This very unusual looking vegetable has been used for centuries for its various medicinal properties, especially for digestive health. Some of the compounds found in artichokes have shown to have an antispasmodic effect, which is likely why in many studies artichoke leaf extract has been shown to reduce IBS symptoms, including discomfort dyspepsia and bowel irregularities. Artichokes are loaded with phytonutrients, one of which is called  cynarin which has been shown to stimulate bile production, which is needed to break down the fats that we eat and help remove toxins from the body. This can be helpful if your IBS symptoms are aggravated after eating fatty and rich foods. The best way to consume artichoke for the relief of IBS is to use the extract in liquid form such as 100% artichoke juice of a pure tincture, both of which are easily purchased.

This fantastic source of fibre derives from the Mediterranean plant called Plantago Ovata. Psyllium husk is made up of the outer hull of the psyllium seed that is part of this plant, and these husks contain a specific type of soluble fibre called Mucilage. It is this fibre that has been shown to be helpful for many IBS sufferers, especially if constipation and difficulty in passing a stool is one of your main symptoms. Research exploring the effects of Pysllium husk in IBS concluded it as an ‘effective first treatment approach in the clinical management of patients with IBS’. Although its often referred to as a laxative, it is helpful for both diarrhea and constipation as it absorbs water in the gut and allows a more passable stool whilst also helping improve bowel regularity and stool consistency.It is also a great prebiotic so promotes ‘good’ bacteria in your gut. You can consume Pysllium by adding to your breakfast, consuming as a drink or baking with it.