A Healthy Bowel

Judy Seybold, MS, RDN, LD, CLC
Chief Nutrition Officer

Irritable Bowel Syndrome (IBS) is a gastrointestinal disorder that is defined as a group of symptoms that appear together. The specific cause of IBS is not known. For IBS patients, there appears to be a difference in gut motility that may be related to how their brain communicates with their gut.

There is no one specific test to confirm IBS. Symptoms can vary considerably in severity from person to person, but generally symptoms occur after a meal or during times of stress. Discomfort felt with IBS is often temporarily relieved by a bowel movement. A person with IBS usually experiences times with no symptoms, then flare-ups or times when their IBS symptoms are their worst. People with IBS have a sensitive intestinal track, and diet and stress may play a part in causing flare-ups.

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Symptoms of IBS

  • Abdominal pain
  • Bloating
  • Change in bowel movements
  • Constipation/diarrhea, often alternating
  • Cramping
  • Gassiness

There is no cure for IBS, but you can effectively treat and manage IBS through lifestyle management and medication. Doctors who specialize in the digestive tract, gastroenterologists, can diagnose IBS by assessing symptoms and test results.

While doctors aren’t certain what causes IBS, there are several factors that may make a person more likely to be affected by IBS:

  • Age: Anyone can have IBS, but it is most common in people from their teens through 40s
  • Family History: IBS tends to run in families
  • Female Gender: Women suffer from IBS more than twice as often as men
  • Stress/Trauma: Many IBS patients either have a history of a traumatic event or other chronic stress in their lives

Healthy eating tips

The best way to manage IBS is to try to understand what causes discomfort and work to eliminate or change those factors. Diet is often very helpful in managing IBS symptoms. No single diet is successful for every person with IBS, but there are some general guidelines that people with IBS have found helpful. Keeping a food diary during flare-ups can be an important tool in figuring out what might help you most with managing IBS. By keeping a food diary and noting when you have symptoms, you may be able to more quickly determine which foods are likely to cause your symptoms.

General diet tips:

  • Consume foods rich in soluble fiber, including oranges, strawberries, oatmeal, and carrots
  • Drink plenty of fluids as staying well hydrated helps prevent constipation
  • Eat more frequent, smaller meals rather than large meals
  • Establish regular eating times to help regulate your bowels
  • Limit high-fat or fried foods
  • Minimize gas-causing foods, such as beans, cauliflower, broccoli, cabbage, and carbonated beverages

Research has recently shown that a diet low in FODMAPs can help: FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are types of carbohydrates (sugars) in foods that draw water into the intestine, may be poorly absorbed in your digestive tract, and are rapidly fermenting in the gut. Avoiding foods high in FODMAP may reduce symptoms such as pain, gas, and diarrhea if you are sensitive to FODMAPs. Many FODMAPs may be high in fiber; therefore, this diet can limit fiber intake, so make sure to include alternative fiber sources.

FODMAPs in your daily diet that may need to be temporarily restricted include:

  • Fructose: mango, watermelon, agave, high fructose corn syrup, honey
  • Lactose: milk, ice cream, yogurt, soft cheeses
  • Fructans: wheat, onions, garlic, artichokes
  • Galactans: legumes (beans, peas, etc.), broccoli, Brussels sprouts, soy-based products
  • Polyols: stone fruits (apricots, cherries, nectarines, peaches, etc.), apples, pears, cauliflower, mushroom, sugar alcohols

If you are considering a low-FODMAP diet, speak with a registered dietitian for a complete list of FODMAP-containing foods and guidance on how to follow the diet. This diet generally eliminates high FODMAP foods for 2 to 6 weeks, then slowly reintroduces them so that you can learn if you are sensitive to particular foods. Since sensitivity to FODMAPs is individualized, your registered dietitian will help you learn about the specifics of the diet and create a plan that meets your individual nutrient needs.

Additional Resources

Irritable Bowel Syndrome
IBS Network: What Are FODMAPS?
Eating, Diet, & Nutrition for Irritable Bowel Syndrome