An unbalanced gut microbiome (dysbiosis) can be caused by e.g. stress, anxiety, medication, diet, infections, vitamin D deficiency and genetics. Changing the gut environment causes IBS symptoms and low grade inflammation is a result of this. Diet plays a key role in triggering IBS symptoms with 70-89% of people with IBS report that foods trigger their symptoms. Because of this, it really common for people limit the foods and or drinks that they consume. However, limiting too many foods can cause an unbalanced diet in terms of fruit, veg, carbs, fats and proteins, or even micronutrient deficiencies. Cutting out too much can also worsen IBS symptoms! By restricting you diet you can end up cutting out the foods that your gut bacteria need to thrive. A bit of gas is normal and sometimes it’s about weighing up the natural effects of a healthy plant-based diet and living with the symptoms like gas which go hand in hand. This is where it is key to get a proper diagnosis with a gastroenterologist and then work with a dietitian experienced in gut health who can help to identify a suitable diet and help you reintroduce foods.

Consumable triggers in IBS can include:

• Caffeine 

• Fatty foods

• Certain sweeteners

• A selection of vegetables

• A selection of fruit 

• Pulses

• Lactose

• Wheat

• Onions and garlic

The foods that cause symptoms are all very individual and therefore it is important you find out what your own trigger foods are. But it is even more important to manage your mental health before you change your diet. If stress is your trigger, there’s no point changing your diet first!

Its common practice to google and cut out foods without the bother of professional help.  Cutting out all of these foods could lead to your diet not being nutritionally balanced. Some foods fit into the category of ‘FODMAPs’. ‘FODMAPs’ stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are all short chain carbohydrates that may be absorbed poorly by the large bowel, drawing fluid into the bowel leading to diarrhoea, and fermenting which causes excess gas. If your gut microbiome is in shape (contains a vast array of different types of bacteria inside the large bowel), IBS symptoms will not occur.

Along with dietary changes, there are probiotics which aim to treat the gut microbiome imbalance directly. Medications help manage the symptoms but most symptoms return after a while. Because of this, more and more people now try natural food supplements which calm inflammation and treat deficiencies.  < insert link to product>