Diet

Diet plays an important role in IBS in that many people with IBS suffer from food intolerances. A poor diet over time can result in IBS symptoms. This section initially discusses how the health of the microbiome is connected to food sensitivities. The FODMAP elimination and reintroduction diet is the only method of discovering what foods you are intolerant to. Food intolerance ‘tests’ available commercially have no scientific basis. This diet can be used to uncover remaining food intolerances when an IBS sufferer has worked on their gut health and tried to improve their tolerance to foods using, where possible, diet, probiotics and medication where needed.

Further sections discuss the impact of foods on our gut health, either for the better or the worse. The Western diet, high in processed foods, high animal protein, high fat and low fibre diets and gluten free diets (when not celiac, gluten or wheat sensitive) can have a negative effect on the microbiome. Lactose may affect some IBS sufferers due to a lack of lactase enzyme, the availability of which reduces in some people as they get older. Many foods improve the microbiome including fibre, resistant starch, foods containing polyphenols and omega 3. Interestingly, olive oil can impact the microbiome in positive ways. Some foods produce short chain fatty acids such as butyrate as a by product of being fermented by bacteria in the colon, which are extremely healthy for the gut. Some foods have anti-microbial properties.

Overall, a Mediterranean diet is one of the best diets to follow for gut health. Alongside this, eating 30 types of plants a week is excellent for bacterial diversity, which helps guard against IBS. To sustain energy from meals balancing meals between protein, carbohydrates and fats in each meal is important.

Some people worry whether they are getting enough nutrients from foods due to avoiding some foods due to food intolerances. A tool that helps you to calculate nutrients from food is outlined alongside a detailed discussion of nutrients, including some of the challenges of getting enough nutrients and how these can be overcome.

Finally, some believe that they require enzymes to help them digest food. Whether these are really needed is discussed.

Working towards a healthy gut and microbiome is important for reducing IBS symptoms and diet plays a big part in this.

Table of Contents
Microbiome & Food Sensitivities
FODMAP Elimination & Reintroduction
High Animal Protein, Fat & Low Fibre
Gluten Free Diets
Lactose
Resistant Starch
Butyrate & SCFAs
Olive Oil & Other Fats Compared
Omega 3
Polyphenols
Fibre
Anti-microbial Foods
Mediterranean Diet
30 Types Of Plants Per Week
Balancing Meals with Protein, Carbs & Fats
Nutrients
Enzymes