Diet Plan for IBS (Irritable Bowel Syndrome)

Do you know around 4 to 7% of our population and approximately 10 to 25% worldwide have this IBS.

What is IBS?

It is a disorder that disturbs the gastrointestinal tract (the stomach, and intestinal areas of our body). It is a functional disorder, which means the structure doesn't undergo any changes and occurs when there is a change in the balance of gut bacteria.

Some common symptoms include:

  • Abdominal pain and bloating
  • Constipation
  • Diarrhea

Types of IBS:

  • IBS-C: Abdominal pain + Constipation
  • IBS-D: Abdominal pain + Diarrhea
  • IBS-M: When all three symptoms are present


Causes of IBS (Irritable Bowel Syndrome)

  • Gut Imbalances
  • Diet
  • Stress
  • Lifestyle
  • Allergen

Gut Imbalances:

Any alteration in the gut ecosystem can lead to imbalances that can trigger IBS. The gut ecosystem is made up of bacteria and microbes that break down the food we eat and convert it into nutrients. However, when harmful bugs like parasites or worms enter the gut, which usually reside in the large intestinal areas, it causes issues irritating the bowel. When the number of these worms exceeds a certain threshold or gets into other areas like small intestines, it leads to gut imbalances.


Eating foods low in fiber, highly processed, and packed with sugar can significantly disrupt bowel function. These inflammatory foods contribute to gut imbalances and irritation, making them best avoided. Instead, opting for a plant-based diet abundant in fruits, vegetables, high fiber, and healthy fats supports digestive health.

What kind of diet should we avoid or consume?

  • Eat gluten-free
  • Avoid dairy products
  • Limit sugar intake
  • Avoid alcohol, carbonated drinks, caffeine & smoking.


Stress alone has been identified as a primary contributor to numerous health issues and diseases, including heightened gut problems. This is largely attributed to the intricate connection between the gut and the brain through the gut-brain axis. Emotional and cognitive factors exert considerable influence on gut health.


Lifestyle refers to the way we lead our lives. Factors such as lack of sleep, reduced physical activity, irregular meal patterns, and a sedentary lifestyle can all impact the immune system and affect gut health, potentially leading to IBS.

Therefore, it is important to:

  • Maintain consistent sleep patterns
  • Aim for 6-8 hours of quality sleep
  • Limit processed foods
  • Include physical activities like exercise and yoga in daily life


Some people are very sensitive to certain foods, which can irritate the bowel. For example, gluten (a protein found in wheat) and dairy products (which contain a protein called casein) can cause irritation and lead to various symptoms. Some allergies can be very dangerous, and in severe cases, people must avoid eating such foods.

IBS Management

With changes in diet and lifestyle, the IBS symptoms will be reduced.

As everybody is different and reacts differently to foods, it is important to:

  • Maintain a diet diary
  • Manage and note your meals
  • See what suits you and what doesn't
  • Note the time, quantity, quality, and result
  • Replenish your gut bacteria and manage your IBS by consulting a dietitian.
    • If you're experiencing IBS or gut-related issues, don't hesitate to consult a dietitian or contact us for assistance.



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