ROOT-CAUSE FOCUS (IBS Both Types)
First, investigate underlying contributors:
- SIBO:
- IBS-D: More often linked to hydrogen-dominant SIBO
- IBS-C: Often tied to methane-dominant SIBO or IMO (intestinal methanogen overgrowth)
- Gut Dysbiosis: Candida, pathogens (e.g., H. pylori), low diversity
- Motility dysfunction
- Food intolerances: FODMAPs, gluten, lactose, histamine
- Leaky gut / immune activation
- Stress, trauma, or vagus nerve dysfunction
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Reference:
🥦 What Are FODMAPs?
FODMAPs are a group of short-chain carbohydrates and sugar alcohols that are poorly absorbed in the small intestine. In people with sensitive guts—like those with IBS—FODMAPs can ferment rapidly, leading to bloating, gas, diarrhea, constipation, and pain.
FODMAPÂ stands for:
- Fermentable
- Oligosaccharides (e.g., fructans, galacto-oligosaccharides)
- Disaccharides (e.g., lactose)
- Monosaccharides (e.g., excess fructose)
- And
- Polyols (e.g., sorbitol, mannitol)
✅ Examples of High-FODMAP Foods (To Limit Temporarily)
Category | Examples |
Oligosaccharides | Garlic, onion, leeks, asparagus, wheat, rye |
Disaccharides | Milk, yogurt, soft cheeses (due to lactose) |
Monosaccharides | Apples, pears, watermelon, honey (excess fructose) |
🥦 STEP-BY-STEP PROTOCOL (ADAPTED PER TYPE)
PHASE 1: REMOVE TRIGGERS (2–4 weeks)
Focus | IBS-D | IBS-C |
Diet | Low FODMAP, gluten-free, dairy-free, low histamine (initially) | Low FODMAP (with careful fiber inclusion), gluten-free |
Limit | Caffeine, sugar alcohols, spicy foods, high-fat meals | Raw veggies, sugar, alcohol, and processed carbs |
Fiber strategy | Soluble fiber only (e.g., chia, psyllium husk) | Gradually increase both soluble + gentle insoluble (e.g., steamed greens) |
Hydration | Moderate; avoid excess (may trigger urgency) | High; add electrolytes to support motility |
PHASE 2: REPLACE & REPAIR DIGESTION
Intervention | IBS-D | IBS-C |
Digestive enzymes | Broad-spectrum (focus on reducing undigested fermentables) | Broad-spectrum + ox bile if fatty stool or sluggish gallbladder |
Stomach acid support | Gentler: betaine HCl may aggravate (test carefully) | May benefit from betaine HCl or bitters before meals |
Bile support | Use cautiously (if diarrhea worsens, reduce/stop) | Helpful for constipation (ox bile, taurine, bitters) |
Gut repair | L-glutamine, aloe, marshmallow root, zinc carnosine | Same + magnesium glycinate or citrate for motility |
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PHASE 3: REINOCULATE THE GUT
Support | IBS-D | IBS-C |
Probiotics | Start with Saccharomyces boulardii + spore-based | Start with spore-based + Bifidobacterium lactis |
Avoid initially | Lacto strains (may cause gas/urgency at first) | None – can tolerate more strains with slower ramp-up |
Prebiotics | Partially Hydrolyzed Guar Gum (PHGG), acacia fiber | PHGG, acacia, and inulin (if tolerated), ground flax |
Fermented foods | Introduce cautiously (histamine sensitivity common) | Better tolerated but start slowly (e.g., kefir, kraut) |
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PHASE 4: RESET THE GUT-BRAIN AXIS
IBS-D is often linked to heightened sympathetic drive (fight/flight).
IBS-C is more related to underactivation (freeze/dysmotility).
Support | IBS-D | IBS-C |
Stress support | L-theanine, magnesium glycinate, nervines (lemon balm) | Rhodiola, ashwagandha, ginseng (if fatigue dominant) |
Vagal tone | Cold exposure, gargling, breathwork | Same + abdominal massage, yoga for motility |
Sleep support | Critical (avoid melatonin if it worsens GI motility) | Optimize with magnesium, GABA, routine sleep schedule |
Nervous system tools | EMDR, somatic therapy, HRV tracking | Acupressure, castor oil packs over abdomen |
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PHASE 5: REINTRODUCTION & PERSONALIZATION
- Reintroduce FODMAPs one by one (3-day interval per group).
- Track with a journal or app (e.g., mySymptoms or Cara Care).
- Continue supporting digestion as needed.
