Constipation Diet IBS

By Dr. Shrey Lakhotia, BDS

Constipation diet IBS

Diet plays a most important role in the management and treatment of Irritable Bowel Syndrome (IBS).

This includes constipation predominant IBS, which is the focus of this article.

The best foods for IBS health are those that are gentle on the digestive system.

It is possible to find out which food items trigger a person’s IBS, and by avoiding them, to avoid IBS symptoms.

IBS elimination diet

Even those without IBS can eat things that cause an upset stomach.

However, people with IBS have increased sensitivity to foods. In order to identify their trigger foods, IBS sufferers can follow an elimination diet for 5-7 days.

In an IBS elimination diet, all foods which are suspected to be trigger foods are avoided for 5 to 7 days. Then, one by one, suspected foods are gradually reintroduced into the diet.

The person with IBS should keep a food diary to record the reaction to the various foods as they are reintroduced back into the diet, and note the ones that are triggers for IBS.

Common Trigger Foods for IBS

Foods rich in insoluble fiber

Some people are sensitive to insoluble fiber, which is commonly found in the following:

  • Wheat bran, including breakfast cereals with bran

  • Whole wheat breads and pastas

  • Whole grain crackers

  • Wheat germ, popcorn, bulgur

  • Millet and amaranth

  • Whole nuts and seeds

Other possible trigger foods 

  • Raw vegetables, including cabbage, Brussels sprouts, cauliflower and broccoli.

  • Gluten. Some people have difficulty digesting gluten, a protein found in wheat and wheat flour. Examples are: crackers, cereals, whole wheat and white bread and pasta.

  • Concentrated sources of fructose, such as dried fruit and fruit juices, honey, high fructose corn syrup agave.

  • Sugar alcohol sweeteners, including mannitol, malitrol and sorbitol 

  • Chocolates

  • Beans & Lentils. These may be difficult for some with IBS to digest, and may can cause gas, bloating, cramping and diarrhea.

  • Onions, garlic, and condiments like soy sauce, barbecue sauce, pickle relish and ketchup.

  • Carbonated, caffeinated, and alcoholic beverages, including caffeinated coffee, teas and soft drinks.

  • Fatty Foods and Red Meat. French fries, fried chicken, fried fish, doughnuts, red meat, steaks, hamburgers, hot dogs, cold cuts or sausages are common IBS triggers.

  • Milk and dairy products, including yogurt, cheese, cottage cheese, sour cream & ice cream. 

diments such as ketchup, pickle relish, soy sauce, chutney, and barbecue sauce

Foods that are Safer for IBS

IBS sufferers will find that foods which are gentle on the digestive system are their best choices when dealing with a diet for constipation IBS effects. 

Soluble fiber promotes regular movements of the bowel. These include:

  • Beans, lentils, and cooked broccoli and cabbage.

  • Apples, peaches, plums, nectarines, pears, mango & apricots.

These are rich in soluble fiber but are also high in sugar, a possible trigger for IBS. Therefore these foods should be taken in moderation.

  • The following when cooked: kale, Swiss chard, spinach, carrots and green beans
  • Sweet potatoes, white potatoes, green beans, ground flaxseed and bananas
  • Tangerines, clementines, grapefruit, raspberries, oranges, blackberries and strawberries
  • Eggplant, oats, green peas, barley, winter squash, turnips and parsnips

These are gut friendly foods for those with IBS.

Neutral Foods for a Constipation Diet IBS

These Foods Neither Aggravate or Relieve IBS

  • Decaffeinated tea

  • Lactose-free or reduced-lactose dairy foods, small servings of berries or citrus, rice, oats , corn products, lean meats, fish, poultry, salad vegetables and plant-based oils

  • Small servings of granulated sugar and maple syrup are usually well-tolerated

Simple guidelines for managing IBS

  1. Try to eat meals at approximately the same time each day. 

  2. Eat smaller, more frequent meals.

  3. Sit, relax, and take time to thoroughly chew your food.

A magnesium supplement may help

Constipation IBS is many times just an advanced form of constipation. 

Fecal matter has coated the lining of the colon, and watery diarrhea is an attempt by the body to remove it.

One of the best ways to clean the colon and keep it clean is to take a daily magnesium supplement

  • Magnesium draws water into the colon, which moistens stool.

  • For some, IBS symptoms may disappear within just a month of starting a magnesium supplement.

  • Magnesium also helps in maintaining peristalsis, the rhythmic wave-like contractions of the colon that moves stool along.

  • Since 80% of Americans don’t get enough magnesium in their diets, taking between 200 and 400 mg. of supplemental magnesium daily may result in numerous health benefits


As with any over-the-counter remedy, talk with your doctor before starting on a magnesium supplement.

Supplemental magnesium may interfere with certain prescription medications. Those with kidney disease should not take a magnesium supplement unless instructed to do so by their doctor.

Conclusion, constipation diet IBS

There are some foods that tend to trigger IBS, while other foods are gentle on the digestive system and therefore recommended.

An IBS elimination diet can help an IBS sufferer to find which foods trigger their IBS, no matter which type of IBS it is.

(Return from Constipation Diet IBS to Irritable Bowel Syndrome) (bowel irritable syndrome)

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