Irritable Bowel Syndrome is a gastrointestinal disorder that affects millions of people worldwide. Its symptoms are estimated to affect 10% to 15% of the U.S. population. IBS is characterized by abdominal pain, bloating, and disruptions in bowel movements, either diarrhea, constipation, or both, which can significantly affect daily life.

While IBS is not associated with long-term structural damage to the digestive tract and does not develop into other potentially serious diseases like colon cancer, IBS is considered a chronic illness that may sometimes be treated using diet, lifestyle modifications, or medication. Perhaps the best and most direct means of treating IBS is through changes in diet.

However, due to the variability of IBS, there isn't one type of diet to treat IBS. What works for one person may not work for another. Therefore, an individualized approach is imperative. Below, we dive into the best diets and strategies that can help manage IBS, while also emphasizing the importance of consulting a healthcare provider or dietitian before embarking on any significant dietary changes.

Irritable Bowel Syndrome and the Role of Diet

IBS often is associated with heightened sensitivity of the nerves of the digestive tract, which produces abnormal bowel movements and discomfort. Researchers believe that the way the gut communicates with the brain is thought to be one reason for heightened sensitivities. Many IBS patients find managing their symptoms relies on identifying foods that trigger reactions. Some types of IBS will worsen symptoms, whereas others will decrease discomfort. There are three typical types of IBS:

• IBS with Diarrhea (IBS-D)
• IBS with Constipation (IBS-C)
• IBS with Mixed Symptoms (IBS-M)

Since every two individuals have their unique set of precipitating factors, each type of food is to be identified to someone that exacerbates the symptoms. A diet customized to each form of IBS can assist in reducing the symptoms and enhancing the quality of life.

Important Dietary Interventions for IBS Management

Given the complexity of IBS, most healthcare providers recommend a two-phase approach- increase fiber intake and avoid trigger foods. Here's a breakdown of both strategies and the diets that align with them.

Increase Fiber Intake

Fiber is very influential in digestive health, and its impact in particular is significantly beneficial for an IBS. Fiber helps balance bowel movements while making stools soft and easy to pass, and this is extremely helpful for persons with constipation (IBS-C). As recommended by Dietary Guidelines for Americans, adults have a suggested level of 22 to 34 grams fiber per day.

The consumption of fiber, however, should be increased gradually. Too much fiber at once might exacerbate some of the symptoms, including gas and bloating. Increasing hydration is important because it can help fiber function and alleviate constipation.

There are two types of fiber: soluble and insoluble.

Soluble Fiber: It is water-dissolving and helps to create a gel-like effect to control the movement of bowels. For individuals suffering from IBS, it is quite safe compared to insoluble fiber.

Insoluble Fiber: Found in whole grains and vegetables, it irritates the gut of individuals who are diagnosed with IBS and they develop bloating and gas more severely.

Avoid Trigger Foods

The main aspect of managing IBS is avoiding foods that trigger the symptoms. Some of the common culprits include:

Gluten: This protein is found in wheat, rye, and barley. Gluten irritates the digestive tract in most people, and this irritation worsens in individuals with gluten sensitivity or celiac disease.

Lactose: This sugar found in dairy products causes bloating, cramps, and diarrhea in those with lactose intolerance.

FODMAPs: Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are short-chain carbohydrates that can cause IBS symptoms. They are poorly absorbed in the small intestine and ferment in the colon, producing gas and bloating.

Also Read: Irritable Bowel Syndrome: Switching To High Sugar Diet Can Reduce IBS Symptoms

Best Diets for IBS Relief

Now that we understand the general strategies for managing IBS through diet, let's explore specific diet plans according to the U.S. News & World Report that have been proven effective for many individuals with the condition.

Low FODMAP Diet

The Low FODMAP Diet, which was developed by researchers at Monash University, is one of the most well-researched and effective dietary approaches for IBS. This diet eliminates foods high in FODMAPs, such as certain fruits, vegetables, dairy products, and legumes. By restricting these foods, individuals can reduce bloating, gas, and other symptoms commonly associated with IBS.

