An astonishing 1 in 5 people suffer with IBS, which is characterised with digestion issues such as bloating, abdominal pain, constipation or diarrhoea, excessive wind, heartburn and nausea.

When a doctor or gastroenterologist has diagnosed IBS (you should not diagnose yourself) this is good news, as it means your symptoms are not due to anything more serious, such as Coeliac Disease or bowel cancer. However, coping with and managing the symptoms can be challenging. Unfortunately there is no pill or supplement that is a magic fix for IBS.

First Steps

eat three regular meals a day
try not to skip any meals or eat late at night
smaller meal sizes may ease symptoms
limit alcohol intake to no more than two units per day and have at least two alcohol free days a week
reduce intake of caffeine-containing drinks e.g. no more than two mugs (three cups) a day
reduce intake of fizzy drinks
drink at least eight cups of fluid per day, especially water or other non-caffeinated drinks, for example herbal teas, diluted cordial/squash
cut down on rich or fatty/fried foods including chips, fast foods, ready meals and sauces, pies, samosas, batter, cheese, pizza, spring rolls, creamy sauces, snacks such as crisps, chocolate, cake and biscuits, spreads and cooking oils, and fatty meats such as burgers and sausages
limit fresh fruit to three portions per day (one portion is 80g)

Other tips that are important:

Take time to relax – mindfulness/meditation, yoga, aromatherapy or massage may help
Take regular exercise such as walking, cycling, swimming
Take time to relax while eating meals and chew your food well
Keep a food and symptom diary whilst you are making changes so you can see what has helped
Make one change at a time so that you can see what has helped

NEXT STEPS

For those continuing to grapple with digestive issues, the low FODMAP diet has emerged as part of the evidence based solution, with a track record of yielding significant symptom reduction in 75-80% of individuals. This groundbreaking diet had its inception at Monash University, Australia and has subsequently undergone further research at King’s College, London. Today, gastroenterologists and dietitians are increasingly turning to the low FODMAP diet to address gastrointestinal complaints.

Navigating the intricacies of IBS and FODMAPs can be daunting, especially given the plethora of conflicting information available online. However, when approached correctly, the low FODMAP diet can be transformative. If you're considering this dietary shift, it's imperative to consult a Registered Dietitian well-versed in the nuances of the Low FODMAP Diet

Understanding FODMAPs

The term 'FODMAP' is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Despite their variance, these carbohydrates share a common trait: the gut struggles to absorb them, leading to rapid fermentation by gut bacteria. This process is responsible for producing symptoms like bloating, wind, diarrhea or constipation, and pain. The spectrum of foods rich in FODMAPs is broad, and it's essential to note that individuals with IBS may have different trigger foods.

Interestingly, several foods touted as digestive aids are high in FODMAPs, and they may exacerbate IBS symptoms. Such foods include staples and favorites like wheat, onions, garlic, apples, pears, lactose prevalent in dairy, and legumes like beans and lentils.

Embarking on the FODMAP Diet

The FODMAP diet isn't intended as a lifelong commitment. Instead, it serves as an informative regimen. Initially, all high FODMAP foods are eliminated for a span of 2-4 weeks. Many individuals report experiencing relief in just a matter of days. Post this exclusionary phase, there's a systematic reintroduction of foods to pinpoint individual triggers, ensuring no undue food restrictions.

If you would like some further information, or would like to book an appointment for help with your IBS, I'd be delighted to hear from you. Drop me a message via the contact form, or give me a call/email.

Initial 1 hour consultation: £120

This includes (as appropriate for the client): assessment of pre appointment questionnaire and food diary; 1 hour consultation; individualised Nutrition Plan/written information; any other useful information e.g. recommendations for useful apps, websites, books

Follow up appointments: £60

Follow up appointments last approximately 45 minutes

There are no unexpected extra costs. If I recommend a supplement I will suggest a number of choices, as I do not sell or promote any particular brand or product.