Avoid fatty food
Some people find that high-fat meals, even if they contain good fats such as those found
in avocados and salmon, can aggravate symptoms such as bloating and abdominal pain. There’s no one-size-fits-all diet, and keeping a food diary will help you identify triggers.
Cook fruit and veg
Cooking fruit and vegetables helps to break down some of the tough cell walls which can make them easier to digest. Naturally increase your levels of tummy-friendly bacteria by eating foods high in prebiotic fibres such as bananas, leeks and asparagus.
Avoid gassy foods
Steer clear of gassy foods such as onions, cauliflower and lentils, which contain a type of carbohydrate called fructan, which some people find difficult to digest. If fruits like plums
and apples do cause cramping, try removing the peel to make them easier on your tummy.
Cut the caffeine
Try going without coffee for a few weeks. There’s no conclusive evidence that links caffeine with bloating or IBS, but eliminating it does help to alleviate symptoms for some people.
Avoid sugar substitutes
Some sugar-free mints and gum can cause bloating and diarrhoea. Avoid products containing sorbitol, mannitol and xylitol.
Tips by Fiona Hunter, independent nutritionist working with Senocalm IBS Relief for Gas-Related Symptoms.