Vegan Ibs Diet: Reduce Bloating And Diarrhea

Irritable Bowel Syndrome (IBS) is a chronic condition that affects about 10% to 15% of Americans and can cause symptoms such as bloating, gas, abdominal pain, and changes in bowel habits. While there is no cure for IBS, certain foods and medications can make symptoms worse. A vegan diet may appeal to those with IBS who want to focus on their health, animal rights, or the environment. However, it is not a clear solution for IBS as many plant-based foods can irritate the gastrointestinal (GI) system and worsen symptoms.

A well-balanced vegan diet includes proteins from nuts, seeds, and legumes, which can be difficult to digest and trigger IBS symptoms. However, there are also many plant-based foods that are easier on the digestive system, such as rice, firm tofu, ginger, and spinach. Adopting a low FODMAP diet, which avoids foods that irritate the GI system, may be a more effective way to control IBS symptoms than following a strictly vegan diet.

To reduce bloating and diarrhea while on a vegan diet with IBS, it is recommended to work with a doctor or registered dietitian nutritionist to ensure your diet supports your overall health. This may involve eliminating common IBS triggers, such as dairy, alcohol, fried foods, gluten, and highly processed foods, and focusing on low FODMAP foods like fruits, vegetables, tofu, seeds, and lactose-free dairy products. Additionally, it is important to stay hydrated, exercise regularly, and reduce stress to support gut health and ease IBS symptoms.

Avoid dairy, caffeine, and carbonated drinks

Dairy products, caffeine, and carbonated drinks are all known triggers of IBS symptoms such as bloating and diarrhoea.

Dairy is known to be inflammatory and can irritate the bowel, causing IBS symptoms such as bloating, gas, cramps, constipation, and diarrhoea. While dairy is not suitable for vegans, it is important to note that dairy alternatives such as soy milk can also be high in FODMAPs and should be consumed in moderation.

Caffeine is also a known trigger of IBS symptoms. It is important to note that caffeine is not only found in coffee and tea but also in chocolate and some soft drinks. While there is limited research on the direct link between caffeine intake and IBS symptom control, it is recommended to adjust your caffeine intake to monitor its effects on your body.

Carbonated drinks, including alcoholic drinks and carbonated water, can also trigger IBS symptoms. The gas in carbonated drinks can contribute to bloating and discomfort. It is recommended to limit or avoid carbonated drinks and opt for still water or other non-carbonated beverages.

It is important to remember that everyone's body is different, and triggers may vary from person to person. Keeping a food diary can help identify your specific triggers and problem areas. Working with a dietitian or healthcare professional can also help you navigate dietary restrictions and ensure you are getting the proper nutrients.

Eat more yoghurt, berries, citrus, and bananas

If you are experiencing bloating and diarrhea on a vegan diet and you have IBS, it may be helpful to eat more yogurt, berries, citrus, and bananas.

Yogurt is an exception to the rule that dairy products can cause discomfort for IBS sufferers. Yogurt contains live cultures that break down lactose, so it is less likely to cause gassy symptoms.

Berries, citrus, and bananas are lower in fructose than other fruits such as apples, pears, and dried fruits. This means they are less likely to cause digestive issues for people with IBS. For example, a serving of 20 blueberries (28g) is considered a low FODMAP food and should be tolerable for most people with IBS.

In addition to eating more yogurt, berries, citrus, and bananas, there are other dietary changes that may help reduce bloating and diarrhea associated with IBS. These include avoiding carbonated beverages, caffeine, and sugar-free chewing gums, as well as reducing stress, getting adequate sleep, and minimizing highly refined processed foods.

It is important to note that everyone's experience with IBS is unique, and it may be helpful to work with a healthcare professional to determine the best dietary approach for managing your symptoms.

Try a low-FODMAP diet

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are the fermentable short-chain carbohydrates and sugar alcohols that may irritate your gastrointestinal system.

