Are you struggling to figure out what to eat during an IBS flare? When your gut is inflamed and you’re dealing with bloating, gas, and discomfort, making the right food choices can feel overwhelming.
In this post, I’ll share my top 3 tips to help you soothe those frustrating symptoms and get back to feeling normal quickly. You’ll discover which foods are gentlest on your digestive system, which ones to avoid to reduce inflammation, and a natural remedy that can bring relief in minutes. Plus, I’ll reveal my best tip for preventing future flare-ups.
To top it off, I’ll guide you through stocking your medicine cabinet with natural and over-the-counter remedies for fast relief from common IBS symptoms, such as constipation, diarrhea, bloating, and gas.
What to Eat During an IBS Flare
A flare happens when a known or unknown trigger causes inflammation in the gastrointestinal tract, leading to uncomfortable symptoms. To get out of a flare, you must temporarily stop your regular diet and provide the body with anti-inflammatory, easy-to-digest foods. This way of eating is only meant to be temporary (just a few days) to help you get symptoms under control. It is a short-term band-aid while you work on addressing the root cause of your IBS.
Organic plain bone broth is a rich source of naturally occurring glutamine. Glutamine is an amino acid that is very anti-inflammatory and soothing to the digestive tract. It promotes rapid healing of the intestinal cells and provides fast relief from inflammation.
A dose of 5 grams of glutamine, administered three times daily, has been shown to decrease stool frequency in those suffering from diarrhea, reduce abdominal pain, and heal intestinal permeability (also known as “leaky gut”). Most glutamine supplements list the dosage as 5 grams once daily, which may be insufficient to provide a noticeable benefit. It is best taken on an empty stomach or 20 minutes before a meal.
Always consult your healthcare provider before adding any supplements to ensure they are safe and appropriate for you.
* Please note: Blood in the stool, severe pain, and excessive diarrhea may indicate a more serious condition and should be thoroughly investigated by a healthcare provider.
Best Foods For an IBS Flare
When you’re ready to transition from bone broth to solid foods, these options are the gentlest and easiest for your system to digest:
- Plain skinless chicken and rice – you can cook the rice in bone broth for a source of glutamine
- Baked potatoes—remove the skins. If you are okay with fats, add olive oil or Myoko’s dairy-free butter (which is free of additives) for flavor and a little Celtic Sea Salt.
- Collagen fruit smoothies: banana, water, 1/2 cup berries, two scoops Vital Proteins plain collagen powder
- Poached fish
Foods to Avoid During an IBS Flare
- Avoid the most commonly reactive foods – Gluten, oats, corn, peanuts, soy, and dairy.
- Beans and legumes
- Coffee
- Salads
- Cruciferous vegetables like broccoli, cabbage, cauliflower,
- Dairy – including yogurt and kefir until you are out of the flare
- Kombucha
- Pickles and vinegary foods
Once your symptoms have calmed down, typically after a few more days, you can return to your normal diet and incorporate the foods above. If you don’t tolerate these foods even when you’re not in the middle of a flare, this could be a sign of underlying issues that can lead to chronic food sensitivities. These issues include:
- bacterial overgrowth of the small or large intestine
- impaired enzyme production
- intestinal permeability
- missing or low levels of beneficial species of bacteria in the microbiome
The real problem isn’t the food itself—it’s the bacterial overgrowth and gut inflammation. Correcting the overgrowth and healing the gut lining can often reverse these sensitivities. This is the work I do with my clients so they can say goodbye to IBS for good.
IBS Triggers
It’s crucial to avoid additives that promote inflammation and are known to trigger IBS:
- Carrageenan is an additive used to thicken and preserve foods. It is often found in nut milk, ice cream, and yogurt. Because it is derived from seaweed, it is often labeled as “natural,” but studies show that it can cause inflammation and bloating and lead to IBS flare-ups.
- Polysorbate 80, also known as carboxymethylcellulose, is an emulsifier commonly found in ice cream, salad dressing, and cosmetics. It has been found to increase inflammation, harm the gut microbiome by decreasing species diversity, and contribute to the development of Irritable Bowel Syndrome.
- Titanium dioxide can cause or worsen intestinal permeability and induce intestinal inflammation. It is an additive found in everything from coffee creamer to chewing gum, and it is used to make foods appear whiter and brighter.
- Artificial sweeteners, particularly sugar alcohols, are known to trigger IBS symptoms and can lead to excessive gas production. These sweeteners are poorly absorbed in the gut, which results in bloating, gas, and discomfort for many individuals with IBS. Artificial sweeteners are present in most gum, mints, and diet drinks.
