Seeking advice: Need help crafting a 30-day IBS diet plan

Hello everyone,

I’m looking for some guidance on creating a 30-day diet plan specifically tailored for managing Irritable Bowel Syndrome (IBS). I’ve come across the term “30-day IBS diet plan” in my search engine results, but I’m unsure where to start. I understand that diet plays a crucial role in managing IBS symptoms, but I could use some advice on what foods to include and avoid, meal ideas, and other tips or resources that might help me create an effective plan.

Any insights or personal experiences you can share would be greatly appreciated!


Hi @maxrodriguezart88

When crafting a 30-day diet plan for IBS, it’s essential to focus on foods that are gentle on the digestive system and minimise triggers that can exacerbate symptoms.

Here are some essential tips to consider:

  1. Identify Trigger Foods: Start by keeping a food diary to track your symptoms and identify any specific foods that trigger discomfort or flare-ups. Common trigger foods for IBS include dairy products, fatty foods, caffeine, spicy foods, and certain fruits and vegetables.
  2. Follow a Low-FODMAP Diet: The low-FODMAP diet is a well-established dietary approach for managing IBS symptoms. FODMAPs are certain types of carbohydrates that can ferment in the gut and cause digestive issues. During the diet’s first phase, you’ll eliminate high-FODMAP foods and then gradually reintroduce them to identify your individual triggers.
  3. Focus on Soluble Fiber: Soluble fibre can help regulate bowel movements and alleviate constipation, a common symptom of IBS. Good sources of soluble fibre include oats, barley, psyllium husk, and certain fruits and vegetables like bananas, apples, and carrots.
  4. Stay Hydrated: Adequate hydration is crucial for maintaining digestive health, so drink plenty of water throughout the day. Avoid carbonated beverages and alcohol, as they can aggravate symptoms in some individuals.
  5. Include Probiotic Foods: Probiotics are beneficial bacteria that can help support gut health and reduce inflammation. Incorporate probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi into your diet.
  6. Mindful Eating: Pay attention to your eating habits and practice mindful eating techniques. Chew your food slowly, avoid overeating, and eat in a calm and relaxed environment to minimise digestive discomfort.
  7. Seek Professional Guidance: Consult with a registered dietitian or healthcare provider specialising in gastrointestinal health to tailor a diet plan that meets your needs and preferences.

Remember, managing IBS through diet may require trial and error to find what works best for you. Be patient with yourself, and don’t hesitate to seek support from healthcare professionals or online communities for additional guidance and encouragement. With dedication and perseverance, you can develop a 30-day diet plan that helps alleviate your IBS symptoms and promotes overall digestive wellness.

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