IBS Diet and Gas

Irritable bowel syndrome, or IBS, is a common condition of the digestion system identified by bouts of diarrhea and constipation. It is most common in women and normally occurs around age 20. Treatment typically involves way of life modifications, including stress management and diet. Individuals with IBS should follow a healthy diet including foods with fiber, according to the American Academy of Family Physicians Family Doctor website. Seek advice from a doctor prior to making changes to the diet.

IBS diet plan


Dietary fiber includes soluble and insoluble fiber. Soluble fiber can help both diarrhea and constipation, according to Family Doctor. Insoluble fiber helps constipation by promoting the movement of food through the intestinal tract. Numerous breakfast products, such as cereal, bread and fruit, consist of both soluble and insoluble fiber.

Sample breakfast meals for IBS consist of:

  • 1 cup of oatmeal with 2 tablespoon of raisins, 1 container of yogurt and 1 cup of orange juice;
  • 1 cup of unsweetened whole grain cereal, 1 cup of skim milk or soy milk, 2 slices of entire wheat toast with 1 tsp. of butter or margarine and 1 banana
  • 3 whole grain pancakes with blueberries, syrup and 1 cup of skim milk or soy milk.

Some people with IBS might have difficulty absorbing the lactose discovered in milk and might think about trying lactaid milk or soy milk.


When including fiber to the diet, it is advised to increase the quantity gradually to prevent abdominal pain and gas. Drinking a lot of fluids is likewise suggested to help prevent constipation.

Sample lunch meals for people with IBS include:

  • 1 cup of vegetable soup, 5 whole grain crackers, 1 oz. of low-fat cheese and 1 cup of grapes;
  • tuna salad sandwich on entire grain bread, carrot sticks, low-fat yogurt and whole grain pretzels
  • an entree spinach chicken salad with craisins, walnuts and low-fat vinaigrette salad dressing, entire wheat roll and an apple.


Particular foods do not cause IBS, however some might make symptoms worse, including foods including caffeine and high-fat foods, states the Family Doctor website. Caffeine and fat cause the intestines to agreement, causing cramping. It is advised people with IBS keep a food diary to keep an eye on food consumption and symptoms.

Sample dinner ideas for people with IBS consist of:

  • entire wheat pasta primavera with a side salad with low-fat vinaigrette salad dressing;
  • shrimp stir-fry with broccoli, carrots and snow peas made with low salt soy sauce and served with brown rice;
  • portabella mushroom “hamburger” served on a whole wheat roll with a piece of low-fat cheese, roasted Brussels sprouts and roasted red potatoes with the skin.

IBS and gas

Some foods are gas producing. Consuming too much might cause increased gaseousness. This is specifically real given that irritable bowel syndrome (IBS) can be connected with retention of gas and bloating.

Examples consist of …

  • Beans, Cabbage
  • Legumes (like peas, peanuts, soybeans).
  • Cauliflower, Broccoli, Lentils, Brussels sprouts.
  • Raisins, Onions, Bagels.

If you find that fiber is gas making or seems to be a problem that causes you to feel bloating or pain, it is typically insoluble fiber (mainly found in cereals or entire grains) that is the issue.


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