Bon Secours Health System - Private Hospitals in Ireland ...



LOW FODMAP

DIET for IBS

7 Steps to better

digestive health

STEP 1

Tel: 01 8065488

Step 1:

General tips to improve digestion.

These tips should be followed for at least 2 weeks prior to progressing onto step 2.

Ensure that you:

• Eat meals at regular times of the day in a relaxed atmosphere.

• Do not skip meals or eat late at night.

• Take your time when eating meals, chew your food well.

• Schedule food at least 2-3 hours apart to give your digestive system a break.

• Take regular exercise and make time to relax.

• Try a daily probiotic yoghurt or drink. Remember to take chilled, not at room temperature or heated as this will simply destroy all the ‘good’ bacteria.

• Try a daily multivitamin.

• Avoid gut stimulants such as nicotine, caffeine (2-3 cups maximum/day), alcohol (1-2 units/day).

• Herbal teas can be beneficial for digestion, especially after a large meal. Good choices include; ginger, and peppermint. Why not try and make your own herbal tea with fresh mint or grated ginger, with a squeeze of lemon or lime, for a refreshing option.

• It may also be useful to keep a food and symptom diary. Remember symptoms may not be caused by the food you have eaten, but what you ate earlier in the day or the day before.

• Remember;; give your bowels time to adjust to any changes you have made.

For symptoms of wind and bloating:

• Limit fruit portions to 3 a day and fruit juice to 1 small glass.

• Oats, golden linseeds and flaxseeds (cracked or whole) may also help. Try 1 tbsp daily in yoghurts, or over cereals or salads. Remember to drink additional fluids.

• Avoid drinking through a straw, chewing gum, or drinking fizzy drinks as this can increase the amount of air in the stomach.

For symptoms of constipation only:

• Increase your dietary fibre intake gradually as any sudden increase can cause cramping. Try wholegrains, fruit, vegetables, or pulse vegetables.

• Oats, golden linseeds and flaxseeds (cracked or whole) may also help. Try 1 tbsp daily in yoghurts, or over cereals or salads.

• Ensure a good fluid intake – at least 8-10 cups of non-caffeinated fluid/day.

For Diarrhoea

• Diarrhoea can be caused by high fat foods. Avoid foods such as chips, fast foods, burgers, sausages, pudding, fatty meats, crisps, cream, butter, and cakes.

• Avoid ‘sugar free’ or ‘diet’ products that contain sweeteners ending in ‘ol, such as sorbitol, mannitol, isomalt and xylitol. Foods likely to contain these include diet drinks, chewing gums, or diabetic products like chocolate or jam. These can have a laxative effect when taken.

• Ensure adequate fluid intake after every bowel motion.

• You may need to reduce your fibre intake; discuss this with your dietitian.

Q. Could my symptoms be due to a food allergy or intolerance?

should I get a ‘food intolerance’ or ‘allergy test done’ ?

True food allergies are rare; however some IBS symptoms can be caused by food intolerances.

There is no convincing evidence to support any of the commercially available food intolerance tests. If you feel your symptoms are due to food intolerance it is best to discuss this with your dietitian.

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Step 2:

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