If you've been diligently following the low FODMAP diet, avoiding your trigger foods, and still find yourself struggling with IBS symptoms, know that you're not alone. As an IBS dietitian—and fellow IBS warrior—I know that managing IBS is rarely as simple as a list of foods to avoid. There are so many other factors that can affect how you feel day to day!
Here’s a closer look at what might be missing from your IBS management plan:
1. Meal Timing: Why When You Eat Matters
A common misconception with IBS is that it’s only about what we eat. But did you know that when you eat can be just as important? Skipping meals, eating at odd hours, or going too long between meals can disrupt your digestive rhythm, leave your gut feeling unsettled and exacerbate symptoms. Your body thrives on consistency, and eating at regular intervals can help maintain smoother digestion.
Pro tip: Try sticking to a consistent meal schedule to help regulate your digestive system.
2. Portion Sizes: Finding the Right Balance
Even with low FODMAP foods, portion size can make a difference. Eating large portions—even of “safe” foods—can overwhelm your digestive system, leading to discomfort. Finding balance is key! Instead of thinking about strict restrictions, focus on making your meals more manageable by paying attention to portion sizes.
Remember: The goal isn’t to eat less but to eat in a way that feels good for your gut!
3. Gut Health: It’s More Than Just Avoiding FODMAPs
Your gut microbiome—the community of bacteria living in your intestines—plays a huge role in how you experience IBS. Supporting gut health is about more than avoiding certain foods; it’s also about adding beneficial ones that nourish your microbiome. Think about incorporating prebiotic-rich foods (like bananas, oats, and certain fibres) that can feed your gut bacteria.
Tip: Slowly adding gut-supportive foods will help you improve your gut health and feel more balanced without triggering symptoms.
4. The Stress-IBS Connection
If you’ve ever noticed your symptoms flare up in times of stress, you’re not imagining it. Stress and IBS are tightly linked, creating what can feel like a never-ending cycle. When we’re stressed, it can worsen digestion and lead to more intense symptoms. That’s why stress management practices like mindfulness, deep breathing, or even just taking a moment for yourself can be incredibly powerful. These can complement your diet and lead to better symptom management.
Try this: Start by dedicating five minutes a day to relaxation or deep breathing. It’s a small step that can make a big difference.
5. Hydration: The Overlooked Essential
Staying hydrated is crucial for managing IBS. Dehydration can slow down digestion and make it harder for food to move smoothly through your system, which can worsen symptoms. Keeping up with your water intake throughout the day can help you feel more in control of your symptoms.
Pro tip: If you struggle with plain water, try adding a slice of lemon, cucumber or berries for a little flavour boost!
Putting It All Together
Managing IBS is a journey, and sometimes, small adjustments—like sticking to mealtimes, keeping portions manageable, managing stress, and staying hydrated—lead to the most relief. Adding these habits to your routine can help support your IBS management plan and improve your quality of life.
If you’re still feeling stuck or wondering how to make these changes work in your daily life, don’t hesitate to reach out. IBS isn’t a one-size-fits-all condition, and having personalized support can make a world of difference. Click here to send me a DM on Instagram and let’s chat about how I can help you find fast relief that easily fits your life.
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