What to Eat on a Low FODMAP Diet

• Eggs, poultry, fish, tofu, and tempeh
• Grapes, oranges, and berries
• Spinach, zucchini, carrots, and bell peppers
• Rice, oats, quinoa, and popcorn
• Lactose-free products, including milk and cheese
• Almonds, macadamia nuts, and peanuts

What to Avoid

• High-FODMAP fruits like apples, pears, and watermelon
• Dairy containing lactose
• Legumes, including lentils and chickpeas
• Wheat and rye products

Research proves that the low FODMAP diet brings about relief in 60% to 85% of IBS patients, therefore it is among the most often recommended diets for IBS.

Low-Residue Diet

A Low-Residue Diet is a short-term approach used to reduce fiber intake and avoid foods that contribute to stool bulk. This diet is typically recommended during IBS flare-ups or other gastrointestinal conditions. It focuses on easy-to-digest foods that won't irritate the digestive system.

What to Eat on a Low-Residue Diet

• White bread, pasta, and rice
• Peeled and soft-cooked fruits and vegetables like bananas, cantaloupe, and green beans
• Lean meats such as chicken and fish, eggs, and tofu
• Low-fat products like smooth yogurt and cream cheese

This diet may be helpful to provide temporary relief during flare-ups but is not recommended for a long time as it is restrictive.

Gluten-Free Diet

A Gluten-Free Diet involves the removal of foods that contain gluten, which is a protein found in wheat, barley, and rye. Although typically used to manage celiac disease, this diet may also benefit those with IBS, if gluten is their trigger.

What to Eat on a Gluten-Free Diet

• Fruits and vegetables
• Quinoa, rice, oats, and corn products
• Meat and fish as long as it is unprocessed and gluten-free
• Beans and lentils

A gluten-free diet can also help reduce symptoms of IBS and suspected gluten sensitivity, especially bloating and gas.

More Tips to Manage IBS Through Diet

In addition to the right diet, healthy eating habits can also promote digestive health and alleviate IBS symptoms. These include:

• Eating at the same time each day will keep your digestive system on track.
• Chew your food properly and don't gobble down your food so that there will be no bloating or indigestion.
• Drink fluids during the day for proper digestion and to prevent constipation.
• Caffeine is irritating to the gut and will activate IBS symptoms, so one should have it in moderation or avoid it at all costs.

How to Find the Right Diet for You?

Diet management of IBS is more of a trial-and-error process. What works for one person may not work for another, so it's best to work with a healthcare provider or dietitian who specializes in gastrointestinal health. By identifying trigger foods, increasing fiber intake, and adopting the right diet plan, many individuals can successfully manage their IBS symptoms and lead a healthier, more comfortable life.

Thinking about taking supplements to boost your well-being quest? You're not the only one. As worldwide sales of supplements are expected to exceed $230 billion by 2027, they've become the face of preventive health. But experts are now sounding the alarm about a less obvious risk—the silent effect they have on your liver.

From daily vitamin pills to herbal powders that claim to deliver everything from healthy skin to improved concentration, supplements are frequently perceived as benign. But the reality is, when taken excessively or without instruction, they may be doing more damage than good—particularly to one of your body's most critical organs: your liver.

Your liver is your body's biochemical sorting center. It sifts through everything from food to poisons to medicines—and, yes, supplements.

As per Dr. Karan Rajan, a well-known UK surgeon and educator with more than 1.7 million followers on Instagram, even natural supplements undergo liver metabolism. "That means your liver breaks them down with enzymes, which impacts how hard it has to work," he says. When your liver is overwhelmed, your liver cannot detoxify the body effectively, and there is a higher risk of inflammation, scarring, or worse—acute liver injury.

In a recent case cited by Dr. Rajan, a female patient developed organ failure following consumption of supplements aimed at hair and nail growth. "Just don't turn your liver into a science fair project gone wrong," he cautioned in a now-famous video.

What Constitutes a Supplement?

