• Yasmin Norazharuddin

5 diet habits for IBS relief

When experiencing pain, we want to get quick relief. While the majority of people with IBS report that certain foods trigger or aggravate their symptoms, food can also provide relief.


Some herbal teas like fennel, peppermint and chamomile can provide relief as these teas contain properties that may help with relaxing the gastrointestinal muscles and soothe the stomach.

2. Have small meals

Delaying meals or skipping them entirely will just make it worse. Consume small amounts of foods as larger meals will give more burden to the digestive system.

3. Consume plain soft foods or pureed foods

Think of our gut as another living person. When your IBS gut is going through pain and discomfort, it is our responsibility to help it recover. By eating soft or pureed foods you are helping reduce the breakdown work. Hence, making it easier for your gut to absorb nutrients. Think pureed carrots and spinach mix with rice porridge seasoned with a bit of low sodium soy sauce.

4. Stay away from ultra-processed, oily, greasy, sugary and spicy foods

Nothing will be worse for IBS flare-up than these foods. This is because they decrease absorption in the gut and causes inflammation. Processed foods also contain potential irritants to the gut. Thus, consuming these will not help reduce pain, gas or diarrhoea recovery.

5. H2O!

The holy grail of them all. Water is key when you are having a flare-up. By hydrating yourself, you get to replenish the osmotic balance in the gut and regulating the nervous system. If you are experiencing constipation and diarrhoea, then there is more reason to drink more water as it helps to increase bowel movement and replenish water loss respectively.

It may also be helpful for you to stay away from lactose products just until the symptoms feel better. Your gut is more sensitive than usual during a flare-up and lactose might be harder to digest.

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