Ever feel bloated after meals? Or experience stomach cramps and unpredictable bowel movements? You might be one of the many people dealing with Irritable Bowel Syndrome (IBS)—a digestive condition that’s become more common in today’s fast-paced world.
Our modern habits like eating on the go, skipping fibre-rich meals, high stress levels, too much caffeine, and irregular eating hours can all mess with our gut health and that’s where IBS sneaks in. While many people turn to medications, diet changes remain the most efficient way to manage symptoms.
Now, a new study from the University of Michigan suggests that a popular and well-balanced eating plan—the Mediterranean diet—might be just as helpful in reducing IBS symptoms as the commonly prescribed but restrictive low FODMAP diet.
What did the study find?
The pilot study, published in the journal Neurogastroenterology & Motility, followed 20 IBS patients—half were put on a low FODMAP diet, and the other half on a Mediterranean diet. Meals were provided to both groups.
After just four weeks, 73 per cent of the Mediterranean diet group reported relief from stomach pain, compared to 82 per cent in the low FODMAP group.
While the low FODMAP diet still showed slightly better results, researchers say the Mediterranean diet might be easier for many people to stick to in the long run—and could be a healthier, more enjoyable alternative.
Why is this important?
“Restrictive diets like low FODMAP can be tough for patients,” explained Dr. Prashant Singh, lead researcher and gastroenterologist. “They’re time-consuming, expensive, and can even lead to nutrient deficiencies or disordered eating. That’s why we were curious to see if the Mediterranean diet could work as a friendlier option.”
What’s so special about the Mediterranean diet?
Unlike strict diets that cut out entire food groups, the Mediterranean diet encourages:
- Fresh fruits and vegetables
- Whole grains
- Olive oil
- Legumes, nuts, and seeds
- Fish and poultry a few times a week
- Limited red meat and sugary foods
It’s known for being heart-healthy and rich in fibre, good fats, and antioxidants—making it a strong candidate for digestive health too.
What is the low FODMAP diet?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols—types of carbohydrates that are tough to digest for people with IBS. While it often helps with symptoms, it requires avoiding a long list of foods, including many fruits, vegetables, dairy, legumes, and grains.
“This study adds to a growing body of evidence that the Mediterranean diet could be a valid dietary therapy for IBS,” said Dr. William Chey, senior researcher.
If you’re struggling with IBS and feel overwhelmed by restrictive diets, the Mediterranean way of eating might be worth trying but with your doctor’s guidance.