Focus | IBS-D | IBS-C |
Reintroduce first | Low histamine fruits, peeled apples, cooked veggies | Lentils, chickpeas (small amounts), leafy greens |
Watch for triggers | Fructose, sorbitol, high-fat meals | Gluten, dairy, eggs (can worsen sluggish gut in some) |
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🧪 Optional Targeted Supplements
Symptom | IBS-D | IBS-C |
Acute flare | Enteric-coated peppermint oil, S. boulardii, marshmallow | Magnesium citrate, triphala, motility herbs (ginger, artichoke) |
Bloating | Digestive enzymes, Iberogast, bitters | Same + ox bile and warm water with lemon |
Gut lining | Glutamine, zinc carnosine, collagen | Same |
Mood/stress | L-theanine, lemon balm, passionflower | Rhodiola, holy basil, B-complex |
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Functional Nutrition Meal Plans for IBS-D and IBS-C
IBS-D Meal Plan
3-Day Functional Meal Plan for IBS-D (Diarrhea-Predominant)
Day 1:
Breakfast: Chia pudding (coconut milk, chia seeds, maple syrup), peeled kiwi or banana, peppermint tea
Lunch: Grilled chicken, steamed zucchini and carrots, white rice with garlic-infused olive oil
Snack: Bone broth, rice cakes with sunflower seed butter
Dinner: Baked salmon, mashed sweet potato, steamed spinach
Supplements: Saccharomyces boulardii, magnesium glycinate
Day 2:
Breakfast: Scrambled eggs with chives, sourdough toast, chamomile tea
Lunch: Turkey burger (lettuce-wrapped), roasted carrots, quinoa with lemon olive oil
Snack: Blueberries, coconut yogurt (unsweetened)
Dinner: Steamed cod with ginger, butternut squash purée, sautéed Swiss chard
Supplements: Digestive enzymes, L-glutamine
Day 3:
Breakfast: Smoothie (spinach, cucumber, pineapple, ginger, collagen), boiled egg
Lunch: Chicken soup with carrots, zucchini, rice noodles, ginger; rice crackers
Snack: Protein ball (oats, sunflower butter, maple syrup, chia), herbal tea
Dinner: Grilled turkey with rosemary, Japanese sweet potato, wilted greens
IBS-C Meal Plan
3-Day Functional Meal Plan for IBS-C (Constipation-Predominant)
Day 1:
Breakfast: Lemon water with flaxseed oil, overnight oats with chia, blueberries, cinnamon; green tea
Lunch: Lentil salad (arugula, pumpkin, carrots), olive oil + lemon dressing; rice crackers
Snack: Kiwi, pumpkin seeds
Dinner: Grilled chicken or tofu, baked acorn squash, sautéed spinach with garlic-infused olive oil.
Supplements: Magnesium citrate, Bifidobacterium probiotic
Day 2:
Breakfast: Warm water with apple cider vinegar, green smoothie (spinach, kiwi, banana, flaxseed, collagen)
Lunch: Brown rice bowl (turkey, carrots, avocado, greens), sauerkraut (1 tbsp)
Snack: Prunes or fig + walnuts, ginger tea
Dinner: Wild salmon, roasted beetroot and carrots, quinoa
Supplements: PHGG or acacia fiber, digestive enzymes
Day 3:
Breakfast: Buckwheat porridge with chia, almond butter, cinnamon; herbal tea
Lunch: Zucchini noodles with sautéed chicken, olive oil, basil; cooked kale
Snack: Warm pear with cinnamon, soaked chia in coconut milk
Dinner: Baked trout, sweet potato mash, steamed broccoli stems
Supplements: Magnesium citrate, ginger tea or bitters before meals.
Recipe Cards
Chia Pudding (IBS-D)
Ingredients:
– 1/4 cup chia seeds
– 1 cup coconut milk
– 1 tsp maple syrup
– 1/2 peeled kiwi or banana (optional)
Instructions:
- In a jar, mix chia seeds, coconut milk, and maple syrup.
- Stir well and refrigerate overnight.
- Top with fruit before serving.
Overnight Oats with Chia (IBS-C)
Ingredients:
– 1/2 cup gluten-free oats
– 1 tbsp chia seeds
– 1 cup almond milk
– 1/4 cup blueberries
– 1/2 tsp cinnamon
Instructions:
- Combine oats, chia seeds, and almond milk in a container.
- Mix in blueberries and cinnamon.
- Refrigerate overnight and eat chilled or slightly warmed.
Chicken Soup with Rice Noodles (IBS-D)
Ingredients:
– 1 chicken breast
– 1/2 cup carrots, diced
– 1/2 zucchini, peeled and diced
– 1/2 cup rice noodles
– 1 tsp grated ginger
– 2 cups low-histamine broth
Instructions:
- Boil chicken until cooked, then shred.
- Add veggies, ginger, and noodles.
- Simmer until veggies and noodles are tender.
- Add chicken back in and warm through.
Green Smoothie for Motility (IBS-C)
Ingredients:
– 1 cup spinach
– 1 kiwi
– 1/2 green banana
– 1 tbsp flaxseed
– 1 scoop collagen peptides
– 1 cup water
 Instructions:
- Add all ingredients to a blender.
- Blend until smooth.
- Consume in the morning to support motility.
Zucchini Noodles with Chicken (IBS-C)
Ingredients:
– 1 zucchini, spiralized
– 1 chicken breast, sliced
– 1 tbsp olive oil
– Fresh basil
– Salt to taste
Instructions:
- Sauté chicken in olive oil until cooked.
- Add zucchini noodles and cook for 23 minutes.
- Stir in basil and serve warm.