30 Day Irritable Bowel Syndrome (IBS) Diet Plan for Beginners
Irritable Bowel Syndrome is a common gut disorder which can cause uncomfortable symptoms such as bloating, diarrhoea and constipation. There isn’t a cure for IBS but starting a 30 day IBS diet plan for beginners, alongside other lifestyle changes, can help to improve your symptoms and experience a better quality of life. This guide aims to give you the information you need to help identify your triggers and support you through a 30 day diet plan for IBS.
What is IBS?
IBS is a condition that causes discomfort and gut related symptoms which can range from stomach cramps, indigestion, nausea, bloating, diarrhoea and constipation as well as tiredness and even depression. These symptoms may fluctuate and a worsening of symptoms is known as a ‘flare up’. Triggers often vary between people and IBS can significantly impact on quality of life.
The cause of IBS is largely unknown but there are links to disrupted communication between the brain and the gut (gut-brain axis), diet, episodes of gastroenteritis and if an immediate family member has IBS. There is also research indicating that the balance of microbes in our gut microbiome could also affect the development of IBS.
There are no specific tests for IBS however you might need tests from your Doctor to rule out other conditions such as coeliac disease or to check you are not deficient in any vitamins or minerals. Sometimes it might also be necessary to provide a poo sample to check for infections.
What are the potential triggers for IBS?
Diet can play a big part in IBS but lifestyle also has a big impact. Certain things can worsen your IBS. These include:
Caffeine
Alcohol
High fat foods
Spicy foods
Stress and anxiety
What will help identify your triggers?
Keeping a food diary is a good way to help you identify patterns and possible dietary triggers for your IBS. Check out The Gut Feelings guide on keeping a food diary for more information on how to do this effectively. It is important to recognise that diet is not the only contributing factor to IBS. Other lifestyle habits such as stress, anxiety, eating in a rush or skipping meals and your level of exercise and activity will also have an impact.
Unless it is strongly suspected you have a food allergy, it is unnecessary to do any allergy testing. What are the common signs of a food allergy? A food allergy may present with immediate symptoms such as swelling of the lips, face and eyes, itching or a rash, wheezing and breathlessness and even nausea or vomiting. A healthcare professional can help determine whether you need support with allergy testing and direct you to the most validated tests. You can find more information about food allergy symptoms on the NHS website.
Food intolerances
It is common for people with IBS to be sensitive or have an intolerance to certain foods. The below shows foods which are commonly associated with IBS:
Milk and dairy
Wheat
Pulses and beans
Onions
Garlic
Apples
Pears
Stone fruits; cherries, peaches, plums, mangoes
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Intolerance testing is on the whole unreliable with the exception of lactose intolerance testing. If you suspect that you have an intolerance to lactose, your Doctor may recommend a blood test or a hydrogen breath test to help confirm diagnosis.
What is the 30 day diet plan for beginners and where do you start?
Eating certain foods and the way in which we eat such as eating too fast or skipping meals, are factors that can trigger our IBS. In order to help improve your symptoms, there is some general first line dietary advice associated with the 30 day diet plan for IBS:
Eat small regular meals; avoid skipping meals
Slow down; take your time eating meals, enjoy your food and don’t rush
Avoid highly processed foods; these foods often contain high fat, high sugar and lots of additives and preservatives
Limit your caffeine intake; tea, coffee contain high levels of caffeine, aim for no more than 3 cups per day. Chocolate and some fizzy and energy drinks also contain caffeine so limit their intake too.
Aim to eat no more than 3 portions of fresh fruit per day; a portion of fresh fruit is 80g. You may find you also need to avoid or reduce apples, pears and stone fruits such as peaches, plums, cherries and mangoes.
Reduce alcohol; if you do drink alcohol stick to the recommended units of 1 unit for women and 2 units for men and aim to have some alcohol free days per week
Trial temporarily reducing milk; limit milk to ½ a pint per day or try a lactose free alternative
Avoid fizzy drinks ; the fizz can aggravate bloating but they often also contain sweeteners and additives which could trigger your symptoms
Avoid polyols; mannitol, sorbitol and xylitol are artificial sweeteners found in low-calorie products, sugar free mints and gums and flavoured waters which can contribute to diarrhoea
Avoid lying down straight after meals; remaining upright for an hour or two can help prevent heartburn and indigestion
There is also specific advice recommended dependent on what type of symptoms you experience.
Advice for IBS-Constipation (IBS-C)
Increase soluble fibre; oats, linseeds and pulses all contain a good source
Drink plenty of water; aim for a minimum of 8 glasses per day. If you dislike plain water, you can opt for a herbal non-caffeinated tea or make your own flavoured drink by adding a slice of lemon, cucumber, ginger or mint!
Advice for IBS-Diarrhoea (IBS-D)
Avoid high volumes of fruit juice; fruit juice can make symptoms of diarrhoea worse
Reduce high fibre foods during a flare up; whilst fibre is an important nutrient for a balanced diet, if you experience diarrhoea then foods such as brown and wholegrain breads, nuts and seeds may make your symptoms worse. You can temporarily switch to ‘white’ varieties of rice and pasta
Avoid sorbitol; sorbitol is an artificial sweetener contained in products such as fizzy drinks, sugar-free alternatives and sugar-free gum
Drink plenty of water; this will help prevent dehydration
Advice for bloating and wind
Try oats; oats are a good source of fibre and may help ease bloating
Trial linseeds; another great source of fibre, start with introducing 1 Tablespoon in your daily diet e.g. in smoothies or to top breakfast cereal. Just be sure to drink plenty of fluid alongside them
Avoid sorbitol; as mentioned above, this can be a trigger for IBS symptoms
Avoid chewing gum; chewing gum leads to swallowing air and makes bloating worse
Avoid ‘windy veg’; broccoli, cauliflower, brussels sprouts, cabbage, onions and beans can make wind worse
Whilst you may see improvements from some of these recommendations straight away, some may take a little time to have an impact. It is therefore important to stick with the diet plan for IBS for a minimum of 30 days. To help support you during your 30 day diet plan for IBS, The Gut Feeling app allows you to easily track your food intake, symptoms and other lifestyle factors so that you can spot patterns easily and implement impactful changes.
