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www.healthinfo.org.nz Eating & lifestyle guidelines for IBS Irritable bowel syndrome (IBS) is a common disorder where your bowels (also called intestines) don’t work properly. You can read about the symptoms of IBS on HealthInfo. Changing how and what you eat can help to improve your symptoms. Changing your lifestyle, for example being more active and learning to manage your stress levels, can also help. Tips to manage IBS symptoms Eat regular meals Eat at regular meal times – breakfast, lunch, and dinner. This can help to keep your bowels regular. Don’t skip meals, eat late at night, or just before lying down. Always sit down to eat Sit, preferably at a table, and not in front of the TV or computer. Eat slowly Make sure you chew your food well before swallowing. Watch your portion sizes Eating large meals may make your symptoms worse, especially if you have diarrhoea, pain, or bloating. Have small meals and follow the healthy plate model for lunch and dinner. Eat a variety of healthy foods Every day have food from the four food groups: wholegrain bread and cereals vegetables and fruit low-fat milk and milk products lean meat, chicken, seafood, eggs, legumes (cooked dried beans, split peas, and lentils), nuts and seeds. Change your fibre intake In the past people with IBS were told to eat more fibre. High-fibre foods include vegetables, fruit, nuts, seeds, legumes (cooked dried beans, peas and lentils), wholegrain breads and cereals. But we now know that while this helps some people it doesn't help everyone. For most people with IBS, eating more fibre can help constipation, but having too much fibre, especially wheat bran, can make bloating, wind, diarrhoea and pain worse. Drink plenty of fluid Drink at least eight cups of fluid a day. Water is best. You might need to drink more during hot weather, after activity, or if you are constipated. HealthInfo reference: 28007 Issued: 1 May 2017 Page 1 of 2 Eating & lifestyle guidelines for IBS www.healthinfo.org.nz Identify foods and drinks that make your symptoms worse – and avoid them It may help to keep a diary and record whether certain foods and drinks make your symptoms better or worse. You can then avoid those that make them worse. Common foods and drinks that may make your symptoms worse include: fried and high-fat foods, including many takeaways, cheese, cream cheese, sour cream, cream, ice cream, thick shakes, most dips and mayonnaise, coconut cream, potato chips, hot chips, pastries, pies, sausage rolls, and chocolate spicy foods caffeinated drinks, such as coffee, tea, cola, and energy drinks fizzy drinks and fruit juice alcohol gas-producing foods, including onions, garlic, leeks, mushrooms, cauliflower and legumes such as baked beans, kidney beans, chickpeas, and lentils. Be active every day Being active can help to relieve stress and help to keep your bowels regular. It can also help you to feel better about yourself. Do at least 30 minutes of moderate physical activity most days. Be active in as many ways as possible – move more and sit less. If you are not active ask your GP or practice nurse about a Green Prescription. This includes a free consultation with a physical activity coach to create a personal activity plan just for you, and also gives you a chance to take part in group physical activity sessions. Manage stress Getting enough sleep and being active can help to reduce stress. Relaxation techniques such as deep breathing, yoga, tai chi, or muscle relaxation exercises may also help. Food intolerance and special diets If your symptoms don’t get better by following these tips you may have a food intolerance. In this case it may help to try a special diet to work out what foods you are intolerant to. A dietitian can help you to work out if you have a food intolerance. Ask your doctor or nurse to refer you to a dietitian. Written by HealthInfo clinical advisers. Endorsed by GP liaison, Gastroenterology, Canterbury DHB. Updated March 2017. 28007 HealthInfo reference: 28007 Issued: 1 May 2017 Page 2 of 2