Learn the difference between IBS and other gut disorders, explore the gut-brain axis, understand the low FODMAP diet, and discover simple, budget-friendly IBS-friendly recipes and resources.
April is IBS Awareness Month, making it the perfect time to spotlight a condition that affects nearly 10–15% of the global population. While it may not be as life-threatening as Inflammatory Bowel Disease (IBD), Irritable Bowel Syndrome (IBS) can have a serious impact on quality of life.
The gut is the word that we use to define the gastrointestinal (GI) system, a 30-ish-foot-long twisting, hollow tube that goes “from mouth to south”, as I like to say. It also plays a role in a lot of different functions that aid us in digestion, and support our immunity and overall health. Ingestion through the mouth and through the esophagus gets our food, beverages, and medicine into our body. We have both the physical and mechanical breaking down of these substances which involves hormones and enzymes. Large molecules turn into smaller units that get transported into and through our stomach, then into the small intestine. The microvilli of our lower GI send nutrients off to where they need to go via metabolism and absorption. Everything else enters our large intestine and what we cannot digest or utilize turns into a byproduct and gets excreted as feces.
Gut Health & The Gut-Brain Axis: What’s the Connection?
Your gut is more than a digestion machine—it’s a hub for communication between your brain and body. This interaction is often referred to as the gut-brain axis. The two are linked through:
- The vagus nerve, which sends signals back and forth between the brain and gut.
- Gut microbiota, which play roles in inflammation, mood, and digestion.
- Hormonal and immune responses, which can be altered by stress, poor diet, or illness.
When this communication is disrupted—due to stress, infection, or imbalance in gut bacteria—IBS symptoms like bloating, abdominal pain, and irregular bowel habits can flare up.
Learn more about the complex system that makes up our gut in our Wellness Webinar:
IBS vs. IBD and Other Gut Conditions: What’s the Difference?
It’s easy to confuse IBS with other gastrointestinal conditions, but here’s how they differ:
| Condition | IBS | IBD (Crohn’s, Ulcerative Colitis) | Celiac Disease |
|---|---|---|---|
| Type | Functional | Inflammatory/Autoimmune | Autoimmune |
| Symptoms | Cramping, bloating, diarrhea/constipation | Blood in stool, weight loss, fatigue | GI symptoms after gluten |
| Damage to Intestines | No physical damage | Yes | Yes |
| Diagnosis | Based on symptoms and ruling out others | Endoscopy, imaging, bloodwork | Blood test and biopsy |
| Treatment | Diet, stress reduction, medication | Medication, surgery, nutrition therapy | Lifelong gluten-free diet |
Irritable Bowel Syndrome (IBS) is diagnosed based on the Rome IV criteria, which include recurrent abdominal pain at least 1 day per week over the past 3 months, associated with changes in stool frequency or form.
The Low FODMAP Diet: Pros and Cons
Under normal circumstances, fermentable carbohydrates (like those found in beans, certain fruits, vegetables, and dairy products) serve as food for the beneficial bacteria in your gut, helping to maintain a diverse and thriving microbiome. (The gut
microbiome plays a crucial role in overall health, influencing digestion, immunity, and even mood.)
These foods promote short-chain fatty acid production, reduce inflammation, and support the gut lining. However, for individuals with IBS, these same foods can be poorly absorbed in the small intestine and rapidly fermented in the colon, leading to uncomfortable symptoms like bloating, gas, and changes in bowel habits.
One of the most evidence-based dietary strategies for IBS is the low FODMAP diet. FODMAPs are types of carbohydrates that are poorly absorbed in the gut, leading to gas, bloating, and discomfort (“FODMAP” stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). This is why a low FODMAP approach is often used temporarily to help identify and manage trigger foods without eliminating all beneficial fermentables forever. Because of the complexity of this protocol, this diet is best done under the guidance of a registered dietitian trained in IBS and the low FODMAP approach—like my dear colleague, Jessie Wong, RD, a gut health dietitian specializing in individualized IBS care.
Some things to consider before following a low FODMAP diet:
✅ Pros:
- Scientifically supported to reduce IBS symptoms.
- Identifies individual trigger foods.
- Can improve quality of life when guided by a dietitian.
⚠️ Cons:
- Restrictive and complex.
- Can negatively affect gut microbiota if followed long term.
- Not a one-size-fits-all fix—it requires personalization.
Here is where I get on my soap box again and urge healthcare providers to refer to a dietitian. I have worked with far too many patients who were diagnosed with IBS only to be told to avoid all FODMAP foods (basically, every fruit and vegetable) or given a handout with a list of high and low FODMAP foods with no further instructions.
Simple, Budget-Friendly IBS-Friendly Recipes
Eating for IBS doesn’t have to be bland or expensive. Here are three easy meals to keep your gut calm and your belly happy.
1. Low FODMAP Overnight Oats
- ½ cup rolled oats
- ¾ cup lactose-free milk or almond milk
- 1 Tbsp chia seeds
- 1 tsp maple syrup
- ¼ cup blueberries (limit portion)
Combine all ingredients in a jar, refrigerate overnight, and enjoy chilled.
2. Zucchini and Carrot Fritters
- 1 zucchini, grated and squeezed dry
- 1 carrot, grated
- 1 egg
- 2 Tbsp rice flour
- Pinch of salt, pepper, and turmeric
Mix all ingredients, form into patties, and pan-fry with a little olive oil.
3. Low FODMAP Pasta with Garlic-Infused Olive Oil
Two of the biggest FODMAP culprits are onion and garlic, but that doesn’t mean you have to live without them forever if you’re managing IBS. Like most diagnosed conditions, sometimes a small modification can make a food safe for you.
- Gluten-free pasta
- Garlic-infused olive oil
- Chopped spinach or arugula
- Grilled chicken or canned tuna (in water)
Toss cooked pasta with garlic-infused oil, greens, and protein of choice.
Pro tip: Fody Foods makes IBS-friendly sauces and snacks that are low FODMAP-certified and easy to keep on hand.
Final Thoughts
IBS may not have a cure, but with the right tools—balanced nutrition, supportive healthcare, and a bit of meal prep—you can find relief and take back control of your digestive health. You’re not alone, and IBS Awareness Month is a reminder that support and answers are available.
Learn more: Dive further into the fascinating world of gut health with Amanda Settle, RDN, LDN, CDCES, a Registered and Licensed Dietitian from Nutrition Wise, in Episode 094 of the DishWithDina podcast.
References
- Eswaran, S. L., Chey, W. D., Han-Markey, T., Ball, S., & Jackson, K. (2016). A Randomized Controlled Trial Comparing the Low FODMAP Diet vs. Modified NICE Guidelines in US Adults with IBS-D. American Journal of Gastroenterology, 111(12), 1824–1832. https://doi.org/10.1038/ajg.2016.434
- Cuffe, M. S., Staudacher, H. M., Aziz, I., Adame, E. C., Krieger-Grubel, C., Madrid, A. M., Ohlsson, B., Black, C. J., & Ford, A. C. (2025). Efficacy of dietary interventions in irritable bowel syndrome: a systematic review and network meta-analysis. The Lancet Gastroenterology & Hepatology. https://doi.org/10.1016/S2468-1253(25)00054-8
- Staudacher, H. M., Lomer, M. C. E., Anderson, J. L., Barrett, J. S., Muir, J. G., Irving, P. M., & Whelan, K. (2012). Fermentable Carbohydrate Restriction Reduces Luminal Bifidobacteria and Gastrointestinal Symptoms in Patients with Irritable Bowel Syndrome. The Journal of Nutrition, 142(8), 1510–1518. https://doi.org/10.3945/jn.112.159285
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