Affinity Health, a leading provider of high-quality health cover, is urging people living with irritable bowel syndrome (IBS) to look beyond common diet myths, as some widely shared advice may actually make symptoms more difficult to manage.
IBS is a long-term digestive condition that affects the gut and can cause symptoms such as bloating, stomach cramps, gas, diarrhoea, constipation, or a combination thereof. Symptoms can vary from person to person and may come and go over time. Although IBS itself does not increase the risk of bowel cancer, it can still have a major impact on daily life, work, sleep, social activities, and emotional wellbeing.
Understanding what is fact and what is fiction can help people manage IBS more effectively without cutting out foods unnecessarily.
Myth 1: Everyone with IBS Needs to Avoid Gluten
Gluten is often one of the first things people cut out when dealing with IBS, but it is not always the cause of digestive symptoms.
Some wheat-based foods contain carbohydrates known as FODMAPs, which can be difficult to digest for some people. These carbohydrates may lead to bloating, gas, stomach cramps, and discomfort, meaning the issue may not actually be gluten itself.
Removing gluten without medical advice can sometimes make it harder to identify the real trigger. It is also important to remember that healthcare professionals recommend testing for coeliac disease before starting a gluten-free diet, as avoiding gluten beforehand can affect the accuracy of test results.
Myth 2: Dairy Is Always Bad for IBS
Dairy products are another common target, but they are not automatically harmful for everyone with IBS.
Some people with IBS may indeed have lactose intolerance, meaning they struggle to digest lactose, the natural sugar found in milk. This may lead to bloating, cramps, wind, or diarrhoea after consuming certain dairy products.
However, others tolerate yoghurt, hard cheese, or lactose-free products without any problems. Completely removing dairy without medical guidance may also reduce calcium and vitamin D intake, which are important for healthy bones.
Myth 3: Eating More Fibre Always Helps
People are often told to eat more fibre when dealing with digestive problems, but IBS is more complicated than that.
Different types of fibre affect the gut differently. Soluble fibre, found in foods such as oats, bananas, psyllium husk, carrots, and chia seeds, may help improve bowel movements and ease constipation for some people.
Insoluble fibre, however, which is found in wheat bran, some cereals, and certain raw vegetables, may worsen bloating, cramps, or diarrhoea in sensitive individuals.
Increasing fibre too quickly can also trigger discomfort. This is why healthcare professionals usually recommend introducing fibre gradually while drinking enough water.
Myth 4: The Low-FODMAP Diet Should Be Followed Forever
The low-FODMAP diet has become increasingly popular for IBS management, but it is not designed to be a lifelong strict eating plan.
FODMAPs are certain carbohydrates found in some sweeteners and foods such as onions, garlic, apples, beans, lentils, and milk. These foods are nutritious, but they may trigger digestive symptoms in people with IBS.
The low-FODMAP diet is usually done in stages under professional guidance. It begins with temporarily reducing high-FODMAP foods, followed by slowly reintroducing them to identify personal triggers.
The aim is not to avoid large groups of foods forever, but rather to understand which foods and portion sizes are most likely to cause symptoms.
Myth 5: Spicy Food Causes IBS
Spicy food does not cause IBS, but it may aggravate symptoms in some people who already have the condition.
Foods containing chilli or strong spices may irritate the digestive system and speed up digestion and bowel activity, particularly in people who experience diarrhoea-predominant IBS.
However, IBS triggers can vary from person to person. While some people may find that spicy foods worsen their symptoms, others can enjoy milder spices such as ginger or turmeric without any issues. Rather than following strict food rules, it is often more helpful to pay attention to your own triggers and how your body responds to different foods.
Myth 6: Healthy Foods Cannot Trigger Symptoms
One of the biggest misunderstandings about IBS is the belief that healthy foods can never cause digestive discomfort.
Foods such as beans, lentils, onions, garlic, cauliflower, apples, and avocados are highly nutritious, but they can still trigger symptoms in sensitive individuals due to their carbohydrate content.
This does not mean these foods are unhealthy; it simply means some digestive systems are more sensitive than others. In many cases, portion sizes, cooking methods, or food combinations may make a difference.
IBS is Not Just About Food
Many people notice that their symptoms flare up during stressful periods, after a poor night’s sleep, when their routine changes, or even when they eat too quickly. Hormonal changes, infections, and certain medications can also play a role. Because the gut and brain are closely connected, everyday stress can sometimes affect digestion more than people realise.
There is no single approach that works for everyone, but small lifestyle changes can often help. Eating meals regularly, drinking enough water, taking time to eat slowly, staying active, and cutting back on too much caffeine or alcohol may make symptoms easier to manage. Keeping track of foods and symptoms can also help people recognise patterns and better understand what triggers their IBS.
When to See a Doctor
IBS symptoms should not be ignored, especially when they are severe, persistent, or changing over time. Symptoms such as unexplained weight loss, blood in the stool, ongoing vomiting, fever, anaemia, or symptoms that wake a person during the night should always be medically assessed. Early medical advice can help identify underlying conditions and ensure people receive the right treatment and support. Affinity Health offers members access to 24/7 telehealth consultations, providing convenient access to professional healthcare advice when it is needed most.
