Irritable bowel syndrome affects many people, but often goes undiagnosed for a long time. If your stomach feels tight after breakfast, you suffer from constant flatulence or cramps disrupt your daily routine, this can be very stressful. In this article, you will learn how to recognize irritable bowel syndrome, how it is diagnosed and how a mindful diet in the morning can help to noticeably improve your gut feeling.
Easy-to-digest Verival organic breakfast – try it now
What exactly is irritable bowel syndrome?
Irritable bowel syndrome, or IBS for short, is a functional bowel disorder. There is no organic cause such as inflammation or a tumor, but the bowel does not work as it should and causes symptoms. This can be very distressing for those affected.
Researchers suspect that several factors interact in irritable bowel syndrome. Particular focus is placed on the so-called gut-brain axis, a close connection between our digestive system and the central nervous system. Stress, emotional strain, but also a change in the composition of the intestinal flora can further increase the irritability of the intestine.
According to the Working Group of Scientific Medical Societies, about one in ten people worldwide are affected. However, it often takes a while for those affected to understand where their symptoms actually come from. A bloated stomach, cramps, or digestive problems after eating are not immediately associated with irritable bowel syndrome. Many only go to the doctor when the symptoms become more severe or debilitating.
Irritable bowel syndrome is particularly common in women, especially between the ages of 20 and 40. Experts suspect that hormonal influences, the immune system, and the sensitivity of the intestines play a role.
In principle, irritable bowel syndrome can occur at any age. However, it most commonly begins before the age of 45. Family history also appears to play a role. If someone in your family has irritable bowel syndrome, you are slightly more likely to develop symptoms yourself.
How can you tell if you have irritable bowel syndrome?
The symptoms of irritable bowel syndrome can vary greatly. While some people mainly experience abdominal pain or cramps, others are more likely to suffer from flatulence or an unpleasant feeling of fullness. The symptoms often occur after eating and improve after going to the toilet. Changes in bowel movements are also typical, for example, frequent diarrhea, constipation, or a change between the two.
Many sufferers report that the symptoms change over time. On some days, the stomach is calm, while on others it is particularly sensitive. Experts therefore distinguish between three forms of irritable bowel syndrome. The type with predominant diarrhea, the type with predominant constipation, and a mixed type in which both variants alternate.
Common to all forms is that the symptoms persist over a long period of time and can have a noticeable impact on quality of life. Nevertheless, irritable bowel syndrome often remains undiagnosed for a long time because the symptoms can also occur with other digestive problems and cannot always be clearly identified.
How is irritable bowel syndrome diagnosed?
Knowing what is behind your symptoms can be a great relief. For many, a clear diagnosis is the first step toward a better quality of life. However, this is not always easy with irritable bowel syndrome. This is because there is no single test that provides a clear answer. Instead, it is a so-called exclusion diagnosis. This means that other diseases such as Crohn's disease, ulcerative colitis (a chronic inflammatory bowel disease), celiac disease or food allergies must first be ruled out.
The doctor's appointment is therefore primarily about describing the symptoms in detail. When do they occur, how long have they been present, and are there any specific triggers? In addition, blood tests, an ultrasound, or even a colonoscopy may be necessary.
The so-called Rome IV criteria provide important guidance. They are internationally recognized as the standard. According to these criteria, irritable bowel syndrome may be present if abdominal pain has occurred regularly in the last three months and there has been a change in bowel movements at the same time. This is assuming that other causes have been ruled out.
Even if the path to diagnosis sometimes requires a little patience, it is worth persevering. The better you understand the background to your symptoms, the more targeted you can be in relieving them in your everyday life.
What helps with irritable bowel syndrome? – Diet is key
Irritable bowel syndrome cannot simply be eaten away, but you can achieve a lot with the right diet. Many sufferers report that their symptoms improve significantly when they eat more mindfully and pay attention to certain foods. It is not about cutting out as much as possible, but rather finding out step by step what is good for your stomach.
