- 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)
- 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
- DO Reduce fat to no more than 40 to 50 g/day
- DO Reduce sorbitol, mannitol, xylitol (mainly “sugarless” gum and ‘diet’ or low-calorie drinks)
- 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)
- DO Reduce gas-producing foods (eg, beans, peas, broccoli,cabbage, and bran)
- 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
- 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
- DO cut out banana, corn, potato and peas for period of two weeks and then reintroduce one by one, one item every 3 days
- 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)