What can I eat during an IBS flare-up?
During an IBS flare-up, the gut is often more sensitive to stretch, fermentation, and internal movement.
Your usual foods may feel different, not because they are “bad,” but because the threshold for comfort is lowered.
To support recovery, we adjust:
Texture (softer foods are easier to process)
Fibre type (gentle fibres instead of rough, bulky ones)
Meal size (smaller + spaced meals reduce gut stretch)
Fat load (very high-fat meals can slow digestion and increase discomfort)
This is a short-term care phase, not a new long-term diet.
What To Try
1. Use the Gentle Meal Structure
Aim for:
Simple carb base: rice, sourdough, oats, potatoes, plain pasta
Lean or soft protein: eggs, tofu, poached fish, chicken, lactose-free Greek yoghurt
Gentle fibre (optional): peeled courgette, carrots, spinach, small amounts of ripe banana or berries
2. Switch to Calming Textures
Soft, well-cooked, or blended foods digest more easily:
Porridge
Clear soups + rice
Mashed potato + poached fish
Scrambled eggs with spinach
Smoothies with lactose-free yogurt + banana
3. Adjust Meal Rhythm
Keep 3–4 hours between meals (no continuous grazing).
Eat slowly, aiming for 10–20 minutes per meal.
Avoid large “stress meals” → smaller portions, same overall intake.
4. Hydration Matters
Warm fluids often feel better than chilled:
Peppermint tea
Warm water with lemon slice (if tolerated)
Broths
When To Seek Help
It’s worth reaching out for personalised guidance if:
Flares last more than a few days at a time
You feel nervous about eating or start removing multiple food groups
Symptoms are affecting work, travel, or social life
You’re unsure whether flare-ups are food-driven or stress-linked
This doesn’t mean you’re doing anything wrong; it means your gut is asking for structured support, not willpower or more restriction.