{"id":18254,"date":"2023-03-31T00:51:30","date_gmt":"2023-03-31T00:51:30","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=18254"},"modified":"2026-02-03T12:57:55","modified_gmt":"2026-02-03T12:57:55","slug":"ibs-and-diet","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/ibs-and-diet\/","title":{"rendered":"IBS and Diet"},"content":{"rendered":"\n<div class=\"wp-block-columns are-vertically-aligned-center is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Irritable bowel syndrome (IBS) is a functional gut disorder with multiple contributing factors. Research on IBS shows that what we eat plays a big part in symptoms. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Other factors involved in IBS include the gut-brain connection, exercise, genetics, and even the immune system. Needless to say, IBS is a complex condition with lots of different management strategies.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Today, we\u2019re going to focus on diet. I\u2019m Marlee Hamilton, from <a href=\"https:\/\/ignitenutrition.ca\">Ignite Nutrition Inc<\/a>. &#8211; a dietitian practice that specializes in digestive disorders. As a digestive health dietitian, I personally specialize in working with those who have IBS. Let\u2019s review the best diet options for IBS and specific strategies for success when changing your diet.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-video\"><video height=\"1920\" style=\"aspect-ratio: 1080 \/ 1920;\" width=\"1080\" controls src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/03\/MARLEE.mp4\"><\/video><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">The Low FODMAP Diet for IBS<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">At this time, the most well-recognized diet to support IBS is the <a href=\"https:\/\/cdhf.ca\/en\/understanding-the-fodmap-diet\/\">low FODMAP diet<\/a>. This is an elimination-style diet. The goal is to reduce intake of specific types of fermentable carbohydrates found in a variety of foods. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The low FODMAP diet is implemented in 3 phases &#8211; the elimination phase, reintroduction phase, and maintenance phase.&nbsp;Although many foods contain FODMAPs, the point of this diet is not to be perfect. There\u2019s a reason it\u2019s called a low FODMAP diet, not a \u201cNo-FODMAP\u201d diet. Think of your ability to tolerate FODMAPs like a bucket &#8211; the size of your bucket may be smaller than someone else&#8217;s, meaning you can\u2019t eat quite as many FODMAP-rich foods without getting noticeable symptoms.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Potential Cons of the Low FODMAP Diet:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>This diet is restrictive and may not be appropriate for everyone, particularly if there is a history of disordered eating\/eating disorders. It also may not be suitable for children, elderly people, pregnant people, or those who are at increased risk of malnutrition.&nbsp;<\/li>\n\n\n\n<li>There is a lot of planning involved, which can be difficult for those with busy lifestyles.<\/li>\n\n\n\n<li>You may find that following this diet increases some food costs, as certain alternatives can be more expensive than their counterparts &#8211; such as lactose-free dairy products, gluten-free bread, or low FODMAP branded foods.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Who Should Follow a Low FODMAP Diet?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">While a restrictive diet like this may not be for everyone, many people do feel better. Studies estimate that about 50-75% of people with IBS may benefit from a low FODMAP diet. It has been shown to help with improvement in symptoms such as cramping, bloating, gas, constipation, abdominal pain, and diarrhea.<sup>1<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you experience any of those symptoms, you may benefit from a low FODMAP diet. However, it is important to be assessed by a doctor or gastroenterologist to first rule out other possible diagnoses such as celiac disease or inflammatory bowel disease.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some other important questions to ask yourself prior to starting a low FODMAP diet:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Have I already tried to manage symptoms with positive health habits such as quality sleep, regular exercise, stress management, adequate fiber, and adequate fluid intake?<\/li>\n\n\n\n<li>Do I feel I am able to physically, mentally, and emotionally limit my diet for a period of time without endangering my health?<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If you can\u2019t confidently say yes to these questions, consider a less restrictive diet change to manage your symptoms of IBS. For many IBS patients, pulling in some more basic nutrition principles can still improve symptoms.