How to manage IBS
Irritable bowel syndrome (IBS) is a common condition that can be hard to manage. But there’s a lot you can do to help yourself, including reducing stress, moving more, and following a temporary low FODMAP diet. Here, I’ll explain what IBS is, as well as how to cope better with its symptoms.
What is IBS?
Irritable bowel syndrome (IBS) is a medical term used to describe a collection of gut-based symptoms. Common symptoms of IBS include:
- constipation
- diarrhoea
- stomach (abdominal) pain or discomfort
- stomach (abdominal) bloating
- feeling of incomplete bowel movement
You may be diagnosed with IBS if you’ve had altered bowel habits and discomfort for at least six months. IBS symptoms can be similar to those of:
- coeliac disease
- inflammatory bowel disease
- endometriosis
- bowel cancer
So, it’s always important to rule out any other conditions and get a clear diagnosis from a GP.
How can I manage my IBS symptoms?
There are various dietary and lifestyle changes that may reduce your IBS symptoms. These include:
- eating regular meals with a healthy, balanced diet
- adjusting/increasing fibre intake
- drinking enough fluid (6 to 8 glasses of water per day)
- regular physical activity
- considering an over-the-counter probiotic supplement
- identifying if anxiety, depression or low mood may be contributing to symptoms
Who should follow a low-FODMAP diet?
A low FODMAP diet involves reducing or eliminating FODMAPS (types of carbohydrates). It is intended to be used as a short-term intervention for those with diagnosed IBS. You should only follow a low-FODMAP with the support of a Registered Dietitian who is trained and experienced in delivering low-FODMAP support.
What are FODMAP's?
FODMAP stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- And Polyols
FODMAP’s are found in foods such as:
- wheat, rye, onions, garlic, legumes and pulses
- dairy products like milk, soft cheese, and yoghurts
- honey, apples, and high fructose corn syrups
- some fruits and vegetables and artificial sweeteners
FODMAPs are not absorbed or digested well in the small intestine. This can result in excess gas and water in the bowel. People with IBS can be more sensitive to these changes – resulting in bloating and discomfort.
Does the low FODMAP diet work?
A systematic review and meta-analysis concluded that the low-FODMAP diet reduces gastrointestinal symptoms and improves the quality of life of those with IBS. However, many other dietary and lifestyle approaches can be implemented to help improve your symptoms.
How do you do the low-FODMAP diet?
You will usually remove high FODMAP foods for 4 to 8 weeks. Then, you gradually reintroduce these foods to help identify which high FODMAP food(s) may be contributing to your symptoms. Keeping a food and symptom diary can help you to notice which foods might be causing issues. Your dietitian will support you with this.
Download a PDF of the food and symptoms diary (PDF, 1MB).
Remember – this is a short-term diet that should not be followed for a long time. This is because the low FODMAP diet is restrictive and can lead to nutritional deficiencies if followed over the longer term.
If you are struggling to manage your IBS symptoms, get in touch with a GP, who can refer you to a Registered Dietitian.
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Sources Sources
- Irritable bowel syndrome. Bowel research UK. bowelresearchuk.org, accessed November 2024
- Irritable bowel syndrome – causes, symptoms and treatment. Guts UK. gutscharity.org.uk, accessed November 2024
- Irritable bowel syndrome in adults: diagnosis and management. National Institute for Health and Care Excellence. NICE. Nice.org.uk, last updated 2017
- Endometriosis and the bowel. Endometriosis UK. endometriosis-uk.org, accessed November 2024
- Irritable bowel syndrome – management. NICE. Nice.org.uk, accessed November 2024
- O’Keeffe, M. and Lomer, M.C. Who should deliver the low FODMAP diet and what educational methods are optimal: a review. Journal of Gastroenterology and Hepatology, 2017:32;23–26. doi:https://doi.org/10.1111/jgh.13690
- Van Lanen, A.-S., de Bree, A. and Greyling, A. Efficacy of a low-FODMAP diet in adult irritable bowel syndrome: a systematic review and meta-analysis. European Journal of Nutrition, 2016: 60(6). doi:https://doi.org/10.1007/s00394-020-02473-0
- Irritable Bowel Syndrome (IBS) and Diet : Food Fact Sheet. British Dietetic Association. Bda.uk.com, last reviewed January 2022
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