Living with Irritable Bowel Syndrome (IBS) can be challenging. Bloating, stomach pain, gas, constipation, diarrhea, or sometimes a mix of these, can make everyday life uncomfortable and unpredictable.

The good news is that what you eat can make a real difference. By making thoughtful changes to your diet, you may be able to calm your gut, reduce symptoms, and feel more in control.

Everyone’s experience with IBS is unique, so there’s no single “perfect” diet for everyone. Small, gradual changes can have a big impact, and keeping track of how your body reacts to different foods can help you discover what works best. With the right strategies, it’s possible to enjoy meals, reduce discomfort, and improve your overall quality of life.

What is IBS?

IBS is a common digestive condition that affects how the gut works. Even if the stomach and intestines look healthy in medical tests, the way they digest food and manage waste can work differently from someone without IBS.

Another key part of IBS is something called visceral hypersensitivity. This means the nerves in the gut are extra sensitive, so normal digestion or gas that might not bother others can feel painful or uncomfortable for someone with IBS.

These differences in gut function and sensitivity can lead to symptoms such as bloating, gas, changes in bowel habits, and abdominal discomfort. IBS can also be triggered by certain foods, stress, or hormonal changes. While it is a long-term condition, many people can successfully manage it with the right strategies.

How Changing Your Diet Can Help

Your digestive system reacts to the foods you eat. Some foods are easier for the gut to process, while others can cause irritation or discomfort. By making targeted changes to your diet, you may:

Reduce bloating and gas
Have fewer stomach cramps
Improve bowel regularity
Experience fewer sudden or severe symptoms

Working with a registered dietitian can help you make these changes safely while keeping your diet balanced and enjoyable.

Diet Changes That May Help IBS

1. Adjust Your Fibre Intake

For constipation-predominant IBS (IBS-C): Add more soluble fibre, such as oats, chia seeds, psyllium husk, and kiwifruit. These can help soften stools and make them easier to pass.
For diarrhea-predominant IBS (IBS-D): Fibre can still help, but start slowly and choose gentler sources to avoid worsening symptoms.

2. Identify Trigger Foods

Some people find that coffee, alcohol, fatty or greasy foods, very spicy meals, and ultra-processed snacks make their symptoms worse. Keeping a food and symptom diary can help you discover which foods affect you.

3. Eat Smaller, Slower Meals

Large meals can put extra strain on digestion. Eating smaller portions more often and chewing your food well can be gentler on the gut.

4. Low FODMAP Diet (Brief Overview)

The Low FODMAP diet, created by researchers at Monash University, is one of the most researched dietary strategies for IBS.

FODMAPs are certain types of carbohydrates that can be harder for some people to digest, leading to gas, bloating, and discomfort.

The diet has three stages:

Short-term removal of high-FODMAP foods
Gradual reintroduction to identify triggers
A personalized eating plan to keep symptoms low while keeping variety in your diet

Because it is restrictive in the first stage, it is best to follow this plan with a registered dietitian.

Quick Tips to Support Your Gut

Drink still water or herbal tea instead of carbonated drinks
If you notice dairy causes symptoms, try lactose-free options or fortified plant-based alternatives
Add fibre-rich foods slowly to avoid extra bloating
Limit greasy, sugary, and highly processed foods
Manage stress, since the gut and brain are closely connected

Eating Out with IBS

Managing IBS doesn’t stop at home. Eating out can feel tricky, especially when trying to follow a Low FODMAP or gut-friendly diet. Knowing how to make safe choices at restaurants can help you enjoy meals without triggering symptoms.

For practical tips and strategies, check out my other post: Understanding Low FODMAP and Dining Out. It covers how to navigate menus, ask the right questions, and enjoy dining out while keeping your gut comfortable.

Looking for Support?

If managing IBS or following a Low FODMAP diet feels overwhelming, personalized support can make a big difference.

Explore Empowered Eating’s digestive health services or book a free 20-minute discovery call with a registered dietitian to get started with expert guidance tailored to your needs.

Important Disclaimer

This article is for educational purposes only. It is not meant to diagnose or treat IBS or any other health condition. If you have digestive symptoms, do not self-diagnose. Always speak with your healthcare provider or a registered dietitian for a full assessment and personalized dietary advice.