Tip: Avoid these additives by reading ingredient lists and eliminating highly processed foods from your diet.
IBS Treatment: Over-the-Counter Solutions That Work
Butyrate Supplementation for Fast Relief
My top #1 over-the-counter recommendation for immediate relief is supplemental butyrate. I like Butyren, as it doesn’t contain excessive sodium like many other products, and I’ve found it well tolerated, even by my most sensitive clients. The most effective dose is 1000 mg. Relief typically occurs within 10-15 minutes.
The Importance of Butyrate
Butyrate is one of the most essential compounds produced by a healthy microbiome, and its benefits include:
- Anti-inflammatory Properties: Butyrate helps reduce inflammation in the gut and is very effective at healing leaky gut and resolving food sensitivities.
- Reduces Abdominal Pain and Sensitivity: It can decrease abdominal pain and reduce the sensitivity of the digestive tract.
- Relieves Trapped Gas: It can also quickly relieve trapped gas and reduce excessive flatulence.
- Prevents Bacterial Overgrowth: Butyrate helps inhibit the overgrowth of harmful bacteria and fungal organisms by maintaining the pH balance of the large intestine.
Promoting Butyrate Production
Encourage Butyrate-Producing Microbes:
A diverse and balanced fiber-rich diet helps nourish these beneficial microbes. Butyrate-producing organisms feed on many of the fibers that people with IBS can’t tolerate, which often leads to avoidance of these foods and further reduction in butyrate production.
The key to enhancing butyrate production while reducing reactivity to fiber is to identify and address the root cause of your IBS – clear bacterial overgrowth, utilize gentle prebiotics, and gradually liberalize your diet as tolerated.
Avoid Harmful Substances:
Avoid the most common things that can disrupt butyrate production and harm your gut ecosystem. Miralax is a prescription medication commonly used for constipation. It alkalizes the colon (you need an acidic colon to prevent bacterial overgrowth) and has been shown to reduce butyrate production by up to 40%.
Tip: If you are using Miralax, consider requesting lactulose from your doctor instead; it is a very effective alternative that improves the gut microbiome and promotes butyrate production.
Natural Remedies for Fast Relief From IBS
I prefer the following natural remedies for quick and effective IBS relief. While these remedies won’t solve the underlying issue, they offer significant temporary relief, helping you feel more comfortable while you get to the root cause.
Carminative Herbs for Relief from Abdominal Pain & Bloating:
Carminative herbs are natural remedies that relieve bloating, gas, and indigestion by helping to expel gas. They also aid digestion, reduce cramping, and have anti-inflammatory properties.
Tip: Carefully read through the descriptions to see which ones be most helpful for relieving your symptoms.
Examples of carminative herbs and when to use them:
- Lemon Balm Leaf – dried or fresh
- This herb is most effective when GI symptoms are brought on by stress or during periods of stress. Research indicates it is helpful for stress headaches, insomnia, anxiety, mental focus, and soothing period cramps.
- Fennel Seed
- Fennel reduces gas and bloating, relieves cramping, and stimulates appetite by relaxing the smooth muscle of the digestive tract.
- Peppermint Leaf
- Peppermint tea or tincture effectively eases digestive discomfort, relieves nausea, and soothes irritable bowel syndrome (IBS). Drink it in tea form rather than as encapsulated oil. Encapsulated peppermint oil is strong enough to kill off beneficial species of bacteria in the gut microbiome, causing more harm than good.
- Ginger – powdered or fresh ginger
- It can help speed digestion and stomach emptying, making it a great choice for those struggling with excessive fullness, bloating, and the discomfort associated with slow motility. It also helps relieve nausea and is powerfully anti-inflammatory.
- Caraway Seed
- It relieves bloating and indigestion, prevents cramping, and stimulates digestive enzymes.
- Chamomile Tea
- Chamomile is a gentle giant in the world of herbal remedies. It is known for its ability to promote calm and sleep, but it also works wonders on an upset stomach. It’s a potent stress reliever and provides natural support for indigestion.
These herbs are most effective as teas, infusions, or tinctures to support digestive health.
Tip: Cover the dried herb with boiling water for a more potent tea called an infusion, and place a lid on top for 15 minutes to catch the volatile oils and capture more medicinal properties.
Navigating the challenges of IBS can feel overwhelming and impossible, especially during a flare-up of symptoms. Use this guide to soothe your digestive system and find comfort during those tough times. Be patient with yourself—it’s a process, and healing takes time.
If you’re ready to take control of your gut health and experience lasting change, book a call to discuss your needs and discover how I can support you in achieving your health goals.