Gaining weight withirritable bowel syndrome (IBS)can be difficult, especially if you are controlling your symptoms with a restrictive diet. If you have IBS and have been dealing with unintentional weight loss, try eating smaller, more frequent meals full of IBS-friendly foods like grilled chicken, eggs, and healthy oils.
This article will help you learn how to gain weight healthily with IBS.
Gaining Weight With IBS
Weight loss or weight gain are not symptoms of IBS. Rather, weight changes occur due to the food choices you make in trying to control symptoms or because symptoms keep you from being as active as you would like.
It’s important to seek medical advice if you are experiencingunexplained weight loss, as this can be a sign of underlying medical conditions, likeceliac diseaseandinflammatory bowel disease.
Trigger Foods
It’s common that those with IBS find that certain foods trigger IBS symptoms, especially foods that contain high amounts offermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs).
Foods that are known to be high in FODMAPs include:
Cutting back on insoluble fiber, alcohol, and caffeine if they’re a regular part of your diet may be a good idea to see if your IBS symptoms improve, as some people experience IBS symptoms with these foods. Spicy foods are also associated with IBS, so you may want to steer clear of those as well.
Foods that cause IBS symptoms for one person may not cause it for another. Be sure to monitor which foods cause your IBS symptoms so that you can adjust your nutrition habits accordingly.
The Worst Trigger Foods for IBS
The Low FODMAP DietA well-known diet designed for IBS is known as theFODMAP diet. It’s a diet focused on decreasing the intake of foods containing high amounts of FODMAPs and replacing them with foods low in FODMAPs.Eating a low FODMAP diet can help you control your IBS symptoms. Many of these foods are also low in fat and calories, however, so if you’re having trouble maintaining your weight on this diet, make sure to include foods like nuts and seeds, fruits, and healthy fats.Some common foods that are low in FODMAPs include:Fruits:BananaBlueberryGrapesKiwiLemonLimeMandarin orangesOlivesOrangePassion fruitPineappleRaspberryStrawberryVegetables:Bell pepperCarrotCucumberGreen beansLettucePotatoSpinachTomatoSweeteners:Artificial sweeteners not ending in “-ol” (e.g., sucralose, aspartame)GlucoseMaple syrupSugarHard cheeses:ParmesanCheddarSwissIn addition, substituting wheat products with wheat-free options and dairy products with lactose-free foods can allow you to enjoy different types of foods without the increased risk of getting IBS symptoms.Starting the Low-FODMAP Diet
The Low FODMAP Diet
A well-known diet designed for IBS is known as theFODMAP diet. It’s a diet focused on decreasing the intake of foods containing high amounts of FODMAPs and replacing them with foods low in FODMAPs.
Eating a low FODMAP diet can help you control your IBS symptoms. Many of these foods are also low in fat and calories, however, so if you’re having trouble maintaining your weight on this diet, make sure to include foods like nuts and seeds, fruits, and healthy fats.
Some common foods that are low in FODMAPs include:
Fruits:
Vegetables:
Sweeteners:
Hard cheeses:
In addition, substituting wheat products with wheat-free options and dairy products with lactose-free foods can allow you to enjoy different types of foods without the increased risk of getting IBS symptoms.
Starting the Low-FODMAP Diet
Meal Ideas
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The traditional “three squares” may not be a good fit for you. Large meals, in particular, may cause IBS symptoms.Instead, it might be better to plan your day around four small- to medium-sized meals, especially on a consistent schedule. This will allow you to take in some extra calories without putting you at risk for anIBS attack.
Adding IBS-friendly, high-protein foods like grilled or baked chicken and fish, tofu, eggs, almonds, and chickpeas to your meals can be good for building muscle and increasing weight.
Healthy oils likecoconut oilandextra virgin olive oilare nutrient-rich, high-calorie foods that are low in FODMAPs and are known to have various health benefits. These oils can supplement various foods and can be added to smoothies and coffee.In an effort to cope with or to try to prevent IBS symptoms, you may find yourself skipping meals. Sometimes this is because of the misguided thought, “If there is nothing in there, nothing can come out.” However, thelarge intestineconstantly produces stool. Thus, this strategy is no guarantee that symptoms won’t occur.
The other problem with the “skipping meals” strategy is that it can contribute to unhealthy weight loss and possibly other health problems, as you may not be putting enough nourishment and nutrients into your body.
Irritable Bowel Syndrome (IBS) Diet: Foods to Eat and What to Limit
Snack IdeasGlow Cuisine/Glow/Getty ImagesSnacking one to three times a day is a great way to add calories to your diet. Foods likenutsand seeds are convenient and portable snack options. They generally contain healthy fats and are a good source of protein, fiber, and a whole host of vitamins and minerals. Nut butters can even be spread on fruit, added to smoothies, or simply enjoyed licked off of a spoon.Here are some IBS-friendly nut and seed options:Nuts:Almonds (limit 10)Brazil nutsHazelnuts (limit 10)Macadamia nutsPeanutsPecanPine nutsWalnutsSeeds:ChiaPumpkinSesameSunflowerSome of the low FODMAP fruits and vegetables mentioned earlier are great snack options as well. Fruits like grapes and bananas and vegetables like carrots and cucumbers are especially easy to take on the go.
Snack Ideas
Glow Cuisine/Glow/Getty Images
Snacking one to three times a day is a great way to add calories to your diet. Foods likenutsand seeds are convenient and portable snack options. They generally contain healthy fats and are a good source of protein, fiber, and a whole host of vitamins and minerals. Nut butters can even be spread on fruit, added to smoothies, or simply enjoyed licked off of a spoon.
Here are some IBS-friendly nut and seed options:
Nuts:
Seeds:
Some of the low FODMAP fruits and vegetables mentioned earlier are great snack options as well. Fruits like grapes and bananas and vegetables like carrots and cucumbers are especially easy to take on the go.
Summary
Sometimes, unintentional weight loss may occur from not eating as much so that IBS symptoms don’t develop. However, certain foods are known not to trigger IBS symptoms, and adding them to your diet can help ensure healthy weight gain.
A Word from Verywell
Frequently Asked QuestionsIBS itself does not cause weight loss. Weight loss may occur due to eating less as a way to avoid IBS symptoms.Loss or gain of appetite is not a direct symptom of IBS. However, IBS symptoms like stomach pain and factors associated with IBS, such as stress, may affect your desire to eat.Not necessarily. IBS is not the same as malabsorption syndrome, though there can be similar symptoms between the two. Foods high in FODMAPs are generally absorbed poorly.However, for those with IBS, symptoms may develop from eating such foods, which may lead to eating less as a way to avoid symptoms. This can result in less caloric intake.Learn MoreMalabsorption and IBS
Frequently Asked Questions
IBS itself does not cause weight loss. Weight loss may occur due to eating less as a way to avoid IBS symptoms.
Loss or gain of appetite is not a direct symptom of IBS. However, IBS symptoms like stomach pain and factors associated with IBS, such as stress, may affect your desire to eat.
Not necessarily. IBS is not the same as malabsorption syndrome, though there can be similar symptoms between the two. Foods high in FODMAPs are generally absorbed poorly.However, for those with IBS, symptoms may develop from eating such foods, which may lead to eating less as a way to avoid symptoms. This can result in less caloric intake.Learn MoreMalabsorption and IBS
Not necessarily. IBS is not the same as malabsorption syndrome, though there can be similar symptoms between the two. Foods high in FODMAPs are generally absorbed poorly.However, for those with IBS, symptoms may develop from eating such foods, which may lead to eating less as a way to avoid symptoms. This can result in less caloric intake.
Not necessarily. IBS is not the same as malabsorption syndrome, though there can be similar symptoms between the two. Foods high in FODMAPs are generally absorbed poorly.
However, for those with IBS, symptoms may develop from eating such foods, which may lead to eating less as a way to avoid symptoms. This can result in less caloric intake.
Learn MoreMalabsorption and IBS
3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gaddey HL, Holder K.Unintentional weight loss in older adults.Am Fam Physician. 2014;89(9):718-22.Dugum M, Barco K, Garg S.Managing irritable bowel syndrome: The low-FODMAP diet.Cleve Clin J Med. 2016;83(9):655-662. doi:10.3949/ccjm.83a.14159Cozma-Petrut A, Loghin F, Miere D, et al.Diet in irritable bowel syndrome: What to recommend, not what to forbid patients!World J Gastroenterol.2017;23(21):3771–3783. doi:10.3748/wjg.v23.i21.3771
3 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gaddey HL, Holder K.Unintentional weight loss in older adults.Am Fam Physician. 2014;89(9):718-22.Dugum M, Barco K, Garg S.Managing irritable bowel syndrome: The low-FODMAP diet.Cleve Clin J Med. 2016;83(9):655-662. doi:10.3949/ccjm.83a.14159Cozma-Petrut A, Loghin F, Miere D, et al.Diet in irritable bowel syndrome: What to recommend, not what to forbid patients!World J Gastroenterol.2017;23(21):3771–3783. doi:10.3748/wjg.v23.i21.3771
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Gaddey HL, Holder K.Unintentional weight loss in older adults.Am Fam Physician. 2014;89(9):718-22.Dugum M, Barco K, Garg S.Managing irritable bowel syndrome: The low-FODMAP diet.Cleve Clin J Med. 2016;83(9):655-662. doi:10.3949/ccjm.83a.14159Cozma-Petrut A, Loghin F, Miere D, et al.Diet in irritable bowel syndrome: What to recommend, not what to forbid patients!World J Gastroenterol.2017;23(21):3771–3783. doi:10.3748/wjg.v23.i21.3771
Gaddey HL, Holder K.Unintentional weight loss in older adults.Am Fam Physician. 2014;89(9):718-22.
Dugum M, Barco K, Garg S.Managing irritable bowel syndrome: The low-FODMAP diet.Cleve Clin J Med. 2016;83(9):655-662. doi:10.3949/ccjm.83a.14159
Cozma-Petrut A, Loghin F, Miere D, et al.Diet in irritable bowel syndrome: What to recommend, not what to forbid patients!World J Gastroenterol.2017;23(21):3771–3783. doi:10.3748/wjg.v23.i21.3771
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