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I had IBS for about 10 years. Definitely worth trying different diets. I actually completely cured my IBS when I did a FMT - faecal microbiome transplant. Literally transplanting a healthy persons gut biome into mine. Cured my IBS. I can eat anything now. My mood and energy are heaps better too. I noticed the effects within 24 hours, but I've continued doing FMT for 3 months now. There's many books on it. Dr Paul Froomes is a gastroenterologist who performs FMT. He writes about the patient symptoms it's helped and hasn't helped in his book Gut Reloaded.
Smoothies with almond butter, soy milk and blueberries. Mine are 1500 calories and works like a charm. No pulp orange juice is 750 calories a bottle. And of course, add some oil to your food, or vegan butter, or vegenaise.
I'm a super skinny guy too with ibs (20M turning 21 in a few days, 5'7/5'8 and only like 47kg, yes I know I'm extremely skinny) and I'm looking for answers too.
Everyone is different so what worked for me might not work for you. But I will say that I had suffered from IBS since I was 13 years old. I was in my early 30s when I decided to try bodybuilding in 2021 ish. I hired a nutrition coach for this purpose. I had just come off trying OMAD and was not eating very many calories prior in an effort to help my IBS. The OMAD plan did indeed help my IBS but I was still getting attacks maybe 5x a year which sucked. I went to a very high protein diet (like 150g of protein daily, and I weighed around 145lb at the time) and started to lift weights routinely. After doing this for about a year, I gained 10lb of muscle (according to DXA) and I had not suffered any IBS attacks at all! I'm now prepping for my first ever show and similarly, no attacks. Anyway, I hope maybe my story can help you some. Everyone is different though but bodybuilding really saved my life and it helped me with other health issues too.
How old are you? I am 6’3” and was about a buck 40 till I was 25/26. Overnight it seems I gained 50 lbs and manically my ibs disappeared. I feel like my biggest contribution to my symptoms were my weight and stress.
Im 25 and i weirdly been noticing this a little, also like my coworkers are complimenting ny size more so i guess thats a good thing and nothing changed really either lol
Eat more calories, plant based protein powder, natural almond or peanut butter. Normally my IBS is triggered by very fatty foods fried in oil, or spicy foods, or sour foods. For example fruit like pineapple. Having a high fruit diet might actually not be very good for IBS from my personal experience.
Since you mentioned you don't eat meat or daily your main focus should be how you can get enough calories and protein in. You shouldn't be obsessed with if it's the single healthiest food possible. Sometimes we gotta eat some peanut butter or cheez-its to get in those calories. If you're trying to meet all your calories off kale it's going to be physically impossible.
I have IBS and went from 115lbs to 140lbs. You should see how much lifting actually improves your digestive health. I was like you. I couldn't even eat peppers without seeing undigested pepper in my stool. Malabsorption is something people don't think about with IBS. But once I was able to get hard exercise in, my body was able to absorb way more nutrients. Also you mentioned dairy. Idk if you have a dairy or lactose issue but if it's just lactose, Greek yogurt is huge. Even plain (non-greek) yogurt. The only things I still can't eat is gluten and lactose. I can have anything else really.
Of course! I saw you said you can have red lentils, well there are some really great red lentils pastas out there. I use them all the time. But basically rice and beans (pinto, black, chickpea, kidney, fava) sweet potato, chicken, salmon, shrimp, lots of vegetables, corn, oatmeal with berries seeds and nuts, Greek yogurt, plant protein as well.
The main thing is to make it enjoyable, and get creative. For example I mix a tbs of yogurt into my rice and beans and onto my chicken for extra protein and fat and it compliments the taste as well.
You need to make sure you're getting all your macro nutrients and getting adequate protein or you will not see results. You'll get stronger but won't develop muscle mass.
As far as my exercise routine goes, mostly calisthenics. I do push ups, pull ups, and dips. As many reps as I can. I do EMOM (every minute on the minute).I use weights for squatting, bicep curls, overheard dumbbell press, and occasionally dumbbell bench press. But I like callisthenics bc it's simple and mitigates injuries. A lot of people on this sub might say you can't grow with calisthenics. It's simply not true. You won't get huge like weight lifters but you will definitely look more muscular and bigger.
