Diet for Irritable Bowel Syndrome (IBS)
Discover which diet to follow for irritable bowel syndrome. Low FODMAP diet, trigger identification, fiber types. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 132 lbs
Active woman, 35 years old, 132 lbs
Sedentary man, 35 years old, 165 lbs
Active man, 35 years old, 165 lbs
Understanding Irritable Bowel Syndrome
IBS is a functional digestive disorder affecting 10-15% of the population. It presents with abdominal pain, bloating, and altered bowel habits (diarrhea, constipation, or alternating). Diet is a major lever for managing symptoms, particularly through the low FODMAP diet.
The Low FODMAP Diet
FODMAPs are fermentable carbohydrates that can trigger IBS symptoms. The low FODMAP diet has 3 phases: elimination (2-6 weeks), reintroduction (6-8 weeks), and personalization. This protocol helps identify your specific triggers.
Fiber: A Delicate Balance
The type of fiber matters: soluble fiber (oats, psyllium) is generally well-tolerated and can help. Insoluble fiber (wheat bran, raw vegetables) can worsen symptoms in some people. Increase fiber gradually and drink plenty of water.
Identifying Your Personal Triggers
Every IBS person reacts differently. Keep a precise food diary to identify your triggers. Common suspects include: dairy, wheat, onion, garlic, certain fruits, sweeteners, coffee, and alcohol. Rigorous tracking is essential.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Irritable Bowel Syndrome
Important: IBS should be diagnosed by a doctor to rule out other conditions. This guide is informational and does not replace personalized medical and dietary care.
Irritable bowel syndrome affects the quality of life of millions of people. Diet is your main tool for managing symptoms daily.
The 3-Phase FODMAP Protocol
Phase 1: Elimination (2-6 weeks)
Remove all foods high in FODMAPs:
- Fructose: apples, pears, honey, agave syrup
- Lactose: milk, regular yogurt, fresh cheeses
- Fructans: wheat, onion, garlic, leeks
- Galactans: beans, chickpeas, lentils
- Polyols: mushrooms, cauliflower, sweeteners (-ol)
Phase 2: Reintroduction (6-8 weeks)
Reintroduce one FODMAP group at a time over 3 days:
- Start with a small amount
- Gradually increase
- Note your reactions
- Wait 3 symptom-free days before the next group
Phase 3: Personalization (long term)
Create your personalized diet:
- Only avoid your identified triggers
- Test your tolerance thresholds
- Adjust during stressful periods
Generally Well-Tolerated Foods
| Category | Examples |
|---|---|
| Starches | Rice, quinoa, potatoes, oats |
| Proteins | Chicken, fish, eggs, tofu |
| Vegetables | Carrots, zucchini, spinach, bell peppers |
| Fruits | Banana, strawberries, oranges, kiwi |
| Dairy | Lactose-free milk, aged cheeses |
| Oils | Olive, canola, all oils |
Daily Practical Tips
- Eat slowly: chew well to facilitate digestion
- Regular meals: avoid skipping meals or overeating
- Hydration: drink 1.5-2L of water per day
- Limit coffee and alcohol: irritating to the gut
- Manage stress: direct impact on symptoms
- Moderate exercise: helps transit and reduces stress
Fiber: Which to Choose?
Soluble fiber (generally beneficial):
- Psyllium (Metamucil)
- Oats
- Flaxseeds
- Cooked carrots
Insoluble fiber (in moderation):
- Wheat bran
- Large amounts of raw vegetables
- Whole grains
Common Mistakes to Avoid
- Eliminating too long: the elimination phase is temporary
- Not reintroducing: you’ll never know your real triggers
- Too restrictive diet: risk of nutritional deficiencies
- Ignoring portions: even low FODMAP foods can cause issues in large quantities
- Forgetting other factors: stress, sleep, physical activity
Why Voical Can Help You
Food tracking is crucial for IBS. With Voical, quickly note each meal and identify correlations between your diet and symptoms. Voice tracking allows you to record not only foods but also your sensations, making it easier to identify your personal triggers.