Calorie Tracking with IBS

The IBS Challenge

IBS adds complexity to calorie tracking:

• Trigger foods vary — Your triggers are unique
• Weight fluctuations — Bloating affects scale weight
• Food fear — May avoid foods that are actually fine
• Limited options — Avoiding triggers narrows choices
• Emotional eating — Stress worsens symptoms AND triggers eating

First: Know Your Triggers

Before focusing on calories, identify your trigger foods. Common IBS triggers:

• High FODMAP foods (onions, garlic, wheat, beans, certain fruits)
• Dairy (lactose)
• Caffeine
• Alcohol
• Fatty foods
• Artificial sweeteners

Keep a symptom diary alongside your food diary.

Low FODMAP and Calorie Tracking

If you're following a low FODMAP diet, you can still track calories:

• Most low FODMAP foods have normal calorie counts
• Focus on FODMAP-friendly proteins: chicken, fish, eggs, firm tofu
• Safe carbs: rice, oats, quinoa, potatoes
• Safe vegetables: carrots, zucchini, spinach, bell peppers
• Safe fruits: strawberries, oranges, grapes, kiwi

Sample IBS-Friendly Day: 1,600 Calories

• Breakfast: Oatmeal (made with water) + strawberries + maple syrup (300 cal)
• Lunch: Grilled chicken + rice + sautéed zucchini with olive oil (450 cal)
• Snack: Lactose-free yogurt + grapes (200 cal)
• Dinner: Baked salmon + mashed potatoes (no garlic/onion) + green beans (500 cal)
• Evening: Rice cakes with peanut butter (150 cal)

Managing Scale Weight with IBS

The scale lies more with IBS due to:

• Bloating — Can add 2-5 lbs of "weight"
• Constipation — Backed up weight
• Diarrhea — Dehydration causes temporary drops

Solution: Use weekly averages and track other metrics (measurements, how clothes fit) alongside scale weight.

Fiber: A Careful Balance

Fiber can help or hurt IBS:

• Soluble fiber (oats, psyllium) — Generally well-tolerated
• Insoluble fiber (wheat bran, raw vegetables) — Can worsen symptoms
• Increase gradually — Sudden increases cause problems
• With water — Fiber needs hydration to work

Stress Management

Stress directly affects IBS symptoms AND eating behaviors:

• Gut-brain connection is real
• Stress can trigger flare-ups
• Flare-ups can trigger stress eating
• Prioritize stress management alongside diet

Eating Patterns That Help

• Regular meal times — Consistency helps the gut
• Smaller, frequent meals — Easier to digest
• Eat slowly — Reduces air swallowing
• Don't skip meals — Irregular eating worsens symptoms
• Limit eating late at night — Give your gut rest