The low-FODMAP diet is a three-step elimination diet:

Elimination

In the first step, you eliminate all FODMAP carbs for several weeks. This is the most restrictive phase of the diet.

Reintroduction

In the second step, you'll reintroduce FODMAPs one at a time to identify which foods you can tolerate and in what amount.

Personalisation

In the final step, you'll modify your diet to increase variety while adjusting the type and amount of FODMAP carbs you eat, based on what you learned in step 2.

The low-FODMAP diet is not meant to be followed long-term, but rather as a temporary approach to help manage symptoms while identifying specific FODMAP triggers. It is important to work with a doctor or dietitian to ensure you are following the diet correctly and maintaining proper nutrition.

High-FODMAP foods to avoid include:

• Dairy-based milk, yoghurt and ice cream
• Wheat-based products such as cereal, bread and crackers
• Some vegetables, including artichokes, asparagus, onions and garlic
• Some fruits, such as apples, cherries, pears and peaches

Low-FODMAP foods to enjoy include:

• Certain cheeses such as brie, Camembert, cheddar and feta
• Grains like rice, quinoa and oats
• Vegetables like aubergine, potatoes, tomatoes, cucumbers and courgettes
• Fruits such as grapes, oranges, strawberries, blueberries and pineapple

Avoid fried, fatty, and processed foods

Fatty, fried, and processed foods are common triggers for IBS symptoms. These foods can be more difficult for the body to digest, leading to bloating, gas, and diarrhoea.

Fried foods are often high in fat, which can slow down the digestive process and put pressure on the lower oesophageal sphincter (LES). This muscle keeps stomach contents in the stomach. When there is too much pressure on the LES, stomach acid can flow back into the oesophagus, causing heartburn. Fatty foods can also slow down the rate at which the stomach empties, leading to bloating and discomfort.

Processed foods often contain additives, preservatives, and artificial ingredients that can irritate the gut. They can also be high in salt, sugar, and unhealthy fats, which can trigger IBS symptoms.

To reduce IBS symptoms, it is best to limit or avoid fatty, fried, and processed foods. Instead, opt for a diet rich in whole, plant-based foods, such as fruits, vegetables, legumes, wholegrains, nuts, and seeds. These foods are packed with nutrients and fibre, which can help improve digestive health and reduce IBS symptoms.

It is also important to note that everyone's body is different, and triggers may vary from person to person. It is always a good idea to work with a healthcare professional to determine the best diet for your individual needs.

Reduce stress, get enough sleep, and exercise

Reduce stress

Firstly, identify the cause of your stress. This could be related to your job or something more personal. It's important to tackle the cause of your stress head-on, rather than turning to unhealthy coping mechanisms such as smoking or drinking.

Building emotional strength and a good social network can help you manage stress. Talking things through with a friend or family member may also help you find solutions to your problems.

• Set goals and challenges for yourself, such as learning a new language or a new sport. This can help build your confidence and make you feel more in control.
• Do something for someone else. Evidence shows that people who help others through activities like volunteering or community work often become more resilient.
• Work smarter, not harder. Prioritize your tasks and focus on the things that will make a real difference.
• Practice positive thinking. Try writing down three things that went well or that you're grateful for at the end of each day.

Get enough sleep

Poor sleep could trigger an IBS flare-up, so it's important to get enough rest. Exercise can help improve your sleep, and relaxation techniques such as deep breathing can also promote better sleep.

Exercise

Exercise is thought to help ease IBS symptoms by minimizing stress, improving bowel function, and reducing bloating. Low- to moderate-intensity exercises such as walking, yoga, and leisurely swimming are ideal.

• If you're new to exercise, start with a low-impact activity like walking.
• Try stretching and yoga poses that target the lower abdomen, such as the Bridge and Supine Twist. These can help reduce pain and discomfort by mobilizing your digestive organs and improving gas clearance.
• Practice breathing exercises like diaphragmatic breathing and alternate nostril breathing to promote relaxation and calmness.

Frequently asked questions