According to the U.S. Food and Drug Administration (FDA), dietary supplements comprise:

Vitamins: A, C, D, B-complex

Minerals: Magnesium, calcium

Herbal compounds: Elderberry, ginger

Botanical powders: Green powders, turmeric blends

Probiotics: Live bacteria or yeasts that aid digestive system health

Supplements have been a daily fill for many people. Be it vitamin C as an immunity boost during the flu season or B12 for that energy drive, individuals look toward pills in anticipation of a good meal. Without proper checks and balances, the practice tends to go downhill fast into becoming a health risk.

The risk isn't necessarily in the supplement itself—but in the amount you take and how it affects other substances in your body.

"More isn't always better," warns Dr. Rajan. "Excessive doses of even simple vitamins like vitamin A can cause liver damage or brain pressure."

Other risks that are known include:

Vitamin D overdose: Can increase blood levels of calcium, leading to kidney issues and changed mental status.

Unregulated herbal mixes: May create unknown chemical interactions, especially if you’re taking multiple at once.

Drug interactions: Supplements like St. John’s Wort can interfere with antidepressants or blood thinners.

With so many supplements flooding the market, choosing a safe one can feel like a gamble. Flashy packaging and bold health claims are not enough.

Dr. Rajan suggests checking for third-party certifications. Labels such as (e.g., USP, NSF, or ConsumerLab) mean that the product has been independently tested to be of good quality, purity, and accuracy of ingredient descriptions. Although no certification can absolutely ensure 100% safety, it significantly lessens your risk of taking something potentially toxic to the liver.

How to Take Supplements the Right Way?

So does it mean you must abandon supplements altogether? No. Properly planned, supplements can be useful. Here's how to do it safely and responsibly:

1. Talk to a Healthcare Professional First

Don't start adding anything to your routine without first talking to a physician or registered dietitian. They can check whether you actually need it, particularly if taking prescription meds such as statins, antidepressants, or anti-epileptics.

2. Get Your Blood Work Done

Beginning a new supplement? Have your doctor perform liver function tests (LFTs). This establishes a baseline and allows you to track how your liver reacts over time.

3. Consult Expert

This FDA and NIH-supported database contains in-depth case reports on how drugs and supplements impact the liver. Supplements graded Grade A, B, or C need to be treated with additional caution.

4. Don't Mix Multiple Supplements

Taking more than one herbal supplement or taking high doses of several vitamins at once can have synergistic toxicity. Unless prescribed by a professional, keep it simple and concentrated.

Supplements aren't bad in themselves—but taking them without knowing how they'll affect your liver might be very bad indeed, sometimes causing irreversible damage. As consumer interest increases, so should awareness and prudence.

We've all rolled our eyes at our parents' dinner table lectures, “Eat your veggies, they'll make you smarter!” But what if they were right all along? Think about it, can a bowl of leafy greens really protect your memory? Could that sugary snack or burnt barbecue actually speed up brain aging? From the power of omega-3-rich fish to the silent damage from ultra-processed foods, we're breaking down the science behind food and cognitive health.

When it comes to brain function, Harvard Health Publishing explains that following a strategic and healthy diet is key to a healthy brain. A diet filled with whole grains, fruits, vegetables, legumes and healthy fats rather than foods that are filled with saturated fats and added sugars.

Can Food Slow Down Your Brain Aging?

Leafy greens like kale spinach collards and broccoli are rich in nutrients like vitamin K that is necessary for brain health and slow down cognitive decline. Fatty fish also has omega-3 fatty acids that have been shown to lower the levels of beta-amyloid in our blood, which is a protein that clumps in our brain and cause Alzheimer's disease.

However, what are some foods you should avoid for your brain health?

Dr. Ramon Velazquez, a neuroscientist and advisor at Mind Lab Pro, has highlighted five common food categories that could be silently damaging to our brain over time. He explained that the dietary choices we make in our youth can significantly influence our cognitive function as we age.

