The Mediterranean diet and IBS

Using the principles of a Mediterranean diet to promote a healthier gut microbiome to help manage IBS

Why a Mediterranean Diet?

It’s important to acknowledge that there is no one “perfect” Mediterranean diet and that the Mediterranean diet is not the only way of eating to benefit our gut health. But the Mediterranean diet has been studied extensively and so has good evidence, and for those of us living in Australia eating a largely western style diet, it’s easy to start incorporating a number of the principles. However, any traditional diet will likely contain the variety of foods required to keep our gut microbiome healthy.

A recent trial of the Mediterranean diet in people with IBS and anxiety and/or depression showed improvement in IBS symptoms (and mood) without restricting any foods such as FODMAPs.

Clinical trial: A Mediterranean diet is feasible and improves gastrointestinal and psychological symptoms in irritable bowel syndrome
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There are few other factors to consider before starting to explore the Mediterranean diet as a way to improve IBS symptoms and we find most people start to see improvements even before implementing diet changes.

These include:

Regularity and consistency of eating pattern
Really understanding what comfortably full means to you – it’s not unusual to confuse a level of fullness with feeling bloated
Your general relationship with food – any form of anxiety or distress around food, often in relation to body size and shape or due to concern over having a food reaction, click link for free relationship with food quiz
Your mood or stress levels at the time of eating

We will help you ensure all of these points are addressed before considering any possibility of food intolerance (or dietary elimination) and before looking at the Mediterranean diet as an alternative to long-term management of your IBS.

Symptoms of IBS can include (but not limited to):