- Over-restricting your diet can worsen IBS by fueling stress, nutrient gaps and flare-ups.
- A short-term elimination diet with guidance helps pinpoint true triggers without overcutting.
- Fiber type matters—soluble fiber may ease IBS, while too much insoluble fiber can aggravate it.
Living with irritable bowel syndrome (IBS) can feel overwhelming. The discomfort, unpredictable symptoms and constant worry about triggering a flare can push people toward extreme measures to cope. But some of these well-intentioned habits may do more harm than good. In this article, we’ll highlight the No. 1 habit experts say to break if you have IBS—and share practical tips to better manage your symptoms.
The top habit to break, our experts say, is being overly restrictive with your diet. It’s understandable—when you’re trying to avoid symptoms, cutting out potential trigger foods can feel like the safest choice. But in reality, this approach may backfire and make IBS harder to manage in the long run.
Many people with IBS also fall into the trap of eliminating multiple food groups in an attempt to control their symptoms. While this might provide temporary relief, it can lead to a more sensitive gut, nutritional deficiencies and an overall lower quality of life. Over-restriction can also create a cycle of anxiety and stress around food. That can be particularly problematic for those with IBS, since stress is a well-known trigger for symptoms.
Why Over-Restricting Your Diet Backfires
In some cases, restrictive behavior can lead to conditions like orthorexia, an unhealthy obsession with eating only “clean” or “safe” foods. This not only limits the variety and enjoyment of food but can also exacerbate IBS symptoms due to the lack of necessary nutrients that support gut health.
“Instead, the goal should be to liberalize your diet as much as possible while avoiding or limiting your unique food triggers,” says Roney. Rather than cutting out entire food groups or severely restricting your diet, a more effective approach is to identify specific triggers through a structured short-term elimination diet under the guidance of a health care provider. This involves temporarily removing common trigger foods and then gradually reintroducing them to pinpoint which ones actually cause symptoms. This method allows you to maintain a balanced diet while still managing your IBS.
Another key factor to consider is the role of fiber in your diet. While fiber is essential for digestive health, the amount of fiber you consume can significantly impact your IBS symptoms. So can the type of fiber you eat. For example, insoluble fiber, found in whole grains and some vegetables, can exacerbate symptoms for some people, particularly those prone to constipation. “Soluble fiber from oats, beans, fruits and certain vegetables like broccoli, carrots and green beans can help digestive symptoms,” says Sheila Patterson, RD, CDCES. “After a flare-up, gradually reintroduce fiber by 2 to 3 grams per day and include fiber consistently if you aren’t experiencing symptoms.”
What Is Irritable Bowel Syndrome?
IBS is a chronic gastrointestinal disorder that affects the large intestine, impacting millions of people, including about 5% of Americans. It is characterized by a range of symptoms, including abdominal pain, cramping, bloating, gas and changes in bowel habits, such as diarrhea or constipation. The severity of symptoms can vary from person to person and can significantly impact quality of life, making it difficult to eat out, enjoy time with friends and explore new cuisines.
The exact cause of IBS is not fully understood, but it is believed to involve a complex interaction of factors. These include gut-brain communication, gut motility issues, food sensitivities, stress and imbalances in gut bacteria. Unlike inflammatory bowel diseases, such as Crohn’s disease or ulcerative colitis, IBS doesn’t cause visible damage to the intestines, which can make it difficult to diagnose and treat effectively.
While diet is a main contributor to IBS symptoms, it’s not the only one. “There are many other factors that can trigger IBS symptoms like stress, anxiety and poor sleep, so focusing on food alone may not completely alleviate symptoms,” says Bonnie Roney, RD. “Because IBS symptoms can be triggered by various factors, including diet, stress and hormonal changes, managing symptoms often requires a personalized plan.” This is where the challenge begins—especially when it comes to diet.
Tips for Managing IBS
While breaking the habit of overly restrictive eating is crucial, managing IBS involves a multifaceted approach. Here are some additional dietitian-approved strategies to help manage your symptoms more effectively:
- Incorporate Stress-Relief Techniques: Stress is a major trigger for IBS, so finding ways to manage it is essential. Practices like mindfulness meditation, deep-breathing exercises, yoga and regular physical activity can help reduce stress and, in turn, alleviate symptoms.
- Stay Hydrated: Adequate hydration is important for maintaining regular bowel movements, especially if you’re living with IBS. Drinking enough water throughout the day can help prevent constipation and keep your digestive system functioning smoothly. If you find plain water boring, try infusing it with slices of fruit or herbs for added flavor without added sugar.
- Be Mindful of Portions and Meal Timing: Large meals or eating too quickly can trigger IBS symptoms. Try eating smaller, more frequent meals and take time to chew your food thoroughly to reduce the strain on your digestive system.
- Seek Professional Support: Navigating IBS can be challenging, but you don’t have to do it alone. Working with a registered dietitian or a gastroenterologist who specializes in IBS can help you develop a personalized management plan that addresses your unique symptoms and needs. These professionals can also provide guidance on safe elimination diets, appropriate fiber intake, and other dietary strategies tailored to your condition.
- Monitor and Adjust: IBS is a dynamic condition. So, what works for you at one point in time may change. Keep a food and symptom diary to track how different foods, activities and stressors affect your symptoms. This can help you or a health care provider make informed adjustments to your management plan as needed.
Our Expert Take
Managing IBS requires a balanced approach that prioritizes both your physical and mental well-being. While it might be tempting to try to control symptoms by drastically restricting your diet, this may cause more harm than good. Breaking the habit of being overly restrictive can improve your overall health, reduce stress and help you better manage your IBS symptoms. Focus on a varied, balanced diet and stress management. And seek professional guidance to find what works best for you.
