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Treat Irritable Bowel Syndrome with the Right Diet – Expert Tips by Dietician Ankita Gupta Sehgal

Writer's picture: Dt. Ankita Gupta SehgalDt. Ankita Gupta Sehgal

Irritable Bowel Syndrome (IBS) is a common digestive disorder that affects millions of people worldwide. It can cause uncomfortable symptoms like abdominal pain, bloating, diarrhea, and constipation. While IBS can be frustrating and challenging to manage, a well-balanced, thoughtful diet can play a pivotal role in easing symptoms and improving overall digestive health.


As a leading dietician in Delhi NCR, I, Ankita Gupta Sehgal, have worked with countless clients to help them manage IBS through customized diet plans that focus on healing and soothing the digestive system. In this blog post, I will share my insights on how the right diet can naturally help treat IBS, along with a list of IBS-friendly foods and natural remedies to alleviate symptoms.



IBS-friendly foods and ingredients to include in your diet, like fruits, vegetables, and lean proteins for managing Irritable Bowel Syndrome


Understanding IBS: What You Need to Know

Before diving into diet solutions, it’s important to understand what IBS is. IBS is a functional gastrointestinal disorder, meaning it affects how the digestive system functions without causing visible damage to the digestive tract.


The symptoms of IBS can vary greatly from person to person, but common signs include:

  • Abdominal pain and cramping

  • Bloating

  • Constipation or diarrhea (sometimes alternating between the two)

  • Gas and flatulence


While the exact cause of IBS is still unknown, triggers can include stress, certain foods, and hormonal changes. The good news is that by managing your diet and lifestyle, you can significantly reduce IBS flare-ups and manage the condition more effectively.


How the Right Irritable Bowel Syndrome Diet Can Help Manage Symptoms

A well-balanced, nutrient-rich diet is key in managing IBS symptoms. The foods you eat can either aggravate or soothe your digestive system. By eliminating certain trigger foods and focusing on gut-friendly options, you can naturally manage the condition.


Here are some of my top recommendations to treat this problem with right IBS a.k.a. Irritable Bowel Syndrome Diet effectively:


1. Follow the Low FODMAP Diet

The Low FODMAP Diet is one of the most researched and effective diets for managing IBS. FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides And Polyols) are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. They can ferment in the colon, causing bloating, gas, and discomfort in people with IBS.


Some high-FODMAP foods to avoid include:

  • Dairy products (milk, yogurt, soft cheese)

  • Certain fruits (apples, pears, watermelon)

  • Certain vegetables (onions, garlic, cauliflower)

  • Legumes (lentils, beans)


Instead, focus on low-FODMAP foods that are gentle on the digestive system. These include:

  • Lean meats (chicken, turkey, fish)

  • Low-lactose dairy (lactose-free milk, hard cheeses like cheddar)

  • Gluten-free grains (quinoa, rice, oats)

  • Low-FODMAP fruits (bananas, strawberries, blueberries)

  • Non-cruciferous vegetables (carrots, zucchini, spinach)



2. Increase Fiber Intake (But the Right Kind!)

Fiber is essential for digestive health, but not all fiber is created equal. Soluble fiber is especially beneficial for IBS patients, as it helps to regulate bowel movements, control diarrhea, and reduce constipation. Soluble fiber absorbs water, creating a gel-like substance that helps slow down digestion.


Top sources of soluble fiber include:

  • Oats

  • Chia seeds

  • Carrots

  • Sweet potatoes

  • Apples (without the skin)


However, insoluble fiber (found in whole grains, seeds, and many vegetables) can aggravate IBS symptoms, especially if you suffer from constipation. It’s important to focus on soluble fiber and gradually increase your intake to allow your gut to adjust.



3. Probiotics and Gut Health

Probiotics are beneficial bacteria that can help maintain a healthy gut microbiome, which plays a critical role in digestion. Research has shown that taking probiotics regularly can help alleviate IBS symptoms, particularly in people with IBS-D (diarrhea) and IBS-C (constipation).


Some IBS-friendly probiotic-rich foods include:

  • Yogurt (unsweetened)

  • Kefir

  • Sauerkraut

  • Kimchi

  • Miso


If you find it difficult to incorporate these foods into your diet, probiotic supplements can also be effective. Look for high-quality supplements containing strains like Bifidobacterium and Lactobacillus, which have been shown to improve gut health in IBS patients.



4. Hydrate with the Right Liquids

Hydration plays a significant role in managing IBS, particularly if you have constipation. Drinking enough water can help soften stools and promote regular bowel movements. It’s important to drink water consistently throughout the day to avoid dehydration.

Avoid drinks that irritate your gut, such as:

  • Caffeinated beverages (coffee, soda)

  • Alcohol

  • Carbonated drinks


Instead, go for calming and soothing drinks like:

  • Herbal teas (peppermint, ginger, chamomile)

  • Warm water with lemon

  • Fresh fruit-infused water


These drinks not only hydrate but also help calm the digestive tract and reduce inflammation.



5. Natural Remedies for IBS Relief

In addition to dietary changes, several natural remedies can support digestive health and help alleviate IBS symptoms:

  • Peppermint Oil: Known for its anti-spasmodic properties, peppermint oil can help relax the muscles in the intestines and reduce bloating and cramps. You can consume peppermint oil capsules or drink peppermint tea.

  • Ginger: Ginger has long been used to treat nausea, indigestion, and bloating. Drinking ginger tea or adding fresh ginger to meals can soothe your stomach and reduce IBS symptoms.

  • Fennel Seeds: Fennel seeds have been shown to relieve bloating and help with gas. Chewing fennel seeds after meals or brewing fennel tea can provide natural relief.

  • Turmeric: The active compound curcumin in turmeric has anti-inflammatory properties that can reduce gut inflammation and ease symptoms of IBS. You can add turmeric to meals or drink golden milk (turmeric mixed with milk and spices).



Diet Hacks for Good Gut - Dietician Ankita Gupta Sehgal
Click of the Image for Best Diet Hacks for Good Gut


Conclusion: Take Control of Your IBS Naturally with the Right Diet

Managing IBS doesn’t have to be overwhelming. By following a diet that focuses on gut-friendly foods, incorporating fiber, staying hydrated, and using natural remedies, you can significantly reduce your symptoms and live a more comfortable life.


If you’re struggling with IBS and need personalized guidance, I offer tailored nutrition counseling to help you develop a diet plan that works best for your unique symptoms and needs. Together, we can create a plan that puts your digestive health first!



Book your consultation today to take the first step towards managing your IBS and improving your digestive health naturally.

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