Naturally improve your IBS symptoms 28



View Profile

Irritable bowel syndrome (IBS) is the most common digestive disorder seen by physicians, and twice as many women suffer from the condition as men. IBS is also known as intestinal neurosis, mucous colitis, spastic colitis, or spastic colon.

In IBS, the normally rhythmic muscular contractions of the digestive tract become irregular and uncoordinated. This interferes with the normal movement of food and waste material, and leads to the accumulation of mucus and toxins in the intestine which in turn creates abdominal pain, bloating, distention and constipation. It is a painful and debilitating condition that can cause a loss of the quality of life and usually affects people between the ages of 25 and 45, although it can appear at any time.

There are many different ways to naturally and safely improve your health and alleviate your IBS symptoms. One of the most common ways to do this is to change your diet. There are a number of trigger foods, or foods that cause onset of an episode of IBS. These trigger foods are commonly fatty, rich foods, dairy products, chocolate, caffeine, alcohol, or spicy foods. If you have IBS, avoid these trigger foods as much as possible.

There are also many foods you can add to your diet to help alleviate your IBS.

People who suffer from diarrhoea should add soluble fibre into their diet. It helps by forming a gel which slows down the movement of food through the intestines. Raw fruits and vegetables, pulses, oats, barley and sweet potatoes are all excellent sources of soluble fibre. Keep in mind, that excessive amounts of coarse fibre should be avoided as this can cause intestinal comfort. Soluble fibre should come primarily from fresh fruit and vegetables.

A recent study has shown that kiwi fruit is an excellent food to add to your diet if you have Irritable Bowel Syndrome. The researchers found that eating two kiwi fruit a day for a month significantly “shortens colon transit time, increases defecation frequency, and improves bowel function” in those with constipation type IBS.

Not only is it high in soluble fibre, it is the most nutrient-dense fruit. It has twice the amount of vitamin C as an orange and is a good source of magnesium and potassium. Another interesting thing about kiwi fruit is that it is one of the few low-fat sources of vitamin E. This is especially important to IBS sufferers since most sources of vitamin E are high in fat. The kiwi fruit provides a good source of vitamin E to those who cannot tolerate high fat foods. Kiwi also contains high levels of actinidin, which is an enzyme that mimics pepsin. Pepsin is a natural enzyme that aids in digestion.

The role of fruit, fibre, and antioxidants may help explain why people eating plant-based diets have improved bowel function in general.


Do you have IBS? What do you do to relieve symptoms? What works for you? Tell us below.

Barbara Karafokas

Barbara Karafokas ( is a qualified nutritionist, and a health, nutrition and wellness consultant. She inspires others to celebrate and love life by creating healthier eating and lifestyle habits and attitudes for life! Barbara lives on the beautiful Mediterranean island of Cyprus. She brings a blend of skills to her practice and teaching. For over twelve years she has been committed to creating awareness about the hidden dangers to health. Barbara is also the author of The Med Life Diet (, a beginner’s guide to creating healthy eating and healthy lifestyle habits and attitudes for life!

  1. I had IBS all my life….I thought It was normal for me….till I found out I actually have coeliac disease. I have been gluten free for 3 years now and have no more IBS. It’s amazing.

  2. I have medically diagnosed IBS. Most of the trigger foods mentioned don’t really annoy me. I find I can eat chillies, curry, milk or creamy products (although I do try and use lactose free products) and small amounts of alcohol, I find that if I follow the Low Fodmap diet I am great. Add some onions or garlic and disaster during the night. Severe bloating followed by explosive Diarrohea.

  3. As long as I follow the Low Fodmap diet, I am fine. Eat something I shouldn’t like garlic or onions or tropical fruits and I’m in for a bad time – severe bloating followed by explosive Diarrohea.

  4. If I eat Kiwi fruit, I get sick. That and avocado, peppers, capsicum and honey,

  5. Same as me Trish Chatwin, was going to say the same. I was diagnosed with IBS decades ago,was put on meds n it got so bad till I hd stage 3 malnutrition , only then was I tested for Coeliac. Getting off gluten n I must say here getting off wheat isn’t the answer,saved my life. Pls,pls get tested

  6. Increasing stomach acid so that all food is properly digested before it exits the stomach. Undigested gluten causes so many problems. Increase acid by using fermented foods and drinks. I make a fermented ginger beer and have 100mls before each meal.It works wonders. If I forget, I get the symptoms back. Dont let Drs tell you that you have too much stomach acid as that is rarely the case.

    2 REPLY
    • How do you make the fermented ginger beer please.?
      I have just got onto fermented foods and they have helped me so much.
      But they are so expensive to buy .
      I’d like to make my own .

    • Suzanne Rogers I use the recipe on I have simplified it by disolving the sugar in boiling water and not adding more ginger when doing the second stage. I dont add in any juice so I get a very mild ginger flavor. It takes about 4 days before the starter is bubbly and ready to use. I taste test the drink to see if it is fizzy before bottling. I leave the bottles out so it continues to ferment before puting in the fridge. The website “cultures for health” is quite helpful

Leave a Reply

Your email address will not be published. Required fields are marked *