HOW to Eat?  Easy IBS Diet Tricks Make a Big Difference!

  • With IBS, how you eat can matter as much as what you eat.

  • Your goal is to keep your gastrocolic reflex stable.



  • Soluble fiber stabilizes your gastrocolic reflex.

  • Eat soluble fiber foods first whenever your stomach is empty.

  • Eat small portions of food, and eat frequently. The emptier your stomach, the touchier your reflex.

  • Fats are a powerful gastrocolic reflex trigger. Go low fat, but not fat free.

  • Don't eat a lot in one sitting. Your reflex reacts in proportion to quantities and calories consumed.

  • Insoluble fiber is a strong gastrocolic reflex trigger.

    • Mechanically break down insoluble fiber foods before you even eat them!

    • Peel, skin, chop and cook fruits and vegetables.

    • Puree or mash beans, corn, lentils, peas, and berries.

    • Finely chop nuts, dried fruits, and fresh herbs.

    • Eat raw green salads - tiny portions, non-fat dressing - after a soluble fiber based meal, not before.

    • Chew thoroughly. This breaks down insoluble fiber foods, and keeps you from eating too fast.

  • Eat at a leisurely pace - if you must eat in a hurry, serve yourself half portions.

    • This helps prevent overeating and swallowing air, both of which can trigger IBS problems.

  • Avoid ice cold foods and drinks on an empty stomach.

    • Cold makes muscles contract and even spasm. Keep your whole GI tract as calm as possible.

  • Drink fresh water consistently throughout the day (not ice cold) - it's essential for bowel function.

    • But - limit the amount of liquids you drink with meals, as this can inhibit digestion.

  • Find more tips, tricks, and IBS diet guidelines in Eating for IBS, the IBS-friendly cookbook.

Tip Takeaway: With IBS, how you eat matters just as much as what you eat. Keep your gastrocolic reflex calm and stable!

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