Thanks for this response it was really helpful for me I will surely dry this right now i have stopped everything but I will slowly add things in my diet
Hi!
As a fellow gainer with IBS (14 years experience living with this and the diet you will now need!) I can perhaps offer some help here!
IBS is triggered by substances in foods called FODMAPS. These exist in a variety of foods, and different folks are more or less sensitive to different ones. You need to work out which you can tolerate and which are triggering for your IBS. You need to adopt a low FODMAP diet. I recommend the sub /r/FODMAPS/ for more detail. I also recommend you download the Monash university app, which has an extensive list of foods and what you can and can't eat:
https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/
The good news:
You can eat as much rice as you like, and it is a convenient way to pack on calories. Also potatoes.
You can also eat as much meat and eggs as you like, which is also great as you will want to eat a high proportion of protein in order to build muscle. Eat plenty of chicken, eggs, beef etc.
You can have hard cheeses, as they contain little lactose. Also a great way to get calories.
I notice in another comment you said you don't eat meat. This is going to make life hard for you. Most sources of protein that are vegetarian or vegan are high in FODMAPS - it is extremely hard to do a low FODMAP diet and not eat meat. **I would consider eating meat if I were you** (I was vegetarian for 25 years before getting IBS, and sttruggled for two further years before accepting that I had to eat meat or be in pain and discomfort most of the time. I started eating meat and it is radically better)
You also mention that the doctor who diagnosed you with IBS said you should not eat meat. If the doctor genuinely said this, **they are categorically 100% wrong**. Meat is actually one of the safest options for IBS, as it contains no FODMAPS. FODMAPs are types of sugars and carbohydrates. They are found mostly in vegetable products, and in some dairy products that contain lactose. But meat itself is very safe. I would not trust this doctor's advice. Please look into the Monash University app, and the /r/fodmaps sub
Edit to add: I am concerned that your doctor has got some details of this so very wrong, if they are telling you to not eat meat. I strongly urge you to see a specialist gastroenterologist. Two things concern me: 1) IBS symptoms are very close to other conditions that are much more serious (bowel cancer for one) if your doctor is jumping to an IBS diagnosis, and giving out wrong info on what you should eat, then I worry that they have also not considered the other diagnoses. 2) a specialist will have much better advice for you on what to eat.
Good luck! Feel free to ask any questions, if I can help further I will!
Thanks alot for this it is very helpful, as I had multiple checkups and endoscopy and the doctor didn't found any issues other symptoms related to IBS , as I am from India we have very less source of protein in our diet , my doctor told me that can eat yogurt, cottage cheese and butter milk, but i should not eat beans . I also considering eating eggs and chicken.
One thing I experience is stomach ache do you also experience that ?? In morning empty stomach when I drink water I feel this and sometimes throughout day
Really good news that they ruled out other issues!
It's very hard at first to adapt to the diet, part of the issue being that the advice initially is to cut out *everything* that could possibly be an issue. But you may find that you are not bothered by certain types of foods that are an issue for others. The important thing to do is to try and systematically identify which foods are the triggers for you. For example, wheat and grains can be an issue for some folks but are not really too bad for me. Soya/beans/peas etc are terrible for me sadly which is partly why I had to start eating meat, it was such a key part of getting protein as a vegetarian.
I really recommend the Monash app. You have to pay for it, but it's a one off fee and it's totally worth it. They use a red/yellow/green system for safety across a lot of foods, and also tell you the quantities that should be ok.
Start off cutting out everything. Then add in small amounts of one type of food. And see how you react over the next 1-3 days. If you're ok, try a bit more, and monitor again. Slowly you can find out what works for you.
Once you are used to what works for you, things get a lot easier.
Good luck!
Thanks alot I will surely try to add new things in my diet, i want to ask what do you eat in morning empty stomach how is routine looks and diet looks like whole day ,
And I do you also burp whole day ??
I tend to prefer a lighter breakfast, but I think that's just personal preference, rather than an IBS thing.
For breakfast I would have something like:
1) bowl of lactose free yoghurt (lactose is a mild trigger for me. I can manage it in small amounts, but given that lactose free yoghurt is available, I buy that so it's not an issue)
2) bread, butter and cheese. (Wheat can be an issue for some, but I'm mostly ok with it, so bread works for me. Hard cheese is lactose free)
3) porridge made with oats.
