Irritable bowel syndrome (IBS) is one of the most common gastrointestinal complaints seen by doctors and it has been estimated that 15% of the population has some symptoms of IBS. These include: abdominal pain, altered bowel function - constipation or diarrhoea, mucous in stools and varying degrees of anxiety or depression.

Firstly it is important to visit your doctor to rule out any underlying problem. This is especially important if there is blood or mucous in your stools. Secondly, review your diet. Keep a food diary for 3 days and check that it meets the following criteria.

Fruit, vegetables and dietary fibre

Ensure that you are eating at least five portions of fresh fruit and vegetables per day as this will provide you with plenty of dietary fibre which will help to regulate bowel function. The type of fibre is important. See our fact sheet on constipation for further details. Note that wheat bran is not a good choice for those with IBS as this can aggregate the gut. Further to this, many people with IBS may suffer from a wheat allergy or intolerance therefore avoid all wheat products for one month and note symptoms. You may want to supplement with psyllium husks, this soluble fibre helps to regulate bowel function and helps with effective elimination. Oats are also an excellent source of soluble fibre.

Food allergy and intolerance

Recent studies have demonstrated the link between allergy and IBS therefore it is important to rule these out. Cutting out wheat for a period of one month is your first step but you may also want to consider testing.

Reduce sugar and refined carbohydrates

Refined carbohydrates include white bread, cakes, biscuits etc. Sugar and sugary drinks should also be avoided. Sugar can contribute to the overgrowth of yeasts and bacteria that may cause bloating, this can either slow down the movement of food though the digestive tract or in some cases may cause food to pass through too quickly. To counteract bacterial imbalance supplement with a high strength probiotic such as Lamberts Bio Acidophilus as this will discourage the growth of harmful bacteria and yeasts and ensure that your digestive tract has plenty of the healthy bacteria. This is especially important if you have been on antibiotics which kill off good gut bacteria. Note that including live yoghurt in the diet will also be of help.

Drink the right fluids

Reduce caffeine and alcohol as these can irritate the digestive tract. Also reduce dairy, some people may be slightly intolerance to lactose, the sugar in milk, and this can contribute to IBS symptoms. Dairy intolerance can be worse if you have poor gut bacteria. Note that live yoghurt is OK because the cultures convert the lactose to lactic acid and this is beneficial. Aim to drink at least two liters of water per day. Replace regular tea with herb teas such as chamomile or peppermint tea, these have a calming effect on the digestive tract. Try carrot and celery juice with ginger – this is excellent for bloating.

Also…

• Chew food slowly so that it is easer to digest, consider taking digestive enzymes to help you break down foods.
• Avoid rich, fatty or spicy foods.
• Increase bitter foods as these help increase digestive enzymes – examples include artichoke, endive. Aloe vera juice is a bitter and also very calming.
• Stress and nervous tension are known to play a role – address any issues. 

Diagnostic tests that may be of use

• Allergy testing
• Stool sample – bacteria overgrowth/parasites