The high fiber diet has shown success in research especially for those suffering from IBS-C (IBS with constipation).  Along with gut health and better motility, fiber helps regulate blood sugar, cholesterol levels, and weight. [1]

The Institute of Medicine recommends daily intake to include:

38g  for men 50 years or younger        30g for men 51 years or older

 25g  for women 50 years or younger       21g for women 51 years or older

The easiest way to add fiber to your diet is to switch out processed, packaged snacks and side dishes with plant based foods.  Dietary fiber is found in plants. Fruits, vegetables, grains, nuts and seeds, and beans are loaded with fiber.  Whole, natural foods when eaten in normal amounts as part of the diet, tend to help digestion and boost health.  Processed foods, with fiber added, sometimes make IBS symptoms worse.  Bloating, abdominal pain, and gassiness can occur.

A registered dietitian can help guide you if you find adding fiber to your diet difficult.

The Paleo diet has been around for several years, but has experienced growing popularity in the last 4 years. So far, research is lacking on the effects of the auto-immune Paleo diet and managing IBS symptoms. Many educated authors are giving this diet credit for lowering inflammation, balancing bacterial flora in the GI tract, and helping ease allergy symptoms. Research has shown that IBS can be associated with both inflammation and allergy. [7]

The Paleo diet – sometimes called Auto-immune Paleo (AIP) – is based on the idea that our processed food has evolved past the evolution of humans and the GI tract giving us trouble digesting modern food. In the Paleolithic Era, agriculture did not exist. This diet eliminates foods that have only been around since man began to farm foods, especially processed foods and cereal products. [7][8]

The Paleo diet is based on whole, clean, organic foods. Grains, beans, and dairy are removed while clean proteins, plenty of fruits and vegetables, and healthy fats are included. The diet has shown success in case studies and I will be watching for upcoming research as this way of eating promotes good bacteria in the gut, high amounts of natural fiber, and intake of healthy fats. Small studies have shown very good results in managing IBS symptoms and improvement of nutrient absorption. [8]

The Low FODMAP diet has shown real success in research. FODMAP is an acronym for fermentable oligo-, di-, monosaccharides and polyols. FODMAPS are sugars that are found naturally and synthetically in foods. The problem with FODMAPS is they are difficult for the intestines to digest and can be fermented by bacteria that live in the gut. Fermentation causes abdominal pain, changes in motility, and bloating. The diet involves identifying a threshold of where symptoms begin based on the amount of FODMAPS eaten. Studies have shown that test participants saw relief of symptoms in as little as 48 hours. About 74% of test participants saw improvement of all IBS symptoms. [9][10][11][12] The low FODMAP diet excludes high FODMAP foods and switches them for low FODMAP foods for 2 to 6 weeks. Diet benefits have been proven in children and adolescents also. [13] Once symptoms disappear, high FODMAP foods are reintroduced slowly to identify a tolerable level.

The elimination diet is the most restrictive and time-consuming diet. Because this diet requires careful documentation and tracking, it is recommended that you seek a registered nutritionist’s help. Common foods linked to food allergies and sensitivities are removed from the diet. After 2 or 3 weeks, a single food is reintroduced into the diet and given a few days to check for any adverse reactions. As harmful foods are identified, they are removed from the diet and tracked. Some foods are reintroduced to confirm a negative reaction. [14] Negative reactions include headaches, skin rash, joint pain, digestive problems, diarrhea, constipation, fatigue, anxiety, bloating, insomnia, sinus congestion or runny nose, flushing or itching. [15] Some individuals find that keeping an eating diary is also very helpful.

Foodallergy.org    Drdeborahmd.com    Aboutibs.org    Beyondmthfr.com    Harpersvillefamilymedicine.com

A registered nutritionist is recommended to monitor nutrition and avoid an imbalanced diet.

