A Dietitians Guide to Nutrition for IBS

If you struggle with bloating, constipation, diarrhoea, abdominal pain, gas or other IBS related symptoms, make sure you are nailing this checklist daily. If you are nailing these and still have symptoms, it make be time to see a gut health Dietitian for more individual support.

A Dietitian's Guide to Nutrition for IBS

• Eat regular meals and snacks throughout the day 

• Eat home cooked meals made from fresh ingredients, rather than ultra processed foods

• Take your time when eating meals

• Eat slowly and chew your food well 

• Drink at least eight cups of water or non-caffeinated drinks each day

• Consume fibre containing foods through the day (grains, veg, fruit, nuts, seeds, lentils)

• Limit alcohol to no more than two standard drinks per day, with two alcohol-free days per week

• Limit caffeine to less than three cups a day (including tea, coffee and cola)

• Limit soft drinks (including diet soft drinks) and energy drinks

• Limit rich or fatty foods (including chips, fast food, fatty meats, such as burgers, sausages)

• Limit spicy food

• Limit excess sweeteners, such as in chewing gum, and diet drinks (sorbitol and mannitol)

• Consume dietary probiotics e.g. yogurt, kefir

• Give yourself enough time to use the toilet so you don’t need to rush or strain

• Exercise for at least 30 minutes 5 times a week to help move food through your digestive system. For example: walking, swimming and cycling

• Keep a food, mood, and symptom diary 

• Find strategies to manage stress e.g. removing yourself from situations where possible, reading, going for a walk, meditation, journaling, listening to music

If you'd like individual support, head to our online booking page to book in with one of our gut health Dietitians here