Foods for IBS

IBS Diet -The 7 Principles of Eating for an Irritable Bowel or Sensitive Stomach

There are many theories and diet programs that have been proposed for Irritable Bowel. In this article I’ll examine the main ones accepted by the medical community, and then share what has worked for me in my 5 years of my own work with this condition.

And you’ll find the 7 simple, actionable principles for IBS diet that you can implement right away – including trigger foods for ibs, the acid alkanline balance, soluble fibers and many more gems. Let’s get started with Principle 1.

Principle 1 – There is no right or wrong food for IBS

Principle 1 can be a bit disappointing for most IBS patients. After all, you’ve probably come to this site looking for immediate information on how to feel better (and you’ll find that information lower down on this page). But you need to read the disclaimer first – The truth is that every digestive system is unique.

And everybody’s condition is unique. So, what may have worked for others may not work for you. On the other hand, what works for you may not work for others.

In this article, and the book you may choose to buy, I’ll share some of the common foods and recipes that have been known to work. But the key thing in looking for the right diet with Irritable Bowel is to do this with a sense of experimentation. Track your diet and see what works for you, under what condition.

The other thing is that the food is sometimes related to the problem you’re facing at the moment. For example, if you’re experiencing gassiness at the moment – it’s obviously best to avoid foods that would aggravate that.

Principle 2 – Avoid These Trigger Foods for IBS Relief

If you must blindly follow one instruction from my book, let it be this – avoid these categories of food at all cost. These are proven triggers for IBS symptoms and you should stay away:

  • Coffee, tea and other caffeine drinks (For your morning jolt, try replacing coffee with some light exercise or fresh fruits)

  • Spicy, oily and fried food (It’s a hard one, but you have to stay off KFC & McDonald’s for a few weeks)

  • Dairy foods (cheese, butter, sour cream, cream cheese, milk, cream, half-and half, ice cream, whipped cream, yogurt, frozen yogurt).

  • High-fat foods, High-protein foods & red meat (Your body is unable to create the enzymes required to break down fats)

  • Gassy Foods (beans, broccoli, cabbage, onions, brussel sprouts, and garlic)

There’s a more detailed reference chart available for you when you purchase the book.

Principle 3 – The acid-alkaline balance

Our body has a sensitive balance of acid and acidic content. This is known as the pH balance (you probably remember it from 9th grade chemistry). Usually when we lose this balance we end up getting acidity .

The problem is that almost everything we eat is acidic! Most meat, breads, coffee, soft drinks, and even fruits are acidic … So, how can regain your alkaline balance?

The easiest way is to drink lots of water. Yes, 2-3 liters of water each day will dilute the acidic effect and keep your pH balance normal. If you want to go one step further, drink alkaline drinks. This includes green tea, barley, wheat grass, lemon water, mango/watermelon/apple/guava juice and herb teas.

If you get a chance to see a nutritionlist or an Traditional Chinese Medicine doctor, you’ll find that this is one of their main principle of holistic health.

In the Goodbye IBS! book & bonuses, you’ll find a handy cheat sheet of alkaline foods you can print and stick around the house. This will remind you to fill your diet with alkaline foods that constantly balance your pH. (you can find a mini-version of that bonus report in the image below)

Principle 4 – Soluble Fibers Can Help Digestion

I have read in several books that foods rich in soluble fibers taken in small quantities over time have helped IBS patients stabilize their digestive systems. Full disclosure – in my case, that didn’t help too much – although it didn’t hurt either. So, take this advice with a grain of salt, but give it a good shot.

But remember, there is a difference between soluble fibers and insoluble fibers. Insoluble fibers are the kind of fiber that help restore the pH balance of the body, and move the bulk through the intestines. But Insoluble fibers have repeatedly proven problematic for IBS patients. Remember, they’re not bad for everybody … but research has shown most IBS patients do not respond well to them.These include things like:

  • Vegetables such as green beans and dark green leafy vegetables
  • Fruit skins and root vegetable skins
  • Whole-wheat products
  • Corn bran

Soluble fibers are slightly different. Their function is to bind with the fatty acids and prolong digestion time so that the sugar can release more slowly into your system. Most IBS patients have seen benefits from slowly increasing their intake of soluble fiber. So, it may be a safe bet to eat these foods when in doubt:

  • Oat/Oat bran
  • Dried beans and peas
  • Nuts
  • Barley
  • Flax seed
  • Fruits such as oranges and apples
  • Vegetables such as carrots
  • Psyllium husk

Principle 5 – How you eat is more important than what you eat

There are some commonly ignored guidelines that are the basis of healthy digestion. Follow these pieces of advice and you’ll see an immediate way in which food is processed inside you.