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nutrition Basics for IBS<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In 2008, the National Institute of Clinical Excellence (NICE) released IBS management guidelines that are different from the low FODMAP diet<sup>2<\/sup>. Instead of a phased dietary elimination, these guidelines focus on both diet and lifestyle factors that in general are more simple and sustainable. Since they were created, these guidelines have been reviewed again and updated as new research emerges. Ultimately, they continue to be an excellent first line approach for patients prior to moving toward a more strict elimination, such as the low FODMAP diet.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While the NICE guidelines also provide advice for mindfulness, exercise, and pharmacological therapies, we\u2019ll focus mainly on the dietary guidelines here.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Diet and Nutrition Recommendations<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The NICE guidelines recommend limiting components in foods that can be irritating to the gut, leading to changes in digestion. This means potentially limiting intake of the following types of foods\/drinks:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Caffeine &#8211; particularly in those with <a href=\"https:\/\/cdhf.ca\/en\/understanding-ibs-d-webinar\/\">IBS-D<\/a> (but can potentially help with motility in those with constipation)<\/li>\n\n\n\n<li>Alcohol<\/li>\n\n\n\n<li>Carbonated drinks<\/li>\n\n\n\n<li>High fat foods&nbsp;<\/li>\n\n\n\n<li>Sorbitol and other sugar alcohols<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Although this provides an excellent start point, individuals can have very different tolerance levels to these common triggers. Use the philosophy \u201ccut back, not cut out\u201d when attempting to change your diet with IBS. A full restriction of these food items may not be required. Instead, consider keeping a food journal and monitoring how you feel after intake of caffeine, fat, carbonated drinks, alcohol, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In addition to the food items to limit, there are some other nutrition basics that can improve IBS symptoms. For instance, how much fluid you should drink each day &#8211; for most, it\u2019s recommended to have at least 8 cups of water or other non-caffeinated drinks.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/cdhf.ca\/en\/increase-your-fibre-intake\/\">Fibre<\/a> is also an important consideration. Not only should you consider how much to consume, but also which types are best for specific GI symptoms. In particular, with IBS, we generally try to limit insoluble fibre and increase foods high in soluble fibre, such as oats or psyllium husk. However, these recommendations can vary depending on the person. It\u2019s best to review your fibre intake with a dietitian before making changes.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lastly, a core \u2018dietary basic\u2019 that can really make a difference with IBS is&nbsp;<em>how<\/em>&nbsp;we eat &#8211; specifically slowing down, chewing our food, and eating regular meals and snacks. It\u2019s best to avoid missing meals or having long gaps between eating times. Setting aside time to eat without distraction and noticing how your body feels can greatly reduce <a href=\"https:\/\/cdhf.ca\/en\/digestive-conditions\/irritable-bowel-syndrome-ibs\/\">IBS symptoms<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The Takeaway<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ultimately, IBS care doesn\u2019t have to start with the low FODMAP diet. Starting with more simple strategies may be as far as you need to go to see symptom improvement. However, for those whose symptoms are still difficult to manage, a low FODMAP diet may be worthwhile. It\u2019s best to work with a registered dietitian to determine which diet changes are right for your IBS.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Looking for more information on treatment options for IBS? Check out more resources:<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/cdhf.ca\/en\/ibs-toolkit-for-the-newly-diagnosed\">IBS Toolkit for the Newly Diagnosed&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/cdhf.ca\/en\/cognitive-behavioural-therapy-cbt-for-ibs\/\">Cognitive Behavioural Therapy for IBS<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/cdhf.ca\/en\/ibs-and-stress-is-there-a-link\">IBS and Stress<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/cdhf.ca\/en\/medications-and-supplements-for-ibs\">Medications &amp; Supplements for IBS<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">CDHF\u2019s myIBS App<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">MyIBS is our FREE and easy-to-use tracking app for Irritable Bowel Syndrome (IBS). Journal your symptoms, poop, food, sleep, stress and more with this flexible tool that helps you better understand and manage your IBS. Download it today on the<a href=\"https:\/\/apps.apple.com\/ca\/app\/myibs-symptom-health-diary\/id1592757407\">&nbsp;App Store<\/a>, or on&nbsp;<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=ca.cdhf.myibs&amp;hl=en_CA&amp;gl=US\">Google Play<\/a>!