The Xmas and New Year period is a time of year when, for many people, there is a lot to eat and drink and a greater variety of foods than they would normally choose to eat. If you suffer with IBS it can be difficult to maintain an IBS friendly diet during the festive season with all the tempting treats on offer. And if you eat or drink the wrong thing - BAM! - hello IBS flare up.

As such I thought it would be timely, and helpful, to provide some information on what to do, and not to do, when it comes to food and drink.

Seek advice from a dietician

Before we get into the Do’s and Don’ts of eating and drinking when you have IBS, I want to make it clear that I’m not a dietitian and that if you have IBS you should ask your doctor to refer you to a healthcare professional with expertise in dietary management or seek out a dietician who has experience in helping people with IBS. The following information is for guidance only.

Dietary changes can often help IBS symptoms

Dietary changes can often help IBS symptoms and sometimes simple changes are all that are needed. Remember to monitor your progress by keeping a food and symptom diary. Only avoid foods if you experience similar symptoms on more than one occasion. It is important to test these foods again after an interval to see what happens.

It is important to understand that food can make you feel worse just because it’s making your gut work and that your gut may be hypersensitive so that any food can trigger a response. Therefore, if you excluded a type of food every time you felt unwell with it you could quickly end up on a very restricted diet. Dietary restriction does work for some, but not for everyone.

How to Manage IBS Symptoms Through Diet

The key to managing IBS symptoms through diet is to find a diet that works for you. Every person is different and what works for one person may not work for another, so it is important to experiment and find the diet that is best for you. But there are some general guidelines to follow when it comes to eating an IBS-friendly diet.

Do’s and Don’ts

Do

• Keep a diary of what you eat and any symptoms you get – try to avoid things that trigger your IBS. Keep going with the food and symptom diary whilst you are making changes so you can see what has and hasn’t helped. Make one dietary change at a time so that you can see what has helped.

• Have regular meals. Eat three regular meals a day. Avoid missing meals or leaving long gaps between eating. Avoid eating late at night.

• Eat smaller meals. Eating large meals can also exacerbate IBS symptoms, so it is best to eat several small meals throughout the day.

• Cook homemade meals using fresh ingredients when you can - avoid spicy, fatty or processed foods.

• Adjust your fibre intake (usually reducing it). Eat soluble fibre (e.g. oats) rather than insoluble fibre (e.g. wholemeal bread, bran).

• Drink at least 8 cups of fluid per day, especially water or other non-caffeinated drinks, for example herbal teas, diluted cordial/squash. Green tea has been widely researched for its role in many areas of health. It has various antioxidant and anti-inflammatory properties [Source: Pubmed]

• Limit alcohol intake to no more than two units per day and have at least two alcohol free days a week.

• Try peppermint oil. Peppermint oil is a well-established natural remedy to help people experiencing mild to moderate IBS.

• Try probiotics. Probiotics can help to support a healthy gut microbiome and improve digestive health. Foods like yogurt, kimchi, and sauerkraut are all good sources of probiotics.

Don’t

• Delay or skip meals.

• Eat too quickly.

• Eat lots of fatty, spicy or processed foods such as: burgers and sausages, chips, fast foods, ready meals and sauces, pies, samosas, batter, cheese, pizza, spring rolls, creamy sauces, snacks - crisps, chocolate, cake and biscuits, spreads.

• Eat more than 3 portions of fresh fruit a day (one portion is 80g).

• Drink more than 3 cups of caffeine-containing drinks such as tea or coffee a day.

• Drink lots of alcohol or fizzy drinks.

Give your bowels time to adjust to any changes

Give your bowels time to adjust to any dietary changes and changes in eating habits. If your symptoms persist after making dietary changes, re-introduce the foods you have cut out, and ask your GP to refer you to a healthcare professional with expertise in dietary management, who can ensure your diet is nutritionally adequate whilst following a dietary intervention e.g. a dietitian.

Summary

Eating an IBS-friendly diet is an important part of managing IBS symptoms at any time of the year. Over the Xmas and New Year period, by focusing on nutrition, avoiding trigger foods, and following certain eating habits, you can reduce your risk of flare-ups.

And if you're looking for an additional way to manage your IBS symptoms, gut directed hypnotherapy is a great option.

Main Reference: Irritable bowel syndrome (IBS) and diet : Food Fact Sheet