While you're searching around trying to put together a good IBS diet, it is important to remember that Irritable Bowel Syndrome is a very broad term that covers a range of people who suffer from different types of symptoms and reactions to food. It presents unique difficulties to each person, so there is no 100% yes or no answer to most food and there will be a lot of trial and error involved.
- Cereal - Watch out for sugar and artificial sweeteners if you go for cereal. Cereals made with whole grains are suitable for most people, but if you can't handle too much fibre you could try something rice-based.
- Toast - Avoid refined grains (white bread) and seeds, and instead go for wholemeal or rye. Spread with something of your choice that is low in fat.
- Sandwiches - Again, try to avoid refined grains and choose wholemeal or rye. Fill it with salad leaves, grated carrot, low fat sliced meat, etc. You may want to avoid tomatoes.
- Salad - If you are having trouble with all types of bread, try a salad with whatever you would usually put in a sandwich.
- Lean cuts of beef, such as eye round, sirloin tip, lean mince, and others are ideal. For extra health benefits consider grass fed beef, which is available online at sites such as Good Grub People and is generally not sold in supermarkets.
- Skinless chicken, with any visible fat cut off is also a good choice.
- Lean fish - If you enjoy tuna and salmon, be sure to keep track of it for any possible symptoms.
- Serve with potatoes, salad leaves, carrots, capsicum, etc.
- Water is very good, and should help if you drink at least 3 glasses per day, but many people will find that it's too boring and need something else. In that case, fruit juice (diluted if necessary) and herbal teas are a good choice.
- Most sufferers of IBS can handle coffee and regular tea in small amounts, but it can cause symptoms if not moderated, so keep a note of this in your food journal if you are making one.
- Limit your alcohol and carbonated beverage intake and be sure to keep track of this also.
- Fresh fruit – This is a good choice but you shouldn’t eat too much. It seems to be a common misconception that fruit is always great for you, because it's natural, but this is not always the case. Try to avoid seeds, and the skins of large fruits, or stick to berries.
- Low fat yoghurt - Avoid artificial sweeteners or too much sugar in general.
- Avoid nuts, or eat a very small amount to make sure you are OK with them.
As mentioned earlier, the types of food listed here may or may not work for you as an individual. It is up to you to keep track of the food you are eating and list what causes you problems, so you can eventually put together your own personal diet for the future. Add new food slowly so that you can isolate the ones with negative effects on you and talk to other IBS sufferers
for more helpful advice.