Brown Rice

Cooked or Dried Fruits – Sulfite-Free

No Citrus, Apples, Bananas, Peaches, or Tomatoes

Cooked Green, Yellow, and Orange Vegetables

Filtered Water – No Teas

Sea Salt, Maple Syrup, Honey, Molasses, and Vanilla Extract

Chicken, Turkey, Lamb, Cold-water Fish (Salmon, Mackerel, Halibut)

Organic Oils – Extra Virgin Olive Oil and Coconut

Try To Stay Away From All Processed Foods [16]

[1]

Heizer, W., Southern, S., & McGovern, S. (2009). The role of diet in symptoms of Irritable Bowel Syndrome in adults: A Narrative Review. Journal of the American Dietetic Association, 109(7), 1204-1214. doi:10.1016/j.jada.2009.04.012.

[2]

Erlichman, J., Hall, A., Dean, A., Godwin, B., & Mascarenhas, M. (2015). Integrative nutrition for pediatrics. Current Problems in Pediatric and Adolescent Health Care. doi:10.1016/j.cppeds.2015.12.007

[3]

http://www.webmd.com/digestive-disorders/celiac-disease/features/gluten-intolerance-against-grain

[4]

Shahbazkhani, B., Sadeghi, A., Malekzadeh, R., Khatavi, F., Etemadi, M., Kalantri, E., . . . Rostami, K. (2015). Non-celiac gluten sensitivity has narrowed the spectrum of irritable bowel syndrome: a double-blind randomized placebo-controlled trial. Nutrients, 7, 4542-4554. doi:10.3390/nu7064542.

[5]

El-Salhy, M., & Gundersen, D. (2015). Diet in irritable bowel syndrome. Nutrition Journal, 14(36), 1-11. DOI: 10.1186/s12937-015-0022-3.

[6]

What is Gluten Sensitivity?

[7]

Fardet, A. (2015). Wheat-based foods and non celiac gluten/wheat sensitivity: Is drastic processing the main key issue? Medical Hypotheses, 85, 934-939.doi:10.1016/j.mehy.2015.09.007.

[8]

Knight-Sepulveda, K., Kais, S., Santaollala, R., & Abreu, M. (2015). Diet and inflammatory Bowel Disease. Clinical Gastroenterology and Hepatology, 11(8), 511-520.

[9]

Mansueto, P., Seidita, A., D’Alcamo, A., & Carroccio, A. (2015). Role of FODMAPs in patients with Irritable Bowel Syndrome: A review. Nutrition in Clinical Practice, 20(100), 1-18. doi:10.1177/0884533615569886

[10]

Iacovou, M., Tan, V., Muir, J., & Gibson, P. (2015). The Low FODMAP Diet and its application in East and Southeast Asia. Neurogastroenterology And Motility: The Official Journal Of The European Gastrointestinal Motility, 21(4), 459-470. doi:10.5056/jnm15111

[11]

Marsh, A., Eslick, E., & Eslick, G. (2015). Does a diet low in FODMAPs reduce symptoms associated with functional gastrointestinal disorders? A comprehensive systematic review and meta-analysis. European Journal of Nutrition, 1-10. doi:DOI 10.1007/s00394-015-0922-1

[12]

Halmos, E., Power, V., Shepherd, S., Gibson, P., & Muir, J. (2014). A diet low in FODMAPs reduces symptoms of Irritable Bowel Syndrome. Gastroenterology, 146(1), 67-75. DOI: 0.1053/j.gastro.2013.09.046.

[13]

Chumpitazi, B., Cope, J., Hollister, E., Tsai, C., McMeans, A., Luna, R., . . . Shulman, R. (2015). Randomised clinical trial: gut microbiome biomarkers are associated with clinical response to a low FODMAP diet in children with the irritable bowel syndrome. Alimentary Pharmacology and Therapeutics, 42(4), 418-427. DOI: 10.1111/apt.13286

[14]

Heizer, W., Southern, S., & McGovern, S. (2009). The role of diet in symptoms of Irritable Bowel Syndrome in adults: A Narrative Review. Journal of the American Dietetic Association, 109(7), 1204-1214. doi:10.1016/j.jada.2009.04.012.

[15]

http://harpersvillefamilymedicine.com/attachments/File/Comprehensive_Elimination_Diet.pdf

[16]

http://www.uccs.edu/Documents/healthcircle/pnc/health-topics/Allergy%20Elimination%20Diet.pdf