4. Try an Elimination diet
If you’re not sure which foods flare up your IBS symptoms, use an elimination diet to discover foods that don’t agree with your condition. Using this method, you remove a food item from your diet for two weeks and note your results in a journal.
The International Foundation for Functional Gastrointestinal Disorders (IFFGD,) recommends removing four food items to determine your sensitivity to the eliminated foodstuff. Start by eradicating coffee, chocolate, insoluble fiber, and nuts from your meals. If your symptoms improve, add each item back into your diet each week and note your digestive reaction.
By the end of the trial, you should discover the foods that increase your IBS symptoms. You can use this method with other items as well. If you’ve noticed that specific foods increase your symptoms, eliminate it for a few weeks and take note of your results. At the end of the testing period, you’ll understand what foods work for you and which to avoid.