Some anti-inflammatory foods include:
The anti-inflammatory diet is not researched for the treatment or management of IBS, but there are some preliminary studies that have found a link between IBS and inflammatory foods.
Gluten-free diet
Gluten is a protein found in wheat, barley, and rye. For those with celiac disease, gluten can cause damage to the lining of the small intestine, prevent nutrient absorption, and result in severe gut symptoms such as abdominal pain, chronic diarrhea and/or constipation, nausea, and vomiting. Celiac disease is an autoimmune condition and is not to be confused with IBS.
People with IBS may feel as if they are sensitive to gluten, but research has shown that fructans, gas-producing sugars found in gluten, are to blame rather than gluten itself.
As always, it’s important to speak with your doctor to determine whether a gluten-free diet is the right IBS management approach for you. A gluten-free diet can be restrictive and keep you from obtaining adequate nutrition if not followed correctly. It’s unnecessary to follow a gluten-free diet unless medically advised.
Dairy-free diet
A diet free from dairy is another commonly used management tool for IBS. Lactose, which is a sugar (and disaccharide) found in dairy products, can cause a reaction in those who may have an intolerance.
When the digestive enzyme, lactase, is deficient in the gut, the digestive system struggles to break down and digest the lactose, leading to symptoms like gas, bloating, abdominal pain, and diarrhea.
IBS and lactose intolerance are two different conditions but have similar symptoms. A lactose intolerance is directly caused by the inability to digest lactose. It is possible to have both IBS and lactose intolerance, which is why avoiding products containing lactose can reduce symptoms, but if no intolerance is present, a dairy-free diet may not be necessary. Speak to your doctor if you have any questions about lactose intolerance and IBS.
Plant-based diet
Following a plant-based diet means consuming foods derived directly from plants, such as fruits, vegetables, legumes, whole grains, nuts, and seeds. Animal products, like meat, dairy, and eggs, are entirely or partially excluded. Research says that a plant-based diet may be especially beneficial for those with obesity, Type 2 diabetes, high blood pressure, lipid disorders, or cardiovascular disease.
Plant-based diets can be helpful for people with constipation-dominant IBS, as it is naturally high in fiber, making bowel movements easier to pass.
On the contrary, foods like cauliflower, beans, and lentils are classified as high FODMAP and can trigger IBS symptoms like diarrhea, bloating, gas, and abdominal pain.
If you are interested in exploring a plant-based diet, try the following suggestions:
focus on consuming a wide variety of whole, unprocessed foods
experiment with different plant-based foods and keep note of any reactions
slowly increase fiber to prevent shocking your gut and causing discomfort
consult with a healthcare provider to ensure you are correctly following directions and getting adequate nutrition
Are there any risks?
While using diet change as an IBS management tool can be effective, it still comes with risks. If not followed correctly, restrictive diets can cause more harm than good. Removing food groups without nutritious replacements, mineral, and vitamin deficiencies become a cause for concern. When our bodies don't get enough of a particular vitamin, it can lead to a wide range of health problems and complications.
It’s also very important for those with a history of disordered eating to work closely with a healthcare provider when following any restrictive diet.
An alternative approach is gut-directed hypnotherapy. This can be used alongside a diet that has been recommended to you by a health professional, or on its own. Research has shown that gut-directed hypnotherapy can be as effective as the low FODMAP diet in managing symptoms of IBS.
The Wrap Up
Learning how to manage IBS symptoms may involve a lot of trial and error. While there is no cure, there are several strategies you can implement to help guide you to symptom reduction.
Following a diet plan is one of the most commonly used tools for IBS management, specifically the low FODMAP diet. If you wish to experiment with other diets or strategies that the IBS community has tried, you can look into anti-inflammatory, gluten-free, dairy-free, plant-based diets (just to name a few), or gut-directed hypnotherapy, like Nerva. As always, work closely with your healthcare provider if you’re interested in diet change. If diets are not followed correctly, you may not be adequately reaching your daily vitamin and mineral needs.
References
Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clin Exp Gastroenterol. 2016;9:131-142. Published 2016 Jun 17. doi:10.2147/CEG.S86798
Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G. Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines. 2021;9(8):922. Published 2021 Jul 30. doi:10.3390/biomedicines9080922
Costabile G, Della Pepa G, Vetrani C, et al. An Oily Fish Diet Improves Subclinical Inflammation in People at High Cardiovascular Risk: A Randomized Controlled Study. Molecules. 2021;26(11):3369. Published 2021 Jun 2. doi:10.3390/molecules26113369
Shahinozzaman M, Raychaudhuri S, Fan S, Obanda DN. Kale Attenuates Inflammation and Modulates Gut Microbial Composition and Function in C57BL/6J Mice with Diet-Induced Obesity. Microorganisms. 2021;9(2):238. Published 2021 Jan 24. doi:10.3390/microorganisms9020238
Eat these fruits for their anti-inflammatory benefits. Harvard Health. https://www.health.harvard.edu/nutrition/eat-these-fruits-for-their-anti-inflammatory-benefits. Published October 13, 2021. Accessed February 14, 2023.
Jiang R, Jacobs DR Jr, Mayer-Davis E, et al. Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. Am J Epidemiol. 2006;163(3):222-231. doi:10.1093/aje/kwj033
Zhou X, Afzal S, Wohlmuth H, et al. Synergistic Anti-Inflammatory Activity of Ginger and Turmeric Extracts in Inhibiting Lipopolysaccharide and Interferon-γ-Induced Proinflammatory Mediators. Molecules. 2022;27(12):3877. Published 2022 Jun 16. doi:10.3390/molecules27123877
Salari-Moghaddam, A., Keshteli, A.H., Esmaillzadeh, A. et al. Adherence to the pro-inflammatory diet in relation to prevalence of irritable bowel syndrome. Nutr J 18, 72 (2019). https://doi.org/10.1186/s12937-019-0487-6
Skodje GI, Sarna VK, Minelle IH, et al. Fructan, Rather Than Gluten, Induces Symptoms in Patients With Self-Reported Non-Celiac Gluten Sensitivity. Gastroenterology
