Irritable Bowel Syndrome

Please note that the following does not replace medical or nutritional advice from a healthcare professional.

Irritable bowel syndrome is a group of gastrointestinal symptoms that may include diarrhea and/or constipation, abdominal pain, flatulence, and bloating.

Treatment can include diet modification, stress management, and sometimes medications. Proper treatment can lead to a great improvement in symptoms and improved quality of life. It is recommended to consult a gastroenterologist to rule out any other causes. It is also important to consult a vegan-friendly dietitian that specializes in gastroenterology in order to get a personalized meal plan, dietary supplements, guidance regarding eating behavior, and support.

There are different possible dietary approaches. Among these, one of the most popular is the low FODMAP diet, which is a temporary exclusion diet that can be adjusted for a vegan lifestyle. Until you get to a dietitian here are a few tips to help manage IBS symptoms:

1. Keep a food journal with symptoms – this can help pin-point problematic foods and will be very helpful in your consultation with a dietitian.

2. Reduce intake of some common “trouble-makers”: cruciferous vegetables (cabbage, broccoli, Brussels sprouts, cauliflower), mushrooms, onions, garlic, wheat products, and beans.

3. Go for easy plant protein: focus on tofu, tempeh, edamame, rinsed canned chickpeas or lentils, mung beans that are double-boiled after soaking and/or sprouting, and spread these across several smaller servings during the day.

4. Avoid polyols/sugar alcohols such as sorbitol, mannitol, xylitol which are common in sugar-free products such as gums and candy.

5. Stay organized: try to keep regular meal times, chew your food thoroughly, and avoid distractions while you eat.