First, remember that for humans almost half the digestion happens in your mouth. Suliva is an extremely powerful digestive enzyme. So, when you don’t chew (and just gobble your food down), you’re doubling the work for your intestine. And your sick intestine won’t stick up for that. So, chew each bite for at least 30 seconds and eat in peace … anxiety worsens IBS.

Second, eat only two to three meals a day. If you’re eating natural healthy food, you don’t need more than three small meals in a day. It takes a lot of energy from your body to digest food – so if you keep eating, you’ll spend all your energy in digestion and have no time to actually enjoy that energy for real work.

Third, small meals only. You have to understand the difference between eating for the stomach and eating for the tongue. The body doesn’t need that much to keep going and stay energetic. If you overburden it with three to five large meals in a day, of course the engine will break down. Eat two to three small, regular meals and watch the difference it makes.

Principle 6 – Fresh, Vegetarian Foods for IBS are The Easiest To Digest

Vegetarian food satisfies all the criteria for irritable bowel diet listed above – they’re more alkaline than meats, they’re less likely to be IBS trigger foods and they typically contain more soluble fibers. So, from an analytics point of view, its beneficial to introduce more vegetarian food into your IBS diet.

But there’s also a scientific point of view to it. Think about this question -Have you every left cooked meat outside, in the eat for 72 hours?You know what happens to it … it starts, attracts acterial growth and you generally throw it away, right?

Well, did you know it takes red meat 60-72 hours to pass through your digestive system? And your stomach is hotter and more humid than any environment outside … just imagine what your digestive system has to put through to absorb and process red meat.

White meat takes 40-48 hours to pass through. A little better, but can you still imagine leaving your grilled chicken out in the son for two days?

Cooked vegetables take 24-30 hours to pass. Uncooked vegetables take 10-15 hours to pass through your intestines. And finally, fresh fruits take 2-3 hours to go through your system & get absorbed.

So, if you increase your quantities of fresh foods – your stomach will have a considerably easier time working … and your body will have an easier time healing. I’ve shifted to having about 50% of my diet as fresh or very lightly steamed/cooked food. And I heavily choose fruits & vegetables over meat. If you do have to choose meat, fish is the easiest food to digest. All other meat is much harder for the stomach to digest (if you must, chicken comes first and red meat later).

Research has found that by comparing the digestive systems of humans with herbivores and carnivores … we have almost everything identical with a herbivore. The acidic content in our stomach, the length of the digestive intestine and role of saliva.

You don’t have to blindly shift to a vegetarian diet – but just try adding some fresh fruits & vegetables to your diet. Replace your breakfast with fresh fruits and notice the immediate difference it brings to your digestion and overall energy. After you’ve experienced that lightness & energy, you won’t need any more convincing.

Principle 7 – Planning Your Meals Makes It Easier To Stick To The Right Diet

Here’s something I learnt after several years of stumbling around. When I started planning my meals the night before … I found that I was able to decide what to eat early enough to actually do it.

Plus, very soon I had sheets of information about what I ate, how I responded to it … and my very own cheat sheet for what to eat and what not.

If you buy the Goodbye IBS! book, you’ll find your own daily diet tracking sheet to use and a 12 week program to help you easily learn how to use it.

Final Word – Foods for IBS is only one aspect of Irritable Bowel Treatment

There’s a lot more that’s needed to heal your body apart from the right diet – stress relief, supplements, medicines, and lifestyle changes. And in my book “Goodbye IBS!”, I outline all these aspects for you.

If you’ve suffered from a chronically weak stomach for more than a few weeks, then you probably realize what its costing you. Pain, discomfort, lost productivity and distraction from your real interests in life. Isn’t it time you started the healing process and gave your body the respect it deserves?

This condition is hard and frustrating. It diminishes the quality of life of the sufferer and takes the focus away from the joy and happiness in their lives. So I’ve created several courses, books and programs (some are even free) to help you get started and figure out how to feel better.

So, if you want to learn more about irritable bowel relief and heal faster, here’re my recommendations for what to do next:

  • The 5 Day IBS Relief Program – A quick free email course that gives you the skinny on getting reasonably fast IBS relief. Learn more about that course here.
  • The 12 Week Goodbye IBS Recovery Plan – A comprehensive book and audio program that’s designed to help find your “trigger foods”, the medicines that work for you, and the little lifestyle tweaks you have to do to get your life back into control. Learn more here.


3 Responses to “Foods for IBS”

  1. [...] that constantly balance your pH. (you can find a mini-version of that bonus report at this URL – )Fresh, Vegetarian Food Is The Easiest To DigestHave you every left cooked meat outside, in the eat [...]

  2. [...] program to help you easily learn how to use it. (If you’re interested, you can learn more at [...]

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