Biohacking Your Health: Which Foods Can Help Manage IBS

Irritable Bowel Syndrome (IBS) affects millions of people in the UK, often leading to symptoms such as bloating, abdominal pain, and altered bowel movements. Managing these symptoms can be challenging, but diet plays a central role in finding relief. 

The insights provided in this article are from Vivere’s Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering, and culinary arts. Her approach is grounded in science and shaped by a strong understanding of personalised nutrition and the human microbiome. In this article, she explores the foods that may support those living with IBS and how simple dietary changes can make a meaningful difference.

Here are the five biggest takeaways from this article about foods that can help manage IBS:

• IBS is a complex condition, but dietary strategies such as eating a microbiome-friendly diet can ease symptoms.

• Certain foods, including oats, kefir and soluble fibre sources, can help support gut health.

• Trigger foods vary between individuals, making personalisation essential for effective management.

• The gut microbiome plays a significant role in IBS and can be supported through personalised nutrition.

• A registered dietitian can help create a personalised plan to reduce symptoms and improve overall well-being.

IBS is classified as a functional gastrointestinal disorder, which means the gut looks normal on medical tests but does not function properly [1]. Triggers vary from person to person, making it difficult to find a one-size-fits-all diet. However, diet can significantly influence both symptom severity and overall quality of life.

For many, symptoms are linked to certain carbohydrates that ferment in the gut, leading to gas production, bloating and discomfort. This is why the low FODMAP diet has become a popular strategy, focusing on reducing fermentable sugars found in foods like onions, garlic, beans, apples and wheat. 

While this approach can be effective, it is not intended as a permanent restriction but rather as a process to identify personal triggers.

It is important to note that many people find FODMAP diets hard to maintain. It is very strict and can lead to issues such as malnutrition [2]. Whilst it is effective at easing symptoms and defining trigger foods, it does not solve the root cause. Because of this, eating a microbiome-friendly diet is a much more sustainable option.

Below are some of the foods that can help manage IBS in some people. It is important to note that these are general recommendations and some people may have individual symptoms of discomfort when eating these foods.

Oats are a rich source of soluble fibre, which helps regulate bowel movements by forming a gel-like texture in the digestive tract. For people with IBS, soluble fibre can ease constipation while being gentler than insoluble fibre, which may worsen symptoms [3]. Plain porridge oats or oat-based cereals without added sugar are a simple way to add them to the diet.

Fermented foods such as kefir and live yoghurt are natural sources of probiotics. Probiotics are live bacteria that can support a healthy balance of the gut microbiome. Some studies suggest they may reduce IBS symptoms, including bloating and irregular bowel habits [4]. It is important to note that not every probiotic strain works for everyone, so gradual introduction and monitoring of symptoms is key. Please note, kefir and live yoghurt may not be suitable for people with lactose-related discomfort.

Ripe bananas provide an easily digestible source of carbohydrates and contain prebiotic fibres that feed beneficial gut bacteria. They are usually well tolerated in IBS, particularly when fully yellow with small brown spots. However, unripe bananas can contain higher levels of resistant starch, which may trigger symptoms in sensitive individuals.

Protein is less likely to ferment in the gut compared with carbohydrates. Lean meats such as chicken, turkey and fish are generally considered safe choices for people with IBS. Eggs are also often well tolerated.

Carrots, parsnips, courgettes, and sweet potatoes are often tolerated by individuals with IBS. They are versatile, nutritious and provide vitamins, minerals and soluble fibre. Cooking these vegetables by roasting, steaming, or boiling can make them easier to digest.

While the goal is to focus on supportive foods, it is equally important to be aware of potential triggers. Common triggers include [5]:

• Onions and garlic: High in fructans, which are poorly absorbed and easily fermented in the gut.

• Beans and lentils: Rich in fibre but also high in FODMAPs, which can lead to gas and bloating.

• Certain fruits: Apples, pears and cherries are high in fructose and sorbitol, which may cause symptoms.

• Dairy products: Milk and soft cheeses contain lactose, which can be problematic for those with lactose intolerance.

It is worth noting that tolerance levels differ from person to person, which is why working with a dietitian can help identify which foods are safe and which may need adjusting. At Vivere, we provide gut microbiome testing and tailored advice from registered dieticians based on your specific needs.

Emerging research shows that the gut microbiome plays a central role in IBS. The microbiome consists of trillions of bacteria, fungi and other microorganisms that support digestion, immunity and overall health. In people with IBS, the balance of these microbes can be disrupted, contributing to symptoms [6].

Supporting the microbiome with prebiotic foods, such as oats, bananas and root vegetables, alongside probiotic-rich options like kefir, may improve gut function. Personalised nutrition that uses microbiome testing can provide deeper insight into which foods best support each individual. This is what we offer at Vivere.

This helps identify personal triggers and track improvements.

Large meals may overstimulate the gut, while smaller meals are often easier to digest.

Water supports digestion and can help reduce constipation.

Both can irritate the gut and worsen symptoms in some people.

A registered dietitian can provide evidence-based guidance tailored to individual needs. Vivere provides tailored advice from registered dietitians to help manage your IBS and overall health.

IBS is a highly individual condition, and there is no single diet that works for everyone. The right foods can make a significant difference, but success lies in personalisation, patience and a scientific approach. By focusing on supportive foods, understanding personal triggers and nurturing the gut microbiome, people can achieve better control of symptoms and improve their overall well-being. When making changes recommended by Vivere nutritionists, most people see a significant improvement within 6 weeks.

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] Irritable bowel syndrome - Symptoms and causes - Mayo Clinic

[2] Practices and Barriers in Implementing the Low FODMAP Diet for Irritable Bowel Syndrome Among Malaysian Dietitians: A Qualitative Study - MDPI

[3] Constipation-Predominant Irritable Bowel Syndrome (IBS-C): Effects of Different Nutritional Patterns on Intestinal Dysbiosis and Symptoms - PMC

[4] Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role - PMC

[5] Strategies for Producing Low FODMAPs Foodstuffs: Challenges and Perspectives - PMC

[6] Irritable bowel syndrome, the microbiota and the gut-brain axis - PMC