Feeling occasionally bloated after a festive period or celebratory weekend is quite normal, but if you regularly feel bloated, it may be caused by your diet or a digestive issue. This IBS awareness month, we’ve looked at some easy adjustments you can make to your diet to ease symptoms of IBS such as bloating, cramps or diarrhoea and to help you feel more comfortable.##cta##Shop IBS pain reliefEasing bloating and crampsIf your IBS manifests with bloating or cramping, the NHS recommends:Eating oats regularly - a bowl of porridge each morning is easy to incorporate into your dietEat up to 1 tablespoon of linseeds a day - why not sprinkle on top of a salad?Foods like cabbage, broccoli, cauliflower, brussels sprouts, onions and dried fruits can be hard to digest so try to avoid themAvoid products containing a sweetener called sorbitolSpeak to your local pharmacist about medicines that can help##product-carousel:nutri-within-bio-cultures-complex-365-capsules,healthaid-moodprobio-30-capsules,buscopan-ibs-relief-tablets,alflorex-precision-biotics-capsules,selfcheck-bowel-health-test,healthaid-kidzprobio-30-vegetarian-tablets,dulcoease-stool-softener-30-soft-gel-capsules,senokot-max-strength-24-tablets,pink-renew-you-probiotic-for-her-50-veggie-caps,healthaid-immuprobio-30-vegan-capsules##Avoiding diarrhoeaIf diarrhoea is one of the symptoms you experience with IBS the NHS advises the following:Cutting down on high-fibre foods like brown bread and brown riceAsk your local pharmacist about medicines that can help##cta##Shop diarrhoea remediesEasy food swaps to makeIf you go to see a GP or dietitian about your IBS symptoms, they may recommend you follow a low FODMAP diet; avoiding foods that aren’t easily broken down by the gut. Here are a couple of easy swaps you can make when following a low FODMAP diet:Swap thisFor thatWholemeal breadSwap for wholemeal sourdoughWhite pastaSwap for wheat pastaOnionSwap for the green tops (not the white parts) of spring onion of leek- use in your cooking just like onion. Or, you can swap onion for chives- both fresh and dried will work wellRipe bananasSwap for firm bananas- perfect for chopping up in porridge or smoothiesNectarinesSwap for a medium orangeDairySwap for lactose-free alternativesHigh FODMAP cerealSwap for porridge, it breaks down more slowly and is a good source of soluble fibre Ready-made saucesSwap supermarket sauces for homemade versions so you can ensure they don't contain onion, milk or cream. Referenceswww.nhs.uk/live-well/eat-well/remedies-for-bloating-and-windwww.nhs.uk/conditions/irritable-bowel-syndrome-ibs/diet-lifestyle-and-medicineswww.nhs.uk/conditions/irritable-bowel-syndrome-ibs/further-help-and-supportwww.fodmapfriendly.com/blogpost/swaps/
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