Dietary Adjustments
One of the first things to consider during an IBS flare-up is your diet. What you eat and how you eat can significantly affect your symptoms. In fact, diet is often the first line of defense: doctors increasingly recommend the low-FODMAP diet to IBS patients, and research shows it helps a majority of people.
Essentially, certain carbohydrates called FODMAPs (found in foods like wheat, some fruits, dairy, onions, etc.) ferment in the gut and can trigger symptoms. Reducing FODMAPs in your diet can calm your digestive system.
How to adjust my diet?
1. Identify and avoid trigger foods: Try keeping a food diary to pinpoint what might have set you off. Common IBS trigger foods contain FODMAPs like lactose (found in dairy), fructose (many fruits, processed foods), sorbitol (various berries, stone fruits, sugar free foods), inulin (wheat, garlic, onions).
It might sound like a long “don’t eat” list, however, triggers vary from person to person. The key is to identify which foods your body is sensitive to and which is right for you. If you’re not sure, temporarily switching to a very simple low-FODMAP diet can help “reset” your gut and ease the flare-up.
2. Focus on flare-friendly foods: So what can you eat? There are plenty of nutritious, gentle options! Generally, low-FODMAP and easy-to-digest foods will be your friends. During a flare-up, opt for smaller, simple meals. A big heavy meal could worsen your cramps or bloating. Also, don’t skip meals or go hungry too long, as an empty, grumbling stomach can make IBS gut spasms worse. For example, try low-FODMAP light meals like simple Sesame Tofu Stir-fry or Tomato & Greens Omelette, and avoid fast food diets that include lots of red meat (like burgers), fries, and soda. These are high in saturated fats, processed sugars, and cholesterol, and low in fruits, vegetables and fibre.
Need inspiration? We have a variety of low-FODMAP recipes on our website. In addition, in the FoodMarble app, you’ll also get access to your Personalized Food Library. It’s your go-to guide to find what’s suitable for your gut, based on your unique tolerance.
3. Lastly, don’t forget fibre – but the right kind. If you have diarrhea during flares, too much insoluble fibre (think bran, raw veggies) can make it worse, so focus more on soluble fibre like oats or peeled potatoes which can help firm things up. If constipation is your issue, drink plenty of water and include soluble fiber to help get things moving. Learn more about soluble fibre and insoluble fibre and here: Soluble Vs Insoluble Fibre.
How FoodMarble Can Help You Navigate Food Triggers
Finding your personal food triggers doesn’t have to be a guessing game. With FoodMarble, you can track how your body responds to specific foods by measuring hydrogen and methane levels in your breath. Excess amounts of these gases can be produced when food isn’t properly digested. Paired with our FODMAP Testing Kit, you can test common triggers like lactose, fructose, sorbitol, and inulin, and discover which ingredients are causing excessive fermentation.
Our Food Library and RDA Rings feature in the app also show you how much FODMAP content is in a food and how it fits into your personal daily allowance, making it easier to plan meals that support your gut during a flare-up.
