DIETARY CHANGES FOR IBS

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TRIGGERS

Wheat – milk and dairy (rarely yoghurt) – yeast – artificial sweeteners/additives – chocolate – gluten, oats/rye/barley – potatoes – citrus – salads – onions, garlic – cabbage

CONSUME IN MODERATION

Sugar – tea/coffee – nuts – beans/lentils – soya products – seeds – root vegetables – animal fats – salt and black pepper – rice products e.g. rice flour, rice krispies, rice cakes and rice noodles – fruit (not citrus) – vegetables (moderate root veg, no potatoes) – eggs – fish – meat – vegetable oils

MANAGING DIARRHEA

* Avoid raw/dried fruit, peppers, chilli, spicy foods, caffeine, artificial sweeteners.
* Drink plenty of water to prevent dehydration.
* Eat live yoghurt with banana.
* Limited quantities of fruit, vegetables and salad and eat small portions.

MANAGING CONSTIPATION

* Eat more fresh fruit, vegetables, salads and fibre rich foods e.g. pulses, peas, beans, lentils, chickpeas.
* Eat fibre rich dried foods e.g. figs and seeds. Add sunflower, pumpkin, fenugreek and fennel to foods.
* Eat wholegrain cereals e.g. oats, brown rice, wholewheat pasta, wholegrain bread, couscous.
* Drink plenty of water.
* Natural laxatives include prunes, pears, rhubarb, molasses, linseed.
* Breakfast cereals rich in fibre: Muesli, All Bran, Bran Flakes, Weetabix, Puffed Wheat, Shredded Wheat.
* Leave tea out but two cups of coffee a day are allowed.
* Take a spoonful of flaxseed oil or Oxy Powder with magnesium last thing at night.

AVOIDING EXCESSIVE WIND

* Avoid foods that promote fermentation e.g. beans, lentils, cauliflower, cabbage, peppers, broccoli, Brussels sprouts, cucumber, milk, onions, celery, carrots, raisins, bananas, apricots, wheatgerm.
* Eat slowly and chew thoroughly.
* Try Gasolve Relief
* Drink chamomile, fennel, ginger or peppermint teas.
* Avoid chewing gum, sucking boiled sweets, fizzy drinks, hot foods/drinks, foods containing sulphur, yeast-based foods, sugar.