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Diet, lifestyle and medicines - Irritable bowel syndrome (IBS)

There's no single diet or medicine that works for everyone with IBS. But there are lots of things that can help if you have been diagnosed with it.

General tips to relieve irritable bowel syndrome (IBS) symptoms


  • cook homemade meals using fresh ingredients when you can

  • keep a diary of what you eat and any symptoms you get – try to avoid things that trigger your IBS

  • try to find ways to relax

  • get plenty of exercise

  • try probiotics for a month to see if they help


  • do not delay or skip meals

  • do not eat too quickly

  • do not eat lots of fatty, spicy or processed foods

  • do not eat more than 3 portions of fresh fruit a day (a portion is 80g)

  • do not drink more than 3 cups of tea or coffee a day

  • do not drink lots of alcohol or fizzy drinks


You can buy a key from The IBS Network shop or Disability Rights UK shop that can help you access public toilets if you get symptoms while away from home.

How to ease bloating, cramps and farting

  • eat oats (such as porridge) regularly
  • eat up to 1 tablespoon of linseeds (whole or ground) a day
  • avoid foods that are hard to digest (like cabbage, broccoli, cauliflower, brussels sprouts, beans, onions and dried fruit)
  • avoid products containing a sweetener called sorbitol
  • ask a pharmacist about medicines that can help, like Buscopan or peppermint oil

How to reduce diarrhoea

  • cut down on high-fibre foods like wholegrain foods (such as brown bread and brown rice), nuts and seeds
  • avoid products containing a sweetener called sorbitol
  • ask a pharmacist about medicines that can help, like Imodium (loperamide)


If you keep getting diarrhoea, make sure you drink plenty of water to avoid dehydration.

How to relieve constipation

  • drink plenty of water to help make your poo softer
  • increase how much soluble fibre you eat – good foods include oats, pulses, carrots, peeled potatoes and linseeds (whole or ground)
  • ask a pharmacist about medicines that can help (laxatives), like Fybogel or Normacol

Non-urgent advice: See a GP if:

  • diet changes and pharmacy medicines are not helping
  • you need to avoid lots of different foods to control your symptoms

They may refer you to a dietitian or specialist for advice, and can also suggest other treatments to try.

Page last reviewed: 24 February 2021
Next review due: 24 February 2024