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">LyfeMD App<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.lyfemd.ca\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>LyfeMD<\/strong><\/a>&nbsp;empowers people to take control of their wellness&nbsp;through an easy-to-use application. The LyfeMD app provides personalized health coaching to those with chronic digestive and inflammatory diseases.&nbsp;<a href=\"https:\/\/www.lyfemd.ca\/\">Learn more about the LyfeMD App today!<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\" start=\"1\" style=\"list-style-type:1\">\n<li>Ford AC et al, American College of Gastroenterology Monograph on Management of Irritable Bowel Syndrome. Am J Gastro 2018; 113:1-18)<\/li>\n\n\n\n<li>National Institute for Health and Care Excellence. (2008). Irritable bowel syndrome in adults: Diagnosis and management (NICE Guideline CG61). Last updated 2017.&nbsp;<a href=\"https:\/\/www.nice.org.uk\/guidance\/cg61\">https:\/\/www.nice.org.uk\/guidance\/cg61<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Irritable bowel syndrome (IBS) is a functional gut disorder with multiple contributing factors. Research on IBS shows that what we eat plays a big part in symptoms. Other factors involved in IBS include the gut-brain connection, exercise, genetics, and even the immune system. Needless to say, IBS is a complex condition with lots of different [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18261,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"cdhf2022_sponsors_meta":[],"footnotes":""},"categories":[60],"tags":[17,53],"class_list":["post-18254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","tag-fodmaps","tag-tags-ibs"],"acf":{"article_writer":[18255]},"featured_image_src":"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/03\/CDHF-TALKBANNERS-2000-\u00d7-900-px-42.webp","author_info":{"display_name":"Kelsey Cheyne","author_link":"https:\/\/cdhf.ca\/en\/author\/kelsey-cheyne\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>IBS and Diet - Canadian Digestive Health Foundation<\/title>\n<meta name=\"description\" content=\"IBS is a functional gut disorder with multiple contributing factors. 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Research on IBS and diet shows that what we eat plays a big part in symptoms.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cdhf.ca\/en\/ibs-and-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"Canadian Digestive Health Foundation\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/CDHFdn\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-31T00:51:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-03T12:57:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/03\/CDHF-TALKBANNERS-2000-\u00d7-900-px-42.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"900\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Kelsey Cheyne\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@TheCDHF\" \/>\n<meta name=\"twitter:site\" content=\"@TheCDHF\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kelsey Cheyne\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/cdhf.ca\/en\/ibs-and-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cdhf.ca\/en\/ibs-and-diet\/\"},\"author\":{\"name\":\"Kelsey Cheyne\",\"@id\":\"https:\/\/cdhf.ca\/en\/#\/schema\/person\/990293ff50f898caf38644b75a0105aa\"},\"headline\":\"IBS and Diet\",\"datePublished\":\"2023-03-31T00:51:30+00:00\",\"dateModified\":\"2026-02-03T12:57:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cdhf.ca\/en\/ibs-and-diet\/\"},\"wordCount\":1222,\"publisher\":{\"@id\":\"https:\/\/cdhf.ca\/en\/#organization\"},\"image\":{\"@id\":\"https:\/\/cdhf.ca\/en\/ibs-and-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/03\/CDHF-TALKBANNERS-2000-\u00d7-900-px-42.webp\",\"keywords\":[\"FODMAPs\",\"IBS\"],\"articleSection\":[\"Article\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cdhf.ca\/en\/ibs-and-diet\/\",\"url\":\"https:\/\/cdhf.ca\/en\/ibs-and-diet\/\",\"name\":\"IBS and Diet - Canadian Digestive Health Foundation\",\"isPartOf\":{\"@id\":\"https:\/\/cdhf.ca\/en\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/cdhf.ca\/en\/ibs-and-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/cdhf.ca\/en\/ibs-and-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/03\/CDHF-TALKBANNERS-2000-\u00d7-900-px-42.webp\",\"datePublished\":\"2023-03-31T00:51:30+00:00\",\"dateModified\":\"2026-02-03T12:57:55+00:00\",\"description\":\"IBS is a functional gut disorder with multiple contributing factors. 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