Key to symptom relief

Jul 30, 2025

Irritable bowel syndrome (IBS) is one of the most common functional gastrointestinal disorders and affects millions of people worldwide. Characteristic symptoms such as bloating, abdominal cramps, diarrhea, or constipation can significantly impair quality of life. While the causes are complex and vary from person to person, diet plays a key role in alleviating symptoms.

The Low-FODMAP Diet: Gold Standard for IBS

A low-FODMAP diet is considered the most effective treatment for irritable bowel syndrome. Studies show that up to 75 percent of sufferers experience significant symptom relief. FODMAPs – the abbreviation for "fermentable oligo-, di-, monosaccharides, and polyols" – are short-chain carbohydrates that are difficult to digest in the intestines, bind water, and increase flatulence through bacterial fermentation.

Typical FODMAP-rich foods are:

• Oligosaccharides: wheat, rye, onions, garlic, legumes.
• Disaccharides: Lactose in dairy products.
• Monosaccharides: fructose in apples, honey, agave syrup.
• Polyols: sorbitol and mannitol in stone fruits, mushrooms, sugar-free chewing gum.

The FODMAP diet is divided into three phases:

1. Elimination phase (2–6 weeks): Strict avoidance of all FODMAP-rich foods.
2. Reintroduction phase: Systematic testing of individual FODMAP groups to identify individual triggers.
3. Personalized long-term management: Only problematic FODMAPs are permanently avoided.

Important: The diet should be supervised by an experienced nutritionist or dietician to avoid malnutrition. You can find them, for example, on the website of the Austrian Association of Dietitians (VDÖ) – www.diaetologen.at. Furthermore, the gastroenterology outpatient clinics of Vienna General Hospital and the Medical University of Graz work with dieticians who have FODMAP expertise. In Germany, you can find dietitians on the website www.vdd.de.

In addition to the FODMAP diet, the following approaches can help:

Avoid trigger foods

Observe how you react to consuming different foods: A food diary helps you identify your personal triggers. Ultimately, it's about finding a balance—between enjoyment and tolerance, strictness and joie de vivre.

Here are the most common foods that trigger negative reactions in many IBS sufferers:

• Flatulent vegetables: cabbage, broccoli, leeks.
• Hot spices: chili, pepper – irritate the intestinal mucosa.
• Carbonated drinks and sugar alcohols: sparkling water, chewing gum with sorbitol.
• Caffeine and alcohol: Promote diarrhea and cramps.
• Gas bombs: for example, a combination of pulses, cabbage vegetables and carbonated drinks
• Fiber: Making the right choice

For a long time they were considered unnecessary dietary ballast, but their beneficial effects on our digestive system have been proven in numerous meta-analyses: fiber. It promotes intestinal function, strengthens the microbiome, regulates blood sugar and reduces cholesterol absorption. Therefore it is undisputed: A diet rich in fiber promotes general health and reduces the risk of digestive problems, metabolic diseases and even cancer (1). But the right choice is crucial: Only soluble fiber has a positive effect on the symptoms of IBS, e.g. prickly pear cactus, acacia fiber, psyllium husks, oats and chia seeds. They swell in the intestine, relieve constipation and regulate bowel movements. It is better to avoid them if you have diarrhea. IBS patients should be careful with the dosage of insoluble fiber such as whole grain products and bran. They can worsen the symptoms of irritable bowel syndrome. People who are unable to get enough soluble fiber through food can use dietary supplements such as. For example, try prickly pear shakes. These contain important fiber, often supplemented with plant extracts (such as nettle or artichoke). Thanks to their ease of consumption, they're easy to integrate into your daily routine.

Beneficial bacteria: support for the microbiome

Patients with irritable bowel syndrome can also benefit from taking certain strains of bacteria (lactic acid-producing lactobacilli). The bacteria of the Bifidobacterium infantis strain reduce bloating and pain, while the Lactobacilli plantarum strain helps with constipation. Caution: Not all probiotics work the same way – experimenting under supervision is advisable.

Individual, flexible, patient

There's no "one-size-fits-all" diet for irritable bowel syndrome. You're your own detective and have to figure out how you react to things. And—most importantly—give your gut time. Changes take weeks, sometimes months. With patience and the right strategy, you can regain control of your symptoms—and enjoy your life more carefree again.

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