Irritable Bowel Syndrome (IBS) and Diet

Most people find the following helpful:
Having small regular meals and snacks — they are easier for the digestive system to manage, rather than large and/or infrequent meals
Taking time to eat—do nothing else whilst you are eating.
Eating slowly and chew food well, take plenty of time to relax afterwards
Ensure good posture when eating – sit upright at a table
Drink plenty of fluids – 8-10 cups per day
Avoid foods which you think makes your IBS worse
Your symptoms may be improved by altering the fibre content of your diet.
Increasing fibre can be beneficial if your symptoms are hard stools and/or constipation. It is important to increase your fibre intake gradually to avoid excess bloating and wind.
If your symptoms are predominantly diarrhoea you may need to reduce your fibre intake, especially if you suffer from bloating.
This table shows a variety of foods to help you select the correct food to either increase or decrease your fibre intake.
Fibre and IBS

Fibre in foods can also be divided into soluble and insoluble fibre. Most people agree that increasing insoluble fibre is not beneficial for IBS, however is it advisable to have a mix of both types of fibre in your diet.
Insoluble fibre is found in:
Wholemeal/granary bread
Breakfast cereals containing wheat and bran
Brown rice and pasta
Whole wheat crackers and crispbreads
Soluble fibre is more likely to be beneficial, and is found in:
Oats and oat products (oat cakes & porridge)
Fruits and vegetables
Peas, beans, pulses and lentils

Other links with IBS
In some people, IBS can be made worse by sensitivity to certain food(s) – most commonly:
Rich and spicy foods
Drinks and foods containing caffeine
Onion and garlic
Some salad foods e.g. cucumber
Caffeine is a gastric irritant and stimulates muscle contractions in the intestines. This is likely to make IBS worse. Try to avoid caffeine containing drinks (coffee, tea and cola) and foods (chocolate) for a period of two weeks to see if your symptoms improve.
It is important to note that other foods may cause IBS symptoms. If you feel certain foods make your IBS worse it is important to talk to your dietitian.
Some people find that their IBS symptoms get worse during periods of stress and anxiety. Learning to relax can help reduce the symptoms. It is virtually impossible to live a stress free life, however these are some suggestions to try and reduce stress:
Take 10 minutes to yourself, everyday in a quiet place to relax and unwind
Take regular gentle exercise e.g. walking, yoga, pilates
Allow plenty of time for meals – avoid eating ‘on the go’
Try using relaxation tapes or books – they can teach useful techniques

Have you visited the IBS forum at  http://buddypower.net/forum/viewforum.php?f=48&sid=4424ba0a392e828d1421a2d94d644f19
It’s a good place to share tips, ideas and generally talk with other IBS sufferers - you're not alone!