Super-Processed Foods

Those quick and easy meals and snacks often have lots of extra stuff that isn't good for you. Dr. Velazquez warns that eating a lot of these foods might make your brain age faster. He says they can cause swelling that hurts the connections between your brain cells. He suggests eating whole foods like fruits, veggies, and plain meats instead.

Fish

Fish can be good for your brain, but some big fish that live a long time can have too much mercury in them. Mercury is a poison that can hurt your brain. Dr. Velazquez says it can get into your brain and mess with how it works, which can cause problems with thinking later on. It's better to avoid fish like shark and swordfish.

Burnt Food

That tasty char on grilled food makes bad components called AGEs. Dr. Velazquez says these AGEs can cause swelling in your brain and might even be linked to the stuff found in people with Alzheimer's. He suggests cooking food in ways that don't burn it, like steaming or boiling.

While Dr. Velazquez warns about burnt food, another expert says it's okay sometimes if you mostly eat a balanced diet with lots of good stuff. They say enjoying a little burnt food now and then is fine if the rest of your diet is healthy.

Fake Sweeteners

Dr. Velazquez says that some fake sweeteners might change the good bugs in your stomach in a way that causes swelling. This swelling could then hurt your brain and maybe even increase the chance of brain problems later. He suggests trying natural sweeteners like honey or maple syrup instead and trying to eat less sweet stuff overall.

Too Much Alcohol

While some people like to drink to relax, too much alcohol can really hurt your brain. Dr. Velazquez says that drinking a lot for a long time can actually make your brain shrink. It especially hurts the part of your brain that helps you make decisions and think clearly. So, it's best to drink only a little, if at all.

Intermittent fasting is known for its role in weight loss, however, research has shown that its benefits could go beyond the scale. Even if your goal is not weight loss, you could still benefit from intermittent fasting, as it helps improving your gut and metabolic health. However, many people find it difficult to follow, especially the 5:2 version of the diet, which involves severely limiting calories for two days a week.

New findings suggest a simpler alternative: you may not need to drastically cut calories at all. Reducing carbohydrate intake twice a week could be just as effective in improving metabolic health.

How Fasting Impacts Metabolism

Fasting changes the way our bodies use energy. After eating, the body enters the “postprandial” state, where it burns carbohydrates for energy and stores any excess. Several hours later, when in the “fasted” state, the body begins to burn fat instead. Alternating between these states helps the body become more flexible in how it uses fuel — a process known as improved metabolic flexibility.

This flexibility is closely linked to better heart and metabolic health, including a reduced risk of insulin resistance, type 2 diabetes, and cardiovascular disease.

Fasting vs. Calorie Restriction

In a previous study, researchers tested how the body reacts after a day of fasting or severe calorie restriction. The next day, participants consumed a high-fat breakfast. Those who had fasted or eaten very few calories the day before burned fat more efficiently. Their bodies had shifted from relying on carbs to using fat as a primary energy source — a change that lasted beyond the fasting period.

In another comparison, one group followed an intermittent fasting plan while another followed a calorie-restricted diet until both lost 5% of their body weight. Despite the same amount of weight loss, the fasting group showed better improvements in how their body processed food.

The Role of Carbohydrate Restriction

Researchers then looked into whether it was the calorie cut or the drop in carbohydrates that made the difference. In a recent study, 12 overweight and obese participants followed two separate diet days: one with severe calorie restriction, and another with a very low-carb intake. After each, they ate a high-fat, high-sugar meal.

The result? Both approaches led to similar improvements in fat burning. This suggests that limiting carbs may be just as effective as fasting when it comes to supporting metabolic health.

These findings may offer a more flexible approach to metabolic health. Severe calorie restriction can be difficult to sustain and may even lead to nutrient deficiencies or disordered eating. Likewise, long-term carb restriction can be hard to follow and might create an unhealthy relationship with food.

Researchers are now exploring a low-carb version of the 5:2 diet, where carbohydrate intake is reduced just two days a week. If successful, this method could provide the health benefits of intermittent fasting without the need for extreme calorie cuts.