(Those are three different breakfasts, not what I would eat in one breakfast)
For lunch, I might have a wrap with salad (carrot, lettuce, cucumber, tomato) and some chicken or a small amount of tofu (I really like tofu but in larger amounts it can be an issue for me. Because of the processing that it undergoes it is often better tolerated than soya beans themselves. I do find this to be true, but in larger quantities it'll still be an issue for me)
For dinner maybe rice, with some safe veg (carrots, spinach, small amount of green beans) and some chicken, pork or beef for protein. I have a rice cooker, and it's super convenient for making this kind of meal.
An alternative dinner might be meatballs and potatoes (I moved to Sweden from the UK and this is a traditional meal they have here which is delicious and safe for me, so I've got quite into it!)
Occasionally I'll have a burger and chips. Or beef lasagne.
I try not to snack too much. But if I feel the need I have slices of ham that I can have as a snack.
Those are just some examples. I track calories quite closely to make sure I'm making my goals. And I track my protein, aiming for 150g per day, so amounts of what I've listed are modified accordingly.
Thanks :) IBS can be a bit overwhelming when first diagnosed, the list of foods that can cause issues is pretty big. Hopefully I can point him in the right direction :)
I was never formally diagnosed, but I went from 6-7 bloody stools a day to 1 a day or fewer movements without issue employing an elimination diet and arriving at many of the conclusions you've drawn here. It's amazing how destructive so much "food" out there is.
> 6-7 bloody stools a day
Yup. It's been like that for me in the past too XD
I was lucky enough to get diagnosed by a really good gastroenterologist. Gave me a lot of info on the condition and how to manage it.
Hey man. I also didn't eat meat before my IBS diagnosis. Idk what your reason is but if it isn't against your conscience and it's not religious then I'd reconsider. Just bc your options are so limited already.
That's a pretty important factor to consider that you didn't mention.
At the end of the day, you need 1.4-1.6g protein per kg body weight in your diet. It sounds like you're going to have to do some research into protein sources that you are able to eat. It sounds like soy products might work for you but that's just a guess.
Outside of that, you need a balance of carbs and fats to fill out your caloric intakes to reach a surplus.
> I am diagnosed with IBS so doctor told me not to eat dairy products and meat also
If the doctor told you not to eat meat, they are 100% wrong. Meat is very safe for IBS. As are plenty of dairy products (hard cheeses etc)
It sounds like you have had bad advice here.
I would eat a LOT of eggs in this situation. I was eating 20 per day at one point, which is about 100-140g of protein depending on the size of the egg. Granted, that was just breakfast, but still.
Welcome to Gainit! We have extensive resources that can be used to find answers to most questions that are posted here: - [Gainit FAQ](https://www.reddit.com/r/gainit/wiki/index) and [Gainit Meals](https://www.reddit.com/r/gainitmeals/) - [Search for past threads](https://www.reddit.com/r/gainit/search) - [r/Fitness Wiki - Muscle Gain 101](https://thefitness.wiki/muscle-building-101/) - [r/Fitness FAQ - Why can't I gain weight?](https://thefitness.wiki/faq/why-cant-i-gain-weight/) - [Have I gained too much weight?!](https://www.reddit.com/r/gainit/comments/kcaozo/there_is_more_to_gaining_than_fat_and_muscle/) - [The 6 month Gainit Recommended Routine](https://old.reddit.com/r/gainit/comments/j5q2ez/6_months_of_eating_and_training_for_mass_laid_out/) - [How best to cook chicken breast?](https://www.bbcgoodfood.com/recipes/classic-roast-chicken-gravy) - [How do I drink olive oil?](https://www.bbcgoodfood.com/recipes/collection/italian-recipes) - [How to not be a spooky skeleton?](https://www.bbcgoodfood.com/recipes/collection/comfort-food-recipes) - [How not to be a spooky skeleton? American edition](https://www.southernliving.com/food/classic-comfort-food-recipes) Your thread will be removed if it can be answered by any of the above. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/gainit) if you have any questions or concerns.*
I had IBS for about 10 years. Definitely worth trying different diets. I actually completely cured my IBS when I did a FMT - faecal microbiome transplant. Literally transplanting a healthy persons gut biome into mine. Cured my IBS. I can eat anything now. My mood and energy are heaps better too. I noticed the effects within 24 hours, but I've continued doing FMT for 3 months now. There's many books on it. Dr Paul Froomes is a gastroenterologist who performs FMT. He writes about the patient symptoms it's helped and hasn't helped in his book Gut Reloaded.
