What Food Calms an IBS Flare-up?

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects the large intestine, causing symptoms like cramping, bloating, gas, diarrhea, and constipation. It tends to be more prevalent in women and can have a significant impact on daily life and overall well-being. While the exact cause of IBS is still unknown, several factors—such as stress, certain foods, hormonal changes, and previous gut infections—can trigger or worsen symptoms.

For those living with IBS, identifying personal triggers is key to managing the condition. A customized approach that includes dietary changes and lifestyle modifications can make a noticeable difference in symptom control and quality of life.

What Happens During an IBS Flare-Up?

An IBS flare-up occurs when symptoms become more intense, usually due to a trigger. During these episodes, individuals often experience heightened abdominal pain, increased bloating, changes in bowel habits, and a general sense of digestive discomfort.

Flare-ups can vary in duration and severity from person to person. Common culprits include stress, dietary choices, and hormonal fluctuations. Because flare-ups are often unpredictable, it's important to track patterns, reduce stress, and stick to a management plan that works for you.

The Role of Diet in Managing IBS

Diet plays a vital role in controlling IBS symptoms. Certain foods are known to trigger flare-ups—particularly fatty or fried items, processed snacks, and high-FODMAP foods such as onions and garlic. These can increase bloating, gas, or cause irregular bowel movements.

In contrast, a diet rich in fiber (in moderation), plenty of fluids, and low-FODMAP foods can ease symptoms and support digestive balance. Since everyone's body reacts differently, it’s essential to pinpoint your individual food sensitivities. Working with a registered dietitian can help you build a personalized eating plan that supports your digestive health.

Soothing Foods for IBS Flare-Ups

Choosing the right foods during a flare-up can help calm symptoms and support recovery. Some beneficial options include:

• Peppermint oil – relaxes intestinal muscles and relieves cramping

• Brown rice – gentle on the gut and a good fiber source

• Low-FODMAP fruits and vegetables – such as zucchini, carrots, and blueberries

• Lean proteins – like chicken and fish, which are easy to digest

• Herbal teas – including ginger and chamomile for their soothing effects

Focusing on these types of foods can reduce inflammation, promote comfort, and help shorten the duration of a flare-up.

Low-FODMAP Foods to Include

Following a low-FODMAP diet can be especially helpful in managing IBS. This plan limits fermentable carbs that can trigger symptoms and includes:

• Leafy greens like spinach and kale

• Fruits such as strawberries, oranges, and bananas

• Whole grains like quinoa and brown rice

• Lactose-free dairy products

• Lean proteins, tofu, and eggs

A balanced low-FODMAP diet can reduce flare-ups while ensuring you still get essential nutrients. However, it's best to introduce dietary changes gradually and with professional guidance.

The Importance of Hydration

Staying hydrated is crucial for anyone managing IBS. Drinking enough water helps maintain regular bowel movements and prevents both constipation and dehydration—two factors that can aggravate symptoms.

Herbal teas like peppermint or ginger can offer both hydration and soothing effects. On the other hand, beverages with caffeine, artificial sweeteners, or carbonation may irritate the gut and should be limited or avoided. Building a habit of consistent water intake throughout the day is a simple but effective way to support digestive health.

Foods to Avoid During a Flare-Up

Certain foods can make IBS symptoms worse during a flare-up. To reduce discomfort, try to avoid:

• High-fat foods – like fried or greasy items, which are hard to digest

• Raw vegetables and insoluble fiber – may worsen diarrhea in some individuals

• Dairy products with lactose – can increase bloating or cramps

• Artificial sweeteners – especially sorbitol and mannitol found in sugar-free products

• Spicy or heavily processed foods – which can irritate the gut lining

By steering clear of these foods, individuals with IBS can better manage flare-ups and feel more in control of their digestive health.

Lifestyle Habits to Help Prevent IBS Flare-Ups

Preventing flare-ups often requires adopting healthy, consistent habits. Here are a few lifestyle tips that can help:

• Eat at regular times – to support consistent digestion and bowel movements

• Manage stress – through meditation, yoga, breathing exercises, or journaling

• Exercise regularly – to improve gut motility and reduce tension

• Drink plenty of water – to stay hydrated and ease digestion

• Track your food and symptoms – to identify patterns and avoid known triggers

Making small, mindful changes can significantly reduce the frequency and intensity of IBS symptoms, leading to a better quality of life.

IBS Flare-Ups in Maryland

Bowie Internal Medicine is committed to treating any conditions you may have, as well as preventing further health complications through preventative care. For more information about managing your healthy diet, please contact your office to schedule an appointment or ask any questions.