IBS Diet: Foods to Eat and Avoid for Relief

This article was authored by Kristina Zalnieraite, Licensed Dietitian and Head of Dietetics and Medical Affairs @ Guthealth.care. Do you need support with a symptom, condition or gut health goal? You can book a free online consultation with Kristina here.

Irritable Bowel Syndrome (IBS) is a common condition that affects the large intestine and can cause symptoms such as abdominal pain, bloating, gas, diarrhea, and constipation. These symptoms can be challenging to manage, but your diet can significantly impact how you feel. Understanding which foods to eat and avoid can help you manage your IBS symptoms more effectively and improve your quality of life. This article will guide you through the best foods for IBS relief and those you should avoid.

Foods to Eat for IBS Relief

1. Low-FODMAP Foods

The low-FODMAP diet is a proven approach for managing IBS symptoms. FODMAPs are certain types of carbohydrates that can trigger symptoms like bloating and gas. Here are some low-FODMAP foods you can include in your diet:

• Fruits: Unripe bananas, strawberries, blueberries, oranges, and papaya.
• Vegetables: Carrots, spinach, cucumber, zucchini, and green bell peppers.
• Grains: Rice, quinoa, gluten-free oats, and gluten-free bread.
• Proteins: Chicken, turkey, tofu, and eggs.
• Dairy Alternatives: Lactose-free milk, almond milk, and coconut yogurt.

When considering a low-FODMAP diet, it’s crucial to understand that it is intended as a temporary dietary therapy to identify foods triggering symptoms and must be undertaken under the supervision of a registered dietitian trained in IBS management.

2. Fiber-Rich Foods

Fiber can help regulate your digestive system and relieve IBS symptoms, especially constipation. However, it's important to choose the right type of fiber. Soluble fiber is easier on the digestive system and can be found in foods such as:

• Oats: Start your day with a bowl of oatmeal topped with fresh or frozen blueberries.
• Fruits: Papaya, pineapple, and berries are good options.
• Vegetables: Sweet potatoes, carrots, and cucumbers.
• Seeds: Chia seeds and flaxseeds.

Increase your fiber intake gradually to avoid triggering symptoms, and drink plenty of water to help fiber do its job effectively.

3. Probiotic-Rich Foods

Probiotics are beneficial bacteria that help maintain a healthy balance in your gut. They can improve IBS symptoms like bloating and gas. Include probiotic-rich foods in your diet, such as:

• Yogurt: Choose plain yogurt with live cultures.
• Kefir: A fermented milk drink that’s rich in probiotics.
• Sauerkraut: Fermented cabbage that supports gut health.
• Kimchi: A spicy fermented vegetable dish that’s great for digestion.
  
  

4. Lean Proteins

Lean proteins are easier to digest and can be part of a balanced IBS diet. Some good options include:

• Chicken: Skinless chicken breast is a versatile option.
• Turkey: Ground turkey is a lean alternative to beef.
• Fish: Salmon and tuna are rich in omega-3 fatty acids, which can reduce inflammation.
• Eggs: A simple and nutritious source of protein. 

Foods to Avoid for IBS Relief

1. High-FODMAP Foods

High-FODMAP foods can trigger IBS symptoms and should be avoided as much as possible. Some common high-FODMAP foods include:

• Fruits: Apples, pears, mangoes, and cherries.
• Vegetables: Onions, garlic, cauliflower, and broccoli.
• Grains: Wheat-based products like bread and pasta.
• Dairy: Milk, soft cheeses, and ice cream.
• Legumes: Beans, lentils, and chickpeas.
  
  

2. Fatty and Fried Foods

Foods high in fat can be difficult to digest and may worsen IBS symptoms such as diarrhea, abdominal discomfort and indigestion. Avoid:

• Fried foods: French fries, fried chicken, and donuts.
• Fatty meats: Bacon, sausage, and marbled beef.
• Full-fat dairy: Whole milk and cream.

Instead, choose lean meats and low-fat dairy products.

3. Caffeinated Beverages

Caffeine can stimulate the intestines and lead to diarrhea in some people with IBS. Limit or avoid:

• Coffee: Opt for decaffeinated versions if needed.
• Tea: Choose herbal teas without caffeine.
• Soda: Avoid caffeinated soft drinks.
  
  

4. Artificial Sweeteners

Some artificial sweeteners, such as sorbitol and mannitol, can trigger IBS symptoms. These are often found in:

• Sugar-free gum: Look for gum without artificial sweeteners.
• Diet sodas: Opt for naturally sweetened drinks.
• Sugar-free candies: Check labels for sugar alcohols.
  
  

5. Alcohol

Alcohol can irritate the digestive system and exacerbate IBS symptoms. Try to limit your alcohol intake or avoid it altogether if it triggers your symptoms.

Conclusion

Managing IBS through your diet involves identifying which foods trigger your symptoms and making adjustments to your eating habits. By focusing on low-FODMAP foods, fiber-rich options, probiotics, and lean proteins, you can help alleviate symptoms and improve your digestive health. At the same time, it's important to avoid high-FODMAP foods, fatty and fried foods, caffeine, artificial sweeteners, and alcohol, as these can worsen symptoms.

Remember that everyone’s experience with IBS is unique, so it may take time to find the right balance of foods that work for you. It’s always a good idea to consult with a healthcare professional or dietitian when making significant changes to your diet, especially if you have IBS. With the right dietary choices, you can take control of your IBS and enhance your quality of life.