Gut Healing Foods for IBS


Gut Healing Foods for IBS

The irritation in your tummy can be a result of certain food allergies or sensitivities causing aggravation to the gut lining. You can repair this by beginning a food elimination programme, then after 3 weeks gradually introduce each food type to see what you’re reacting too. 

Our gut holds around 70% of our immune system so it’s important we look after it  – Unhappy gut means unhappy us!

The usual culprits are: Dairy, Corn, Wheat, Soy, Yeast

How to fight back with food:

Probiotics : The healthy bacteria our gut need to thrive. Medications, stress, digestive disfunction can all put a strain on our gut flora

Apple Cider Vinegar : Is another natural probiotic that can be taken before a meal, 1 tbsp with water

Increase Soluble Fibre : Green leafy vegetables , Psyllium, Oat bran, Flax seeds (great to add to breakfast smoothies, salads, yogurts and porridge

Increase omega 3 : Sardines, Mackerel, Anchovies, Salmon, Herring

Drink water : Aim for at least 2 litres per day, more if exercising

Ginger and Turmeric – Helps digestion and have anti-inflammatory effects

Peppermint Tea – Soothes digestive tract and spasms



  • Caffeine 
  • Alcohol (regular drinkers have been found to have bacterial overgrowth)
  • Rich fatty foods, processed foods, sugar and sweetness
  • Acidic foods: grapefruit, spices

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