The low FODMAP diet is the most effective therapeutic diet in the management of the symptoms of uncomplicated IBS, and something I frequently use in clinic. However, this diet is restrictive, and should not be strictly followed long term.
Fortunately, there are many simple things we can try before embarking on a low FODMAP diet. Here are some options to consider:
- Reduce your intake of chilli.
Chilli is a known gut irritant, and for some susceptible people, a cause of diarrhoea and GI discomfort. If you are an IBS sufferer and consume large amounts of chilli, try cutting back and see what that does for your symptoms. - Reduce your intake of alcohol.
Alcohol is another gut irritant, particularly when consumed in excessive amounts. Some people find that particular alcoholic beverages can be a trigger for them, and for others, it’s the quantity. To investigate this, try having an alcohol-free week and monitor your gut symptoms. - Reduce your intake of caffeine.
As many morning coffee junkies can attest, coffee aids in bowel movements. This is because caffeine is a stimulant, and it triggers contractions in the intestine which lead to a bowel movement. If you are someone who is prone to diarrhoea, try cutting out the caffeine. - Reduce your intake of coffee.
Some people are sensitive to coffee, even when it is decaffeinated. To investigate, try swapping coffee and decaf coffee with caffeine free herbal tea. - Reduce your intake of oily/greasy foods.
Some people find that oily, deep fried foods, fatty meats, full cream dairy and rich, restaurant meals trigger their IBS. Try sticking to simple meat and veg type meals and see if this helps keep your symptoms under control.
If none of these dietary strategies help, it’s worth seeking the advice of a dietitian experienced in the management of IBS. You can find a dietitian here.
