The do’s and don’t of IBS

The do’s and don’t of IBS

What are the general do’s and don’t of IBS?

The fodmap diet is a highly successful therapeutic path for those suffering from IBS. It should be completed under the supervision of a dietitian. Use of a food diary and symptom log will greatly increase the chances that you successfully make fodmap work for you, relieve your symptoms and settle on a personalised, balanced and nutritionally balanced diet.


  • Cook from scratch. Homemade made meals from fresh ingredients will give you the greatest flexibility as you progress through the diet
  • Find suitable ways to relax, never ignore the impact the mind has on the gut
  • Get regular exercise
  • Probiotics can help IBS sufferers, many people try them for a month to see if they have a positive impact on their symptoms
  • Drink an appropriate amount of water each day (at least 8 cups)
  • Start to log your meals, flare-ups and other relevant triggers like stress. The Tummi App is good for this and it runs on all Android phones 


  • Do not delay or skip meals
  • Avoid being rushed and eating too quickly
  • Avoid excessive spiced, fatty or processed foods
  • Chew gum
  • Do not eat more than three portions of fresh fruit in day
  • Do not drink more than three cups of coffee or tea in a day (or other caffeinated drinks)
  • Reduce consumption of carbonated drinks (even sparkling water) 
  • Do not overindulge on either alcoholic drinks, sugar-free fizzy drinks (sorbitol is a fodmap) or sugar-free mints 


What other treatments are there for Irritable Bowel Syndrome?

The fodmap diet is one of the most effective methods of easing symptoms in IBS sufferers. Up to 75% of IBS patients have used a prescription drug to treat their IBS, often with medications being prescribed for more than 100 days. Fodmap provides symptomatic relief without the need for prescription medication. 

What things can I do to reduce a flare-up in my symptoms?

Simple go-to’s to reduce bloating, cramps and wind

  • Avoid foods that are hard to digest (cabbage, broccoli, cauliflower, brussel sprouts, beans, onions and dried fruits)
  • Gentle exercise, even regular walks
  • Meditation or other relaxation techniques