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Irritable Bowel Syndrome (IBS) comes with several uncomfortable symptoms, including bloating and constipation, which can get in the way of daily life. Thankfully, a growing body of research suggests IBS can be well-managed through certain dietary changes.
Many studies suggest that certain foods can help calm the digestive system, reduce inflammation, and promote gut health, which can help reduce IBS flare-ups. This article will offer a carefully curated list of the best foods for IBS, why these foods can help, and tips to incorporate them easily into your diet. We’ll also offer practical meal suggestions to help you regain control over your digestive health.
Can Certain Foods Prevent IBS Flare-Ups?
While IBS can be a tricky condition to manage, there are a few key types of food that can help you know what to eat with IBS.
Foods rich in soluble fiber, such as oats, bananas, and carrots, can help regulate your gut and reduce IBS symptoms. You should also incorporate foods that are naturally rich in probiotics, such as yogurt, kefir, and fermented vegetables, which can help support healthy gut bacteria.
In addition to fiber and probiotics, foods with anti-inflammatory properties can soothe your gut and reduce flare-ups. To help manage flares, add fatty fish, turmeric, and ginger to your diet.
When managing IBS, keeping a detailed food diary is important to help identify foods that trigger symptoms versus those that support digestive stability. Because IBS triggers can be specific to the individual, it may take some trial and error to identify the best foods for IBS that work for you.
What Makes Certain Foods IBS-Friendly?
Though managing IBS can depend somewhat on your personal triggers, many IBS-friendly foods have a few key characteristics in common. For instance, most foods that are good for IBS are low in something called FODMAPs (fermentable carbohydrates). Instead, they are rich in soluble fiber that can help regulate your digestion. IBS-friendly foods also tend to be minimally processed and easy to digest, and many are also anti-inflammatory.
In addition to these common traits, there are many factors you can consider when choosing foods for IBS. For instance, thoroughly cooking foods like vegetables and grains can ensure they are easily digested. You should also consider portion sizes, as eating large amounts of food at once can be harder on the gut. Fat content, spice levels, and the type of fiber can all impact how a food interacts with IBS. Spicy food or foods high in fat can often lead to flares, and too much fiber can also be an issue.
8 Best Food Choices for Relieving IBS Symptoms
When choosing what to eat to manage IBS, you should prioritize evidence-backed foods shown to help manage IBS symptoms. Below, we will highlight eight food categories that you can incorporate into an IBS-friendly diet to relieve symptoms, improve gut health, and support your overall digestive wellness.
Low-FODMAP Fresh Vegetables
Certain vegetables are better for IBS than others because they are naturally low in FODMAPs. These include carrots, cucumbers, lettuce, potatoes, and turnips.
Avoid eating too much at once, as overlarge portions can be hard on your digestion. Also, remember that raw veggies can be harder to digest and may aggravate your IBS symptoms. So, cook your vegetables well, using methods like steaming or roasting.
Lean Protein Sources
Eating enough protein is important for a balanced diet. With IBS, you want to watch your fat intake and opt for lean protein sources that are easily digested. Chicken, fish, eggs, and tofu are great, gut-friendly protein sources, along with lean beef and pork cuts.
Because fried foods can aggravate the gut, it’s a good idea to bake or roast your meats or use an air fryer. You should also pay attention to appropriate serving sizes to avoid eating more than your body can easily digest in one meal. For instance, 3 to 4 ounces is generally the serving size for chicken or salmon.
Probiotic-Rich Greek Yogurt
Greek yogurt is a great source of probiotics and helps you get your daily recommended amount of protein. When choosing Greek yogurt, look for options with little added sugar and no artificial sweeteners.
Greek yogurt can be a great part of your breakfast. It starts the day with protein and probiotics to support your energy and your gut.
Gluten-Free Ancient Grains
Gluten can sometimes aggravate IBS symptoms, so choosing gluten-free alternatives may help reduce flare-ups. Grains like quinoa, buckwheat, and other ancient grains are naturally gluten-free and can be easier on the gut.
Quinoa can be used as a rice substitute for bowls and stir-fry, while buckwheat can be great as a flour substitute for healthier pancakes and breakfast muffins.
Soluble Fiber Foods
Fiber is essential for healthy digestion, but you should increase your soluble fiber intake gradually. Adding too much too quickly can upset your digestion and potentially cause IBS symptoms.
