Irritable Bowel Syndrome (IBS) can lead to various gastrointestinal symptoms, such as constipation, diarrhoea, and abdominal pain. It is a common digestive problem that has no known cause but can be managed through lifestyle changes, which include a healthy diet.
While there is no one-size-fits-all diet for people with IBS, many find that reducing non-vegetarian foods and dairy, particularly milk, helps alleviate symptoms. But does this mean plant-based diets are better for IBS? Though it's still a subject of debate and there's no concrete scientific evidence to support this claim, we at OnlyMyHealth explore how a plant-based diet might help reduce IBS symptoms.
Also Read: Navratri Diet Plan For People With IBS: Foods To Enjoy And Avoid
Promotes A Healthy Gut Flora![]()
According to Dr Mangesh Borkar, Consultant - Medical Gastroenterologist, Manipal Hospital, Kharadi, Pune, people with IBS might observe that their gastrointestinal symptoms improve with a plant-based diet.
A plant-based diet is a diet that focuses on eating mostly plant-based foods, such as fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy oils.
Dr Borkar says that eating a plant-based diet promotes the development of healthy gut flora, which enhances gut function. One of the reasons is that it can increase the amount of beneficial bacteria in your gut and decrease the amount of harmful bacteria. These foods are high in fibre, prebiotics, and probiotics, which build a healthy gut microbiome and feed beneficial gut bacteria, respectively.
But when it comes to IBS patients, it is important to note that the kind of fibre matters; soluble fibre, which can be found in foods like fruits, vegetables, and oats, can often be easier to tolerate by IBS sufferers than insoluble fibre, which can irritate the stomach.
Supports Bowel Movements![]()
Since a plant-based diet is high in fibre, it becomes beneficial for people with IBS. Fibre is known to regulate bowel movements by adding bulk to stools and speeding up their passage through the digestive system.
Dr Borkar shares that plant-based diets can be helpful with regulating bowel motions in individuals with both constipation- and diarrhoea-predominant IBS (IBS-C and IBS-D). He adds that plant-based foods like oats, flaxseeds, and chia seeds contain soluble fibre that can absorb water and solidify into a gel-like substance, which can help IBS-D sufferers digest food more slowly.
Additionally, plant-based sources of insoluble fibre, such as whole grains and leafy greens, can help relieve constipation and improve bowel movements in people with IBS-C.
Therefore, to prevent sudden flare-ups, the quantity of fibre consumed should be raised slowly, and managing bowel irregularity in people with IBS requires a balance of soluble and insoluble fibres along with sufficient hydration.
Also Read: Low FODMAP Diet For IBS: A Gastroenterologist Shares What You Should Have And Avoid
Low-FODMAP-Rich Foods![]()
Plant-based diets can be both high and low in FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).
While high-FODMAP foods, which ferment in the gut and can cause bloating, gas, and discomfort, are common culprits in IBS patients, low-FODMAP foods can provide relief and avoid flare-ups.
Some low-FODMAP plant-based foods that may prove beneficial for IBS patients include:
- Oats: Packed with soluble fibre, oats help with digestion and control bowel motions.
- Bananas: Rich in potassium and easy on the stomach.
- Sweet potatoes: Simple to digest and rich in soluble fibre.
- Zucchini: Mild on the stomach and low in FODMAPS, a healthy nutrient source that doesn't exacerbate symptoms is spinach.
- Chia seeds: Packed with soluble fibre, these seeds support digestion and soothe inflammation. These foods have a reputation for boosting general gut health and being less prone to eliciting IBS symptoms.
In contrast, high-FODMAP plant-based foods that should be avoided include:
- Onions and garlic: Known to cause bloating and gas.
- Beans and lentils: High in FODMAPs, often lead to excess gas and discomfort.
- Broccoli and cauliflower: These cruciferous vegetables are hard to digest for IBS patients.
- Apples and pears: High in fructose, which can lead to bloating and cramping.
- Wheat-based products: Can exacerbate symptoms due to high fibre content and gluten. Identifying individual triggers is crucial for managing IBS symptoms effectively.
Conclusion
While a plant-based diet may benefit some individuals with IBS, it isn't a universal solution for alleviating symptoms. It offers various advantages, but consulting a doctor is essential to determine what works best for you. Remember, there is no one-size-fits-all approach to treating IBS, and unfortunately, a cure has not yet been found. However, effectively managing the condition and identifying foods that suit you can help minimise symptoms and prevent complications.