1. DON’T eat large meals.  Large meals have been shown to make IBS symptoms worse.  Instead, eat 5-6 smaller meals each day, each around 250-300 calories for an average female who is not super active)
  2. DO Reduce lactose (in milk, ice cream, and yogurt).  NOTE: Goats milk and yoghurt has less lactose than cows mild dairy products, so even switching to goat may improve IBS symptoms, especially sy
  3.  DO Reduce fat to no more than 40 to 50 g/day
  4. DO Reduce sorbitol, mannitol, xylitol (mainly “sugarless” gum and ‘diet’ or low-calorie drinks)
  5.  DO Reduce fructose in all forms, including high-fructose corn syrup (read labels), honey, and high-fructose fruits (eg, dates,oranges, cherries, apples, and pears)
  6.  DO Reduce gas-producing foods (eg, beans, peas, broccoli,cabbage, and bran)
  7. DO cut out wheat and wheat-containing products for elimination period (of 2 weeks) and then reintroduce one item at a time, one item every 3 days
  8. DO cut out all dairy and eggs for an elimination period (of two weeks) and then reintroduce one item at a time, one item every 3 days
  9.  DO cut out banana, corn, potato and peas for period of two weeks and then reintroduce one by one, one item every 3 days
  10. Do cut out (you may have to wean off gradually over a few weeks, decrease by half a cup a day/every two days) coffee for period of two weeks and then reintroduce gradually and see where the threshold for symptoms is (It may be 0 cups or you may be ok with 1 or even 2, everyone will be slightly different)

 

 


Dr Dani Gordon MD
Dr Dani Gordon MD

Dr Dani is a double board certified medical doctor, integrative medicine physician and world leading expert in CBD, cannabis medicine and brain wellness. She is a leading advocate for evidence based natural medicine and mindbody medicine and her mission it to help you thrive in modern life.