9 Tips for How to Help Get Rid of Bloating

Irritable bowel syndrome (IBS) is a long-term condition that can cause bloating, abdominal discomfort, constipation, and diarrhoea. While there isn’t a single “IBS diet” that works for everyone, dietary adjustments tailored to your specific symptoms may help reduce flare-ups and may improve quality of life.

This article explores what to eat, and which foods to avoid to help you manage symptoms. It should be used for reference only, and you should consult a healthcare professional if you have any questions.

Which foods are right for IBS?

There may be no specific reason for flare-ups, but people with IBS may notice their symptoms worsening after eating certain foods. Avoiding foods that trigger your symptoms may help to reduce flare-ups, since IBS is a condition that affects your digestive system.

Your healthcare provider may recommend keeping a food diary to identify patterns in your symptoms and triggers before suggesting dietary changes. They might also refer you to a dietitian to help you trial specific approaches, such as the Low FODMAP diet.

Your symptoms of IBS how it’s treated, are unique to you, but people with IBS, may find that changing the foods they eat may help. Whether that involves reducing high-fibre foods, cutting out gluten, or following a structured eating plan. Individual variability is a significant factor in IBS management, so personalised care is essential.

General IBS Diet Tips

While there isn’t a universal diet for IBS, there are some general tips that can help:

• Track your food and symptoms
  Keeping a diary of what you eat and when symptoms occur can help identify trigger foods such as dairy, gluten (like wheat) and food or drinks that make you gassy.
• Cook fresh meals
  Opt for homemade dishes with fresh ingredients, avoiding common IBS triggers such as alcohol and caffeine.
• Stick to regular meals
  Eat at consistent times and avoid skipping meals.

Speak with your healthcare provider before making major dietary changes.

The Low FODMAP Diet

The Low FODMAP diet is recommended for managing IBS. This diet eliminates certain hard-to-digest carbohydrates, known as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs).

A Low FODMAP diet involves:

1. Elimination:
   Avoiding all FODMAP foods for 4-8 weeks under the guidance of a dietitian.
2. Reintroduction:
   Gradually reintroducing these foods one at a time to identify specific triggers.

The Low FODMAP diet should always be followed under professional supervision to ensure nutritional balance.

High-Fibre Diet

Foods high in fibre such as oats or linseed may help alleviate constipation. However, fibre might not be beneficial for some symptoms of IBS. For instance, if you have diarrhoea, insoluble fibres such as wholemeal or high-fibre flour and breads or cereals high in bran, or whole grains such as brown rice, should be avoided or reduced.

Always introduce fibre gradually to avoid aggravating symptoms.

If your IBS alternates between constipation and diarrhoea, consult your healthcare provider for advice, as a high-fibre diet may not be suitable.

Gluten-Free Diet

Gluten is a protein found in wheat, barley, and rye, and it can trigger symptoms in some people with IBS. Gluten sensitivity shares symptoms with coeliac disease, so it’s vital to consult a healthcare provider for a proper diagnosis. It’s important to note that not all IBS patients need to avoid gluten unless they have gluten sensitivity or coeliac disease.

Foods That May Help with IBS

Rather than focusing on “good” or “bad” foods, aim for a balanced diet tailored to your symptoms.

Recommendations include:

• Eating vegetables and fruits that are low in insoluble dietary fibre but high in soluble fibre, such as carrots, tomatoes, cucumbers, broccoli, spinach, pumpkin, lettuce, berries, honeydew melon, grapes, oranges or lemons.
• Replacing wheat with spelt and can also include oats, rice, quinoa, or corn products (for individuals with gluten sensitivity).
• Incorporating meat, fish, or eggs into the diet.
• Drinking at least 6 to 8 glasses of fluid daily.

These symptom-specific tips may help:

• Constipation
  Increase fibre slowly with foods high in fibre, for example oats.
• Diarrhoea
  Reduce insoluble fibre foods such as wholemeal or high-fibre flour, bran cereals, brown rice and other foods that may worsen symptoms, such as alcohol, caffeine, and carbonated drinks.
• Bloating and cramps
  Try soluble fibre-containing food such as flaxseed or linseed to help with cramps and bloating, and if it is accompanied by constipation.

Always speak to a trained medical professional before starting any IBS diet plan or making health-related decisions.