What can you do to increase the efficacy of the 30 day diet plan?
As well as thinking about what and how you eat, you may like to incorporate some other changes into your lifestyle to help get the best out of your 30 day diet plan for IBS. Things which you can consider are probiotics, vitamin and mineral supplements and exercise and relaxation.
Do you need probiotics?
You may be recommended to trial a probiotic to help with your IBS symptoms. Probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. Probiotics don’t work for everyone and the type of probiotic needed is dependent on your symptoms. Some strains which have shown positive symptom improvement associated with IBS are bifidobacterium and lactobacillus. They have been found to possibly help reduce symptoms such as bloating. You can talk to your healthcare professional about which particular product might be best for you. The wrong probiotic can actually be detrimental to IBS. Therefore, it is recommended that you trial the probiotic for 12 weeks, if there is no improvement during this time you can switch brands or discontinue.
Vitamin and mineral supplements
Ideally, we would get all the nutrients we need from a balanced diet. In reality this is not always possible, particularly if you have to limit certain foods. If you have concerns that you may be missing out on important vitamins and minerals within your diet, you can ask a healthcare professional for guidance. They will be able to assess the balance of your diet or recommend specific vitamin and mineral products that might be suitable for you if necessary
Remember to check labels to ensure that any supplements you take don’t contain ingredients which may make your IBS symptoms worse. For instance some brands may contain ingredients such as artificial sweeteners, lactose or wheat. These may not be a problem for everyone, but look for an alternative product if these ingredients are an issue for you. You can check out Allergy UK for more guidance on looking at food labels.
Do you need any specific medications?
A Pharmacist or a Doctor may be able to advise you if you need any specific medications. Medications can help to minimise certain symptoms but are unlikely to treat the underlying cause. You may, for example be able to purchase over the counter products to help reduce diarrhoea or a laxative if you are experiencing constipation. However, you may find that the 30 day IBS diet plan alongside incorporating some other lifestyle modifications may help to significantly improve symptoms without the need for medication.
Restrictive diets
You may have heard of FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). FODMAPS are sugars found in some fruits, vegetables, wheat and milk. They are often poorly absorbed by people with IBS. Fermentation of these foods by gut bacteria can lead to symptoms associated with IBS. The low FODMAP diet is sometimes recommended for IBS if initial dietary interventions don’t work. The diet involves reducing high FODMAP foods for 4-8 weeks and then reintroducing them into the diet in a structured way. This helps to identify which foods may be causing an issue and promote a more varied diet. Restricting foods and food groups from your diet can lead to missing out on important nutrients if continued long-term. Italso deprives your gut microbiota of an essential source of nutrition. So it is important to seek professional support with both the elimination and reintroduction phases with any restrictive diet.
How can relaxation and exercise help?
Exercise and relaxation not only provide your body with essential activity for physical health but also are a great way of helping you focus and clear your mind. As stress and anxiety are heavily implicated in our gut health, exercise and relaxation can be a great way to help ease those influencing factors. For instance, team sports may be a great way to socialise and meet friends and outdoor activities mean you are getting lots of fresh air. Yoga has been shown to be particularly beneficial for gut health. Regular, moderate exercise and yoga can provide relaxation and strength building for the gut. On the Gut Feeling app you have access to a variety of guided yoga exercises.
What do I do if the 30 day IBS diet plan doesn’t help?
If the 30 day IBS diet plan for beginners alongside other lifestyle changes does not help, you can go backto your Doctor or Dietitian for further support. The Gut Feeling app has an expert led programmes which can help you find relief from your gut issues from just 10 minutes a day. You’ll learn more about the potential causes of gut issues, track your symptoms alongside potential triggers and try actionable tips as well as getting access to your gut tool kit of recipes, mindfulness and gut directed yoga.
Summary Top Tips Your 30 Day Diet Plan
IBS is affected by diet but also lifestyle habits, stress and anxiety. So it is important to consider lifestyle changes alongside the 30 day diet plan for IBS
Symptoms and underlying causes vary from person to person; keeping a food diary may help you identify any patterns or food triggers which are a problem for you
It’s not just what you eat but how you eat which can have an impact on symptoms; eat regularly and try to relax so you don’t rush
There are key dietary recommendations for specific gut symptoms e.g. IBS-C or IBS-D
Trialling probiotics may help however they do not work for everyone and should not be considered as a magic cure all pill.
Discuss with a healthcare professional if you think you may need vitamin or mineral supplements -not everyone does.
Seek support if you need to trial a restrictive diet-the reintroduction of foods is important
Exercise and relaxation may help ease your symptoms alongside your dietary changes
References
NHS What is Irritable Bowel Syndrome (IBS) https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/
Labus JS, Hollister EB, Jacobs J, et al.: Differences in gut microbial composition correlate with regional brain volumes in irritable bowel syndrome. Microbiome. 2017;5(1):49.
British Society of Gastroenterology Guidelines on the Management of Irritable Bowel Syndrome (2021) https://www.bsg.org.uk/clinical-resource/british-society-of-gastroenterology-guidelines-on-the-management-of-irritable-bowel-syndrome/
https://www.bda.uk.com/resource/irritable-bowel-syndrome-diet.html