do not see. The things that others may see is an individual who is low in mood, perhaps often cancels last minute and seems to avoid many foods.
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🙋‍♀️So to all those people who have a friend / colleague / partner / relative in their life who has IBS. Please know that they are not trying to be this way, it is the uncontrolled IBS that has this impact. Please know that people with IBS need your support.
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‼️If you have IBS, please do check out my free gut healthy morning routine. Starting the day off the right way can really help (link in bio).
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #constipation #colonics #colonichydrotherapy #colonicirrigation #bowelcleanse
SHARE THIS POST 🙏 - raise awareness of fads ⠀ SHARE THIS POST 🙏 - raise awareness of fads
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💩Colonic hydrotherapy / irrigation.
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🧐This is an alternative therapy offering whereby the therapist inserts a tube up your rectum. Warm water is then flushed through your colon. It is claimed to 'detox' or 'cleanse' your bowel. Sometimes this water contains herbs or even coffee.
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🤓There is no research backing up these claims at all. In fact, the research shows there is a risk of bowel perforation. There has even been cases of serious digestive infections and death.
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🙋‍♀️There is 1 small study looking at IBS. Symptoms appear to improve.  BUT when we look at the study closer, it is small, doesn't show what would happen long term and participants had to have 2 colonics a day for 6 days a week! (you can find more information and references on this in my latest blog post www.thefoodtreatmentclinic.com).
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👩🏽‍⚕️The NHS also warn against this intervention for people with several health conditions such as kidney disease, IBD and haemorrhoids.
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🙋‍♀️My conclusion is this..please do not go down this route. If you are severely impacted then speak to your doctor.
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🎉If you want to start the day off right, download my FREE morning guide (link in bio).
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #constipation #colonics #colonichydrotherapy #colonicirrigation #bowelcleanse
CAN YOU RELATE?. Comment below ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️Confession time,  I actually thought like this until I got it myself - urgh what a difference that insight makes hey!.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️What I find is that my clients (like I did) try to down play the issue.  They don't allow themselves to feel like its ok to feel like crap because IBS 'isn't that serious.' BUT realistically it impacts every area of your life from the moment you wake up each day. SO allow yourself to feel crap about this condition.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙃THEN..take a breath. What can you do next? I would always advise seeking a dietitian out to guide you because quite frankly, this situation can not continue.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🎉If you would like to start each day the right way for your IBS, please download my FREE Morning routine guide - link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙏Pic credit: @youvegutthis⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #dubailife #chronicallyunwell #chronic #womenshealth
CLIENT TESTIMONIAL.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ CLIENT TESTIMONIAL.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙏Thank you for your kind words.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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😀This lady really deserves this outcome. She took onboard advice and always respected the process, never looking for overnight success.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️Please DM me if you would like further information about my 1:1 programme.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #dubailife #glutenfree #dairyfree #prebiotics #yoga
WHAT WOULD YOU MAKE? COMMENT BELOW ⬇️⠀⠀⠀ WHAT WOULD YOU MAKE? COMMENT BELOW ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️Personally I love a good winter salad with warm root vegetables and feta cheese OR a soup - both of these options will give you a good range and quantity of fiber and by using low FODMAP options you can avoid the bloat to go along with this.⠀⠀⠀⠀⠀⠀⠀⠀⠀

🤓Remember to always check safe portions with @monashfodmap ⠀⠀⠀
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‼️ If you are confused about your IBS and wish to gain more clarity, sign up for my FREE IBS webinar - link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #dubailife #glutenfree #dairyfree #prebiotics #yoga
‼️GLUTEN IS NOT AN IBS TRIGGER - SHARE THIS PO ‼️GLUTEN IS NOT AN IBS TRIGGER - SHARE THIS POST 🙏.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👇Comment below if 1/ You have been told to avoid gluten for your IBS or 2/ You thought gluten triggers your IBS.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤷‍♀️Firstly, what is gluten? Gluten is a protein found in wheat, barely and rye.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤓Gluten only causes digestive problems for those with either coeliac disease or a gluten allergy (the later of which I have never seen in my career to date).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤯You may think gluten causes you issues BECAUSE many foods which contain gluten also contain fructans. These are a type of FODMAP which cause cause bloating, loose stools and stomach pain in those with IBS.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤯You may eat many 'gluten free' foods on the low FODMAP diet because you are avoiding wheat in order to avoid the fructans, not the gluten.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️So why do I care? Being gluten free is very restrictive, especially if you do not need to be. If you are intolerant to fructans you will be able to manage small amounts which means your diet will be more varied, contain more prebiotic foods and probably cheaper also!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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‼️If you are confused about your IBS and wish to gain more clarity, sign up for my FREE IBS webinar - link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #chronicallyunwell #glutenfree #glutenintolerant #gluten #dubailife #glutenphobia
ANYONE? - Please share to raise awarness that no o ANYONE? - Please share to raise awarness that no one should feel guilty for eating.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤷‍♀️Anyone knowingly do this? Comment below ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️Yep me also! Because, it is a normal human thing to do.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️So my client the other day was telling me how guilty they felt for eating a pizza despite being on the restriction phase of the low FODMAP diet. They felt ashamed and useless. But, we talked through this feeling. Sometimes our thoughts are not really based on any viable facts. The facts being that she had 1 pizza, was bloated and had looser stools the next day. THE END. No one died and she didn't 'mess up' the whole process.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙃So next time this happens (because you are human and there will be a next time). Just think of the facts before you let your emotions run away. Then move on .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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‼️If you are confused about your IBS and wish to gain more clarity, sign up for my FREE IBS webinar - link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #dubailife #glutenfree #dairyfree #prebiotics #yoga
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