Overview

Irritable bowel syndrome, or IBS, is a problem with the intestines. IBS can cause belly pain, bloating, gas, constipation, and diarrhea. Some people can control their symptoms by changing their diet and easing stress.

No specific foods cause everyone who has IBS to have symptoms. Many people find that they feel better by limiting or eliminating foods that may bring on symptoms. Eat a variety of foods to make sure you are still getting all the nutrients you need. Talk to a dietitian if you want to make sure you're getting enough nutrition.

How can you care for yourself at home?

Keep track of foods and symptoms

• Keep a food diary to track what you eat. Also record when you have symptoms and what they are. There are phone apps that can help, or you can just write it down.
• A food diary can help you figure out if certain foods trigger symptoms and if cutting out certain foods helps.
• To track bowel patterns and symptoms, check out the Bowel and Symptom Journal.
• Visit AHS.ca and enter "bowel journal" into the search box.
• When you make changes to your diet, plan on it taking about 6 weeks to know if the changes help.

For pain, gas, and bloating

• Try adding soluble fibre every day. This is the kind that dissolves in water. Some foods with soluble fibre are oats and fruit without skin. A supplement you can try is Benefibre.
• Try a low-FODMAP diet. FODMAPs are types of carbohydrates that can make IBS symptoms worse. Your doctor or a registered dietitian can help you with this diet.

For constipation

• Talk to your doctor or a dietitian about whether you should increase how much fibre you eat. If they suggest more fibre:
  • Try soluble fibre first.
  • If they recommend more insoluble fibre, go slow. Add a little bit at a time. Insoluble fibre is in fruits and vegetables with skin, most whole grains, and beans.
• Drink plenty of fluids. If you have kidney, heart, or liver disease and have to limit fluids, talk with your doctor before you increase the amount of fluids you drink.
• Use sugar substitutes found in some sugarless candies and chewing gum, such as sorbitol and xylitol.
• Get some exercise every day. Build up slowly to at least 2½ hours of moderate to vigorous exercise a week.
• Schedule time each day for a bowel movement. Having a daily routine may help. Take your time and do not strain when having a bowel movement.

For diarrhea

You may try giving up foods or drinks one at a time to see whether symptoms improve. Limit or avoid the following:

• Alcohol
• Caffeine, which is found in coffee, tea, cola drinks, energy drinks, and chocolate
• Nicotine, from smoking or chewing tobacco
• Gas-producing foods, such as beans, broccoli, cabbage, and apples
• Dairy products that contain lactose (milk sugar), such as ice cream and milk
• Foods and drinks high in sugar, especially fruit juice, soda, candy, and other packaged sweets (such as cookies)
• Foods high in fat, including bacon, sausage, butter, oils, and anything deep-fried
• Sugar alcohols like sorbitol, xylitol, mannitol, and isomalt. These are sugar substitutes found in some sugarless candies and chewing gum.