Gradually increase the amount of soluble fiber you eat by slowly adding more high-fiber foods like apples, carrots, and gluten-free grains. Also, make sure you stay hydrated, as fiber needs to bind with water to maximize the benefits of your digestive health.
Fermented Natural Foods
Natural fermented foods can support gut health by introducing beneficial live bacteria. Some great examples of fermented foods to add to your IBS diet include kimchi and sauerkraut, which both make excellent, flavorful toppings.
The serving size for these fermented foods is only around one or two tablespoons, and enjoying the benefits doesn’t take much. Try adding kimchi to your next stir fry or using sauerkraut as a topping for German-inspired dishes to get the benefits of these fermented foods.
Digestive-Friendly Fresh Fruits
Fruits provide plenty of beneficial vitamins and minerals, and plenty of great options are friendly for your digestion. Fruits lower in fructose, such as citrus fruits, berries, and bananas, can be great foods for IBS diets.
When picking fresh fruit, make sure it is ripe but not overripe to ensure the sugar levels are lower. Opt for bananas and berries that are still firm, not mushy. Fruits can be enjoyed any time of day, though many people like to have them in the morning as a sweet addition to breakfast.
Bone-Based Clear Broths
Bone broth is a great source of essential amino acids, which can help heal your digestive system by repairing the lining of your gut.
To make bone broth at home, start by roasting animal bones (from a chicken, cow, etc) until they are browned. Then, combine them in a pot with water, salt, and aromatics such as carrots, onions, celery, and garlic. For best results, simmer for a long time, usually at least 12 to 24 hours, to develop the flavors and thoroughly soak up the nutrients for maximum health benefits.
What Foods Should IBS Patients Avoid Completely?
Enjoying the right foods to soothe your digestion is important for managing IBS. That said, you’ll also want to avoid foods that commonly trigger IBS symptom flares. Some foods are scientifically proven to negatively impact digestive health by causing inflammation or irritating the intestinal tract and are best avoided entirely if you suffer from IBS.
Below, we will outline the most common IBS trigger foods and explain why you may want to eliminate them entirely from your IBS diet.
Processed Artificial Sweeteners
Many foods labeled “sugar-free” include artificial sweeteners such as sorbitol, xylitol, and maltitol. These artificial sweeteners can result in severe digestive symptoms, as they can damage the digestive tract and harm the good gut bacteria in your microbiome. As such, opt for foods with natural sweeteners such as stevia, honey, or maple syrup.
High-FODMAP Dairy Products
Certain dairy products, particularly those high in FODMAPs and lactose, can be severe IBS triggers. Milk products, including whole milk, butter, cheese, and ice cream, are especially high in lactose and fat. For this reason, they can trigger IBS symptoms like gas, bloating, and more and are best avoided.
Carbonated Sugary Beverages
Unfortunately, carbonated beverages like soda or sparkling water are frequent triggers for IBS symptoms. The carbonation can lead to bloating, while the high sugar content can throw off the balance of your gut’s microbiome, resulting in digestive distress.
Fried Greasy Foods
Fried foods are often high in fat, which can cause inflammation and damage to the intestinal tract. Because of this, greasy fried foods are one of the most common triggers for IBS flare-ups. Opt for grilled or baked options, or use an air fryer if you need that crispy texture.
Caffeine-Heavy Energy Drinks
It may be tempting to reach for energy drinks on a busy day, but these high-caffeine beverages are particularly dangerous for people with IBS. Energy drinks combine high levels of caffeine with carbonation and artificial sweeteners, which can easily lead to high activity in the colon, bloating, and inflammation. That means a high likelihood that energy drinks will trigger IBS symptoms and should be avoided.
Which Meal Delivery Services Are Good for IBS Patients?
These days, meal kit delivery companies cater to various customers, including people with special dietary needs. Having IBS doesn’t mean missing out on the convenience of getting pre-measured ingredients delivered right to your door, thanks to several meal kit companies that offer low-FODMAP and allergen-free meals.
Meal kits are a great way to simplify your weekly meal planning routine, making it easy to enjoy healthy and delicious meals with high-quality ingredients. Opting for a meal kit that offers customizable menus and clear allergen information, like those highlighted below, gives you the convenience of a meal kit while supporting an IBS diet.
Green Chef
Green Chef is a USDA-certified organic meal kit that caters to many specialized