The short version
- NICE advises people with IBS to have regular meals, take time to eat, and avoid missing meals or leaving long gaps.
- The NHS says the same: do not delay or skip meals, and do not eat too quickly.
- There is no single diet that works for everyone with IBS, so cutting many foods at once is not the starting point.
Do not skip lunch
Long gaps between meals are specifically on the NICE list of things to avoid. If your workday pushes lunch back, try giving it a fixed slot, and note the meal time next to any symptoms.
Slow one meal down
Both NICE and the NHS mention pace. You do not have to change every meal at once. Our suggestion is to start with one meal a day, eat it away from your desk if you can, and write down how you felt afterwards.
Why not cut everything?
The NHS says there is no single diet or medicine that works for everyone with IBS, and advises seeing a GP if you need to avoid lots of different foods. A GP may refer you to a dietitian or specialist.
A diary helps here too: it gives that conversation something to work from.
Making a day out easier
The NHS advice about not skipping meals and drinking enough applies away from home as well. This small pouch is our own suggestion and not a medical list, so adjust it to what you actually use:
- Water
- A snack that agrees with you
- Wipes
- Spare underwear
- Any medicine a pharmacist has advised
If you worry about symptoms away from home in the UK, the NHS notes that you can buy a key from the Disability Rights UK shop to access public toilets.
IBS Tracker: Gut & Food Diary
Our app records meal notes and symptoms in one place, so you can see meal timing next to how you felt.
We make this app, so we are not a neutral source. Free download with in-app purchases. Requires iOS 15.1 or later. The comparison shows two other approaches, so you can choose for yourself.
When to talk to a doctor
The NHS says to see a GP if you think you might have IBS and have had symptoms for over 4 weeks, if diet changes and pharmacy medicines are not helping, or if you need to avoid lots of different foods to control symptoms.
Ask for an urgent appointment if:
- you have lost a lot of weight for no reason
- you are bleeding from your bottom or have bloody diarrhea
- you find a hard lump or swelling in your tummy
- you have shortness of breath, noticeable heartbeats and skin that is paler than usual
This article is general information, not medical advice or a diagnosis.