Eating well with IBS

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

None of these needs special food, and most cost nothing. Trying one or two at a time makes it easier to tell what helps you.

Eat regularly

Have three meals a day at roughly the same times, and try not to skip meals or leave long gaps between them.

Slow down

Sit down to eat, chew well and take your time. Eating quickly means swallowing air, which adds to bloating.

Cook from fresh

Ready meals and processed food often hide onion, garlic and a lot of fat. Homemade food, like these blocks, lets you control what goes in.

Go easy on fat and spice

Fatty, fried and spicy food are among the most common triggers for both IBS and reflux. Foods to watch with IBS lists other common triggers with a gentler swap for each.

Fruit: spread it out

Keep to about three portions of fruit a day (a portion is roughly 80g) and spread them through the day.

Choose the right fibre

For constipation, soluble fibre such as oats and linseed usually helps. For diarrhoea, cut back on bran and wholegrain fibre. Change fibre slowly.

Drink plenty of water

Aim for 6 to 8 glasses of fluid a day, mostly water or caffeine-free drinks. Fibre works best with plenty of fluid.

Go easy on caffeine, alcohol and fizz

Keep to no more than three cups of tea or coffee a day. Alcohol and fizzy drinks can both bring on symptoms, so keep them small or leave them out.

Keep a food diary

For 2 to 4 weeks, note what you eat, when, and how you feel afterwards. Patterns are much easier to spot on paper.

Blocks with oats or linseed

If soluble fibre suits you, these IBS-friendly blocks include porridge oats or ground linseed. Times are prep plus cooking.

Shepherd’s Lentil & Root Veg Mix: oats and lentils with carrot, swede and parsnip. 1 hr, 19 blocks.
Sweet Potato, Lentil & Kale Stew: oats in a thick, warming stew. 55 min, 21 blocks.
Turkey Ragu Bianco: oats thicken a tomato-free ragu. 1 hr 15 min, 22 blocks.
Mild Chickpea & Spinach Curry: ground linseed stirred into a mild curry. 45 min, 19 blocks.
Gentle Saag Tempeh: linseed in a spinach and light coconut sauce. 45 min, 17 blocks.
Turkey, Leek & Parsnip Hotpot Mince: linseed with parsnip, swede and leek in a sage and thyme gravy. 1 hr, 20 blocks.