My Personal IBS Journey
Understanding IBS symptoms becomes much easier when you’ve actually lived through them.
I first realized I had IBS when my daily life was disrupted by constant bloating, sudden stomach cramps, and unpredictable bowel habits — sometimes constipation, sometimes diarrhea. I kept visiting doctors, and every test came back normal. That’s when I figured out the problem was closely linked to what I was eating and how I was living.
Over time, I created my own IBS-friendly diet plan. Today, my symptoms are mostly under control, and I’m sharing my exact diet with you so you can feel better too.
Understanding IBS and Food Triggers
IBS is mostly triggered by food intolerance and stress. Triggers vary from person to person, but common ones include:
High-fat junk food
Dairy products (especially whole milk)
Gluten (wheat, barley, rye)
Processed sugar
Caffeinated and carbonated drinks
IBS-Friendly Diet Plan
- Morning Routine
Start with: 1 glass of lukewarm water with a few drops of lemon (skip lemon if it causes acidity).
Best choice: Light herbal tea like peppermint or chamomile — peppermint relaxes the intestinal muscles.
Breakfast ideas:
Oatmeal with almond milk, topped with banana or blueberries.
Rice porridge (without wheat) with a pinch of cinnamon.
- Mid-Morning Snack
Low-FODMAP fruits like papaya, kiwi, or strawberries.
A handful of soaked almonds or walnuts.
- Lunch
Base: White rice or gluten-free millet (jowar, bajra, ragi).
Vegetables: Steamed zucchini, carrots, spinach (avoid onions & cabbage if they cause gas).
Protein: Moong dal (yellow lentils) or grilled chicken/fish for non-veg eaters.
Tip: Cook with cumin, asafoetida (hing), and turmeric — all aid digestion.
- Evening Snack
Rice cakes with unsweetened peanut butter.
Fresh coconut water for hydration and electrolytes.
- Dinner (Light & Early)
Vegetable soup (carrot, pumpkin, spinach) with a small portion of rice or quinoa.
Avoid raw salads at night; choose steamed veggies instead.
- Hydration & Drinks
Drink at least 2–2.5 liters of water daily.
Herbal teas like fennel, peppermint, or ginger between meals.
Avoid large amounts of water during meals to prevent bloating.
Foods to Avoid in IBS
❌ Beans (kidney beans, chickpeas)
❌ Cabbage, cauliflower (gas-forming)
❌ Fizzy/soft drinks
❌ Fried food
❌ Processed sweets
Ayurvedic Support for IBS Relief
Triphala at night (½ tsp with warm water) for mild constipation.
Buttermilk with roasted cumin powder after lunch to aid digestion.
Chewing fennel seeds after meals to reduce bloating.
Final Personal Tip
Living with IBS requires patience. You won’t see results overnight, but if you keep a food journal and note down which foods trigger symptoms and which keep you comfortable, you can reduce symptoms by 60–70% in just 1–2 months.
I still enjoy cheat meals sometimes, but I always return to my safe foods — and that’s what helps me live a normal, happy life.