Diet for IBS

7 days diet plan:

Foods to include-

• Low FODMAP foods – cucumber, carrot, potato, pumpkin, beans, eggplant, kiwi, pineapple, orange, berries, raw banana, plant-based milk, eggs, steamed/boiled chicken, fish, rice, oats, quinoa, walnuts, pumpkin seeds
• Gluten free grains – Jowar, ragi, bajra
• Soluble fiber rich foods (cellulose, pectins, lignins) – leafy vegetables, fruits without skin, flax seeds
• Low calorie foods – fruits, vegetables, millets, eggs etc. Portion control is also necessary
• Anti-inflammatory foods – ginger, nuts like almonds and walnuts, spinach etc
• Steamed foods and mashed foods  – rotis can be mashed with vegetable curries and can be eaten, dalia, khichdi etc. Steamed chicken/fish and no spicy curries.

Foods to avoid-

• Gluten-containing foods – Wheat, rye, barley
• Foods rich in insoluble fiber – wheat bran, whole grains
• Calorie dense foods – fried foods, bakery items
• Cruciferous vegetables like cabbage, broccoli, cauliflower
• High FODMAP foods – Apple, onion, watermelon, mango, milk, cheese, yoghurt, honey, cashews, pistachios, wheat,
• Dairy products – if allergic to lactose
• Tea, coffee and chocolate
• Caffeinated beverages

Medical Expert considerations:

Medical experts recommend this 7-day diet plan for IBS patients due to its emphasis on low FODMAP foods, which help reduce symptoms like bloating and gas. The plan includes gluten-free grains, soluble fiber, and anti-inflammatory foods, ensuring balanced nutrition while avoiding triggers. Key considerations are portion control, small frequent meals, and soaking legumes to enhance digestibility. Excluding high FODMAP foods, cruciferous vegetables, and dairy (if lactose intolerant) further aids in managing IBS symptoms effectively.

Physiological benefits:

This 7-day diet plan for IBS offers significant physiological benefits by emphasizing low FODMAP foods, which reduce bloating, gas, and abdominal pain. Incorporating gluten-free grains and soluble fiber improves digestion and promotes regular bowel movements. Anti-inflammatory foods like ginger and nuts help soothe the gut lining, while small, frequent meals prevent overloading the digestive system. Soaking legumes enhances nutrient absorption and reduces gas formation, making this plan beneficial for overall digestive health and IBS symptom management.

Physiological risks:

While the 7-day diet plan for IBS is generally beneficial, there are potential physiological risks. Restricting high FODMAP foods and dairy can lead to nutrient deficiencies if not properly managed. Insufficient fiber intake might occur if not balanced with adequate soluble fiber sources, potentially causing constipation. Over-reliance on low-calorie foods may result in inadequate energy intake. Additionally, individual variations in IBS triggers mean some recommended foods might still provoke symptoms in certain individuals, necessitating personalized adjustments.