IBS Diet Plan: Foods to Eat and Avoid — Expert Advice from Dr. Sandeep Pal

 

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IBS Diet Plan: Foods to Eat and Avoid — Expert Advice from Dr. Sandeep Pal

Living with Irritable Bowel Syndrome (IBS) can feel like navigating a dietary minefield — one wrong bite and your stomach rebels. But with the right food choices, you can reduce bloating, pain, and irregular bowel movements significantly.

In this comprehensive guide, Dr. Sandeep Pal, a renowned gastroenterologist and liver specialist in Chandigarh, shares:
✔ The science behind IBS triggers (how food irritates your gut)
✔ A 7-day customizable meal plan (with Indian diet preferences)
✔ 10 must-know FAQs (from “Is rice good for IBS?” to “Can probiotics help?”)
✔ Hidden triggers in everyday foods (even “healthy” ones)

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Understanding IBS: Why Diet Matters

How Food Affects Your Gut

• FODMAPs: Fermentable carbs that draw water into intestines → gas + bloating
• Soluble vs. Insoluble Fiber: One soothes, the other aggravates
• Gut-Brain Axis: Stress + food combine to trigger symptoms

Dr. Pal’s Insight:
“70% of my IBS patients see 50% symptom improvement just by fixing their diet — no meds needed.”

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The IBS Food List: What to Eat and Avoid

✅ Best Foods for IBS

SymptomFoods to Eat Why It HelpsBloatingCucumber, ginger tea, oatsLow FODMAP, anti-inflammatory DiarrheaWhite rice, bananas, psyllium huskBinds stools, soluble fiber Constipation Flaxseeds, chia seeds, prunes (soaked)Gentle insoluble fiberPain/CrampsTurmeric milk, fennel seeds Reduces gut spasms

❌ Worst Foods for IBS

Food Group Problem FoodsWhy It Hurts DairyMilk, paneer, ice creamLactose intolerance mimics IBS Grains Whole wheat, multigrain breadHigh FODMAP (fructans)Vegetables Cauliflower, onions, garlic Fermentable oligosaccharides Legumes Rajma, chole, lentils Raffinose causes gas

Pro Tip:

• Tempering trick: Use asafoetida (hing) instead of onions/garlic in tadka

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7-Day Indian IBS Meal Plan

Day 1 (Low-FODMAP)

• Breakfast: Moong dal chilla + mint chutney
• Lunch: Jeera rice + lauki (bottle gourd) sabzi
• Dinner: Quinoa khichdi with carrots

Day 2 (Diarrhea-Predominant)

• Breakfast: White poha with peanuts
• Lunch: Rice + boiled potatoes + curd (lactose-free)
• Snack: Banana + almond butter

*(Full 7-day plan available as PDF — ask clinic reception)*

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10 Critical FAQs Answered

1. “Is rice good or bad for IBS?”

✅ White rice: Safe (low-FODMAP)
❌ Brown rice: May irritate (high fiber)

2. “Can I ever eat onions/garlic again?”

Try onion/garlic-infused oil (flavor without FODMAPs).

3. “Is curd okay?”

Only lactose-free or Greek yogurt (regular dahi causes bloating).

4. “Do probiotics help IBS?”

Specific strains only:

• Bifidobacterium infantis (for bloating)
• Saccharomyces boulardii (for diarrhea)

5. “Why does stress trigger IBS flares?”

Stress slows digestion → food ferments longer → more gas.

6. “Is sabudana safe during flares?”

✅ Yes! One of the best low-FODMAP fasting foods.

7. “Can IBS turn into cancer?”

❌ No — but never ignore “red flag” symptoms like weight loss/blood in stool.

8. “Is jaggery better than sugar?”

No — both are high-FODMAP. Use maple syrup or glucose instead.

9. “How long to try a diet before seeing results?”

Strict low-FODMAP for 4–6 weeks, then slowly reintroduce foods.

10. “Will IBS ever go away completely?”

It’s manageable — 60% achieve near-normal digestion with the right diet.

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Hidden Triggers in “Healthy” Foods

• Diet sodas (sorbitol/mannitol)
• Protein powders (whey isolates can bloat)
• Store-bought gluten-free bread (often uses high-FODMAP flours)

Dr. Pal’s Alert:
“Many ‘digestive’ biscuits contain high-FODMAP ingredients like honey and whole wheat!”

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When to See a Doctor?

🚨 Beyond IBS — get checked for:

• Sudden weight loss
• Nighttime diarrhea
• Family history of celiac/colon cancer

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Myths vs Facts

❌ “IBS is just stress — no need to change diet.”
✅ Fact: Food triggers physical gut changes (not “all in your head”).

❌ “Raw salads are always healthy.”
✅ Fact: Uncooked veggies like cabbage worsen IBS cramps.

❌ “Spicy food causes IBS.”
✅ Fact: Capsaicin doesn’t trigger IBS — but may irritate if you have gastritis too.

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Key Takeaways

1. Low-FODMAP diet helps 70% of IBS patients
2. Soluble fiber > Insoluble fiber during flares
3. Probiotics are strain-specific — ask your gastro
4. Never ignore “red flag” symptoms

Your Next Step:
Keep a 3-day food-symptom diary noting:
✔ What you ate
✔ Symptoms (pain/bloating type)
✔ Stress levels

Then consult Dr. Pal’s team for a personalized IBS diet plan | Online Consultation Available.