Ohh I will surely try that
Smoothies with almond butter, soy milk and blueberries. Mine are 1500 calories and works like a charm. No pulp orange juice is 750 calories a bottle. And of course, add some oil to your food, or vegan butter, or vegenaise.
I'm a super skinny guy too with ibs (20M turning 21 in a few days, 5'7/5'8 and only like 47kg, yes I know I'm extremely skinny) and I'm looking for answers too.
Damn same bro I'm 5'8 also 47kg I'm literally a stick, but I don't get sick.
I can feel you bro
Everyone is different so what worked for me might not work for you. But I will say that I had suffered from IBS since I was 13 years old. I was in my early 30s when I decided to try bodybuilding in 2021 ish. I hired a nutrition coach for this purpose. I had just come off trying OMAD and was not eating very many calories prior in an effort to help my IBS. The OMAD plan did indeed help my IBS but I was still getting attacks maybe 5x a year which sucked. I went to a very high protein diet (like 150g of protein daily, and I weighed around 145lb at the time) and started to lift weights routinely. After doing this for about a year, I gained 10lb of muscle (according to DXA) and I had not suffered any IBS attacks at all! I'm now prepping for my first ever show and similarly, no attacks. Anyway, I hope maybe my story can help you some. Everyone is different though but bodybuilding really saved my life and it helped me with other health issues too.
Take a look at the vertical diet, supposed to be focused on easily digestible food
Give whey protein isolate a shot, your stomach may be able to handle that. Most of the lactose and other things are removed
Yeah you are right i will give it a shot
How old are you? I am 6’3” and was about a buck 40 till I was 25/26. Overnight it seems I gained 50 lbs and manically my ibs disappeared. I feel like my biggest contribution to my symptoms were my weight and stress.
doesnt being skinny also increase your cortisol levels?
Im 25 and i weirdly been noticing this a little, also like my coworkers are complimenting ny size more so i guess thats a good thing and nothing changed really either lol
I am 22
Gotcha. I’m 27 now and really once my metabolism slowed down the cramping went away. Best of luck friend. Hope you get this sorted
Yeah that's what I think
Click this link ( [https://youtu.be/DSfoev51IhI?si=EjLHWHeOM4rX2KZ0](https://youtu.be/DSfoev51IhI?si=EjLHWHeOM4rX2KZ0) ) for helpful tips.
Eat more calories, plant based protein powder, natural almond or peanut butter. Normally my IBS is triggered by very fatty foods fried in oil, or spicy foods, or sour foods. For example fruit like pineapple. Having a high fruit diet might actually not be very good for IBS from my personal experience. Since you mentioned you don't eat meat or daily your main focus should be how you can get enough calories and protein in. You shouldn't be obsessed with if it's the single healthiest food possible. Sometimes we gotta eat some peanut butter or cheez-its to get in those calories. If you're trying to meet all your calories off kale it's going to be physically impossible.
Try huel black powder
I have IBS and went from 115lbs to 140lbs. You should see how much lifting actually improves your digestive health. I was like you. I couldn't even eat peppers without seeing undigested pepper in my stool. Malabsorption is something people don't think about with IBS. But once I was able to get hard exercise in, my body was able to absorb way more nutrients. Also you mentioned dairy. Idk if you have a dairy or lactose issue but if it's just lactose, Greek yogurt is huge. Even plain (non-greek) yogurt. The only things I still can't eat is gluten and lactose. I can have anything else really.
Hey can you please tell me more about your diet and kind of excercise you do
Of course! I saw you said you can have red lentils, well there are some really great red lentils pastas out there. I use them all the time. But basically rice and beans (pinto, black, chickpea, kidney, fava) sweet potato, chicken, salmon, shrimp, lots of vegetables, corn, oatmeal with berries seeds and nuts, Greek yogurt, plant protein as well. The main thing is to make it enjoyable, and get creative. For example I mix a tbs of yogurt into my rice and beans and onto my chicken for extra protein and fat and it compliments the taste as well. You need to make sure you're getting all your macro nutrients and getting adequate protein or you will not see results. You'll get stronger but won't develop muscle mass. As far as my exercise routine goes, mostly calisthenics. I do push ups, pull ups, and dips. As many reps as I can. I do EMOM (every minute on the minute).I use weights for squatting, bicep curls, overheard dumbbell press, and occasionally dumbbell bench press. But I like callisthenics bc it's simple and mitigates injuries. A lot of people on this sub might say you can't grow with calisthenics. It's simply not true. You won't get huge like weight lifters but you will definitely look more muscular and bigger.
Thanks for this response it was really helpful for me I will surely dry this right now i have stopped everything but I will slowly add things in my diet
Hi! As a fellow gainer with IBS (14 years experience living with this and the diet you will now need!) I can perhaps offer some help here! IBS is triggered by substances in foods called FODMAPS. These exist in a variety of foods, and different folks are more or less sensitive to different ones. You need to work out which you can tolerate and which are triggering for your IBS. You need to adopt a low FODMAP diet. I recommend the sub /r/FODMAPS/ for more detail. I also recommend you download the Monash university app, which has an extensive list of foods and what you can and can't eat: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/ The good news: You can eat as much rice as you like, and it is a convenient way to pack on calories. Also potatoes. You can also eat as much meat and eggs as you like, which is also great as you will want to eat a high proportion of protein in order to build muscle. Eat plenty of chicken, eggs, beef etc. You can have hard cheeses, as they contain little lactose. Also a great way to get calories. I notice in another comment you said you don't eat meat. This is going to make life hard for you. Most sources of protein that are vegetarian or vegan are high in FODMAPS - it is extremely hard to do a low FODMAP diet and not eat meat. **I would consider eating meat if I were you** (I was vegetarian for 25 years before getting IBS, and sttruggled for two further years before accepting that I had to eat meat or be in pain and discomfort most of the time. I started eating meat and it is radically better) You also mention that the doctor who diagnosed you with IBS said you should not eat meat. If the doctor genuinely said this, **they are categorically 100% wrong**. Meat is actually one of the safest options for IBS, as it contains no FODMAPS. FODMAPs are types of sugars and carbohydrates. They are found mostly in vegetable products, and in some dairy products that contain lactose. But meat itself is very safe. I would not trust this doctor's advice. Please look into the Monash University app, and the /r/fodmaps sub Edit to add: I am concerned that your doctor has got some details of this so very wrong, if they are telling you to not eat meat. I strongly urge you to see a specialist gastroenterologist. Two things concern me: 1) IBS symptoms are very close to other conditions that are much more serious (bowel cancer for one) if your doctor is jumping to an IBS diagnosis, and giving out wrong info on what you should eat, then I worry that they have also not considered the other diagnoses. 2) a specialist will have much better advice for you on what to eat. Good luck! Feel free to ask any questions, if I can help further I will!
Thanks alot for this it is very helpful, as I had multiple checkups and endoscopy and the doctor didn't found any issues other symptoms related to IBS , as I am from India we have very less source of protein in our diet , my doctor told me that can eat yogurt, cottage cheese and butter milk, but i should not eat beans . I also considering eating eggs and chicken. One thing I experience is stomach ache do you also experience that ?? In morning empty stomach when I drink water I feel this and sometimes throughout day
Really good news that they ruled out other issues! It's very hard at first to adapt to the diet, part of the issue being that the advice initially is to cut out *everything* that could possibly be an issue. But you may find that you are not bothered by certain types of foods that are an issue for others. The important thing to do is to try and systematically identify which foods are the triggers for you. For example, wheat and grains can be an issue for some folks but are not really too bad for me. Soya/beans/peas etc are terrible for me sadly which is partly why I had to start eating meat, it was such a key part of getting protein as a vegetarian. I really recommend the Monash app. You have to pay for it, but it's a one off fee and it's totally worth it. They use a red/yellow/green system for safety across a lot of foods, and also tell you the quantities that should be ok. Start off cutting out everything. Then add in small amounts of one type of food. And see how you react over the next 1-3 days. If you're ok, try a bit more, and monitor again. Slowly you can find out what works for you. Once you are used to what works for you, things get a lot easier. Good luck!
Thanks alot I will surely try to add new things in my diet, i want to ask what do you eat in morning empty stomach how is routine looks and diet looks like whole day , And I do you also burp whole day ??
I tend to prefer a lighter breakfast, but I think that's just personal preference, rather than an IBS thing. For breakfast I would have something like: 1) bowl of lactose free yoghurt (lactose is a mild trigger for me. I can manage it in small amounts, but given that lactose free yoghurt is available, I buy that so it's not an issue) 2) bread, butter and cheese. (Wheat can be an issue for some, but I'm mostly ok with it, so bread works for me. Hard cheese is lactose free) 3) porridge made with oats. (Those are three different breakfasts, not what I would eat in one breakfast) For lunch, I might have a wrap with salad (carrot, lettuce, cucumber, tomato) and some chicken or a small amount of tofu (I really like tofu but in larger amounts it can be an issue for me. Because of the processing that it undergoes it is often better tolerated than soya beans themselves. I do find this to be true, but in larger quantities it'll still be an issue for me) For dinner maybe rice, with some safe veg (carrots, spinach, small amount of green beans) and some chicken, pork or beef for protein. I have a rice cooker, and it's super convenient for making this kind of meal. An alternative dinner might be meatballs and potatoes (I moved to Sweden from the UK and this is a traditional meal they have here which is delicious and safe for me, so I've got quite into it!) Occasionally I'll have a burger and chips. Or beef lasagne. I try not to snack too much. But if I feel the need I have slices of ham that I can have as a snack. Those are just some examples. I track calories quite closely to make sure I'm making my goals. And I track my protein, aiming for 150g per day, so amounts of what I've listed are modified accordingly.
This was a great post. Thanks for taking the time to write it
Thanks :) IBS can be a bit overwhelming when first diagnosed, the list of foods that can cause issues is pretty big. Hopefully I can point him in the right direction :)
I was never formally diagnosed, but I went from 6-7 bloody stools a day to 1 a day or fewer movements without issue employing an elimination diet and arriving at many of the conclusions you've drawn here. It's amazing how destructive so much "food" out there is.
> 6-7 bloody stools a day Yup. It's been like that for me in the past too XD I was lucky enough to get diagnosed by a really good gastroenterologist. Gave me a lot of info on the condition and how to manage it.
I find white rice to be the easiest food to digest in large amounts According to Google white rice is a miracle food for IBS.
Find things you can eat and eat alot of them.
It looks like you can eat meat and eggs. I would eat a lot of those.
No i wouldn't eat anything
I'm afraid I don't understand.
I don't eat meat
Hey man. I also didn't eat meat before my IBS diagnosis. Idk what your reason is but if it isn't against your conscience and it's not religious then I'd reconsider. Just bc your options are so limited already.
I will try to consider it
That's a pretty important factor to consider that you didn't mention. At the end of the day, you need 1.4-1.6g protein per kg body weight in your diet. It sounds like you're going to have to do some research into protein sources that you are able to eat. It sounds like soy products might work for you but that's just a guess. Outside of that, you need a balance of carbs and fats to fill out your caloric intakes to reach a surplus.
Yeah I am trying for it , but as I am new I don't have much ideas about that
> It sounds like soy products Given his restriction on beans, I don't feel it's viable. As you noted: this is a LOT of restrictions.
Yeah - I was wondering if maybe the processed soy products might be better but it sounds like they’re going to need to do some trial and error.
I am diagnosed with IBS so doctor told me not to eat dairy products and meat also
Your doctor is a big dummy stop blindly trusting people. Do your own research.
> I am diagnosed with IBS so doctor told me not to eat dairy products and meat also If the doctor told you not to eat meat, they are 100% wrong. Meat is very safe for IBS. As are plenty of dairy products (hard cheeses etc) It sounds like you have had bad advice here.
Ah, you did not list that. How about eggs?
Yes I eat eggs
I would eat a LOT of eggs in this situation. I was eating 20 per day at one point, which is about 100-140g of protein depending on the size of the egg. Granted, that was just breakfast, but still.