One approach that has proven effective in practice is the low FODMAP diet. FODMAPs are certain types of sugar that are difficult to digest in the intestine. They can form gases there and thus lead to flatulence, pain, or diarrhea. If you reduce these foods for a while and then reintroduce them in a controlled manner, you can often better identify which ones trigger symptoms.
Fiber also deserves special attention. While insoluble fiber, such as that found in wheat bran, can exacerbate symptoms in some people, soluble fiber from oats or psyllium is often well tolerated. It can have a calming effect on the intestines and gently regulate digestion.
It is also worth keeping an eye out for potential irritants. Some people are sensitive to hot spices, onions, garlic, coffee, or highly processed products. Not all of these need to be eliminated from the diet. A food diary can help identify individual patterns.
And last but not least, how you eat also plays a role. Regular meals, smaller portions, conscious chewing, and sufficient fluids support the digestive tract. Exercise, adequate sleep, and short breaks during the day also help the stomach to relax.
Why healthy eating is so important
Breakfast for irritable bowel syndrome: start the day gently
The digestive tract is often particularly sensitive in the morning. After a night's rest, the intestines start moving again, and this can quickly become noticeable in irritable bowel syndrome. That's why it's worth starting the day with a well-tolerated breakfast that doesn't put strain on the body but gently supports it.
A warm breakfast has proven beneficial for many people with irritable bowel syndrome. Creamy oatmeal or a fine millet porridge is not only nutritious, but also easy on the stomach and intestines. Gentle preparation allows the ingredients to unfold their effects particularly well. Oatmeal contains soluble fiber, which has a calming effect on the digestive tract. Millet is naturally gluten-free and is considered easy to digest.
Flaxseed or psyllium husks are also good choices for a low-irritant breakfast. They promote digestion and can also have a soothing effect. Ripe bananas, grated apple, or lightly cooked vegetables such as carrots or zucchini add mild sweetness and a pleasant consistency.
Always listen to your own gut feeling. What works well for others is not necessarily right for you. Many people prefer to avoid cold foods or large amounts of raw vegetables in the morning. High-fiber cereals or lots of dried fruit can also be too much if your gut is sensitive.
Breakfast ideas to try
Want to do something good for your stomach and looking for suitable recipes for a breakfast that's easy to digest? Then you've come to the right place. Based on gentle ingredients that have proven effective for irritable bowel syndrome, here you'll find simple and soothing breakfast ideas to try out. All recipes can be adapted to your individual needs.
Oatmeal recipe
Oatmeal is the ideal basis for a gentle breakfast for irritable bowel syndrome. It is particularly easy to digest if you prepare it with water or plant-based milk and let it simmer well. Depending on your tolerance, you can add mild toppings to the porridge.
Ripe bananas, grated apple, or steamed fruit such as pears or berries are good options. A little cinnamon or a teaspoon of ground flaxseed also go well with it.
It is important to listen to your gut and try out what works for you. Less is often more, especially if you have a sensitive digestive system.
Preparation time: 2 min.
Let the porridge simmer: 3 min.
Total time: 5 min.
Calories: 320 kcal
Ingredients
- 250 ml milk or a plant-based alternative for vegans (oat milk, almond milk, soy milk, etc.)
- 50 g oat flakes (grams of oat flakes)
- 1 pinch of salt
- 2 teaspoons agave syrup (optional)
- 1/2 teaspoon cinnamon (optional)
Preparation
- Bring the oatmeal with a pinch of salt and your sweetener of choice to a boil in the milk or plant-based milk (stirring constantly). Cooking the oats in hot water is also an option.
- Let the porridge simmer for 3 minutes.
- Pour the porridge into a bowl and sprinkle with cinnamon.
- Enjoy!
Carrot cake you can eat with a spoon
This warm breakfast is ideal for a peaceful start to the day. Oatmeal and carrots provide valuable fiber that is easy to digest and gently supports digestion. The porridge is pleasantly mild, filling, and can be customized to suit your individual needs. If you are sensitive to nuts, simply leave out the walnuts or replace them with a few shelled hemp seeds. You can also vary the amount of carrots depending on what suits your stomach.
Preparation time: 10 minutes
Total time: 10 minutes
Ingredients
- 50 g oat flakes
- 200 ml oat drink or another plant-based drink or water (for an even lower-calorie version)
- 1 pinch of salt
- 2 grated carrots
- 1/2 tsp cinnamon
- 1 tsp almond butter
- 1 tbsp walnuts (optional)
Preparation
- First, grate the carrots and place them in a saucepan.
- Then add the oat flakes and plant-based milk. If you want to save even more calories, you can replace half of the plant-based milk with water.
- Add the salt and a little cinnamon to the pot.
- Cook the porridge for about 5-7 minutes. When the porridge is almost done and nice and creamy, take the pot off the heat and stir some almond butter into your oatmeal.
- Then pour the porridge into a bowl. Now you can refine the oatmeal with toppings of your choice, such as delicious walnuts.
Overnight Oats Basic Recipe
Overnight oats are practical, quick to prepare, and a popular breakfast option. However, if you have irritable bowel syndrome, there are a few things to keep in mind. The base of soaked oats is usually well tolerated, especially if you use gluten-free oats and choose an unsweetened plant-based milk, such as oat or rice milk.
It is important not to eat the oats straight from the fridge. It is best to leave them at room temperature for a short time before breakfast or warm them up slightly – this is often better for the stomach. The same applies to toppings: less is more. Ripe bananas, steamed fruit, a little cinnamon, or a dollop of nut butter are good choices. It's best to avoid raw nuts, dried fruit, or fructose-rich sweeteners if your gut is sensitive.
Preparation time: 2 minutes
Total time: 2 hours
Servings: 1 serving
Calories: 150 kcal
Ingredients
- 4 tablespoons oatmeal (approx. 45 g oatmeal) or Verival Overnight Oats
- 80 ml milk, water, or a plant-based alternative (e.g., soy milk)
- Toppings for irritable bowel syndrome: ripe banana, grated apple, steamed pear or berries, a teaspoon of flaxseed, a little cinnamon, etc.
Preparation
- Put the water, milk or plant-based alternative in a glass with the oatmeal and stir well.
- Leave the mixture in the refrigerator overnight or for at least 2 hours.
- Stir well again and enjoy.
- If desired, you can add toppings of your choice to your overnight oats.
Conclusion: Mindfulness for better gut health
Irritable bowel syndrome is not uncommon, but it is often underestimated. The symptoms vary from person to person and cannot always be clearly classified. This makes it all the more important to pay close attention, take your body's signals seriously, and seek medical advice if necessary.
Diet in particular can make a noticeable difference. Finding out what is good for your stomach lays a solid foundation for greater well-being in everyday life. A gentle breakfast with warm, easily digestible ingredients such as oats, millet, or ripe fruit can be a valuable first step.
If you are looking for gut-friendly breakfast ideas, Verival offers a wide range of gentle, natural products.
Gut-friendly breakfast from Verival – discover a wide selection now
Frequently asked questions
How can I tell if I have irritable bowel syndrome?
Irritable bowel syndrome is characterized by recurring symptoms such as abdominal pain, bloating, feeling full, or changes in bowel movements, such as diarrhea, constipation, or a change in both. The symptoms typically persist for a long time and often worsen after eating or in stressful situations.
How does a doctor diagnose irritable bowel syndrome?
Irritable bowel syndrome is diagnosed by ruling out other possible causes such as chronic inflammatory bowel disease or food intolerances. Doctors use the so-called Rome criteria, which take into account certain patterns of symptoms over a longer period of time.
What provides quick relief for irritable bowel syndrome?
A warm, easily digestible meal such as porridge or millet porridge often helps to calm the stomach. Warmth, light exercise, and avoiding known triggers can also help to quickly relieve symptoms.
How long does an irritable bowel flare-up last?
The duration can vary. Some flare-ups last only a few hours, while others last several days. Symptom-free phases often alternate with phases in which the symptoms are clearly noticeable.
