By Jane Clarke

August 21, 2019

Sometimes, it's as if our stomach 'blows up' uncomfortably after eating, or seems permanently distended. If this happens to you, the first thing to do is to keep a food diary for a week, recording what you eat, how much and how it makes you feel. It might help you identify specific foods that aggravate your IBS.

Poached rhubarb and blueberries 

Avoid broccoli, cauliflower, leeks, onions, lentils and beans, plus fatty foods such as cream, butter and rich, which will trigger bloating. You may find a simple thing like eating more stewed fruit and a high-fibre cereal, or a slow fermentation sourdough or wholemeal bread instead of a classic shop-brought white loaf, could suit you better. Your body may prefer one of the alternative non-wheat breakfast cereals now in the shops, or try making your own muesli with grains such as buckwheat, quinoa, oats and spelt. Changing to rice or rice noodles, or spelt or chickpea pasta, might reduce your symptoms.

In addition to tweaking your diet, you could increase your level of prebiotics and probiotics by eating natural live Greek yoghurt, which can help alleviate IBS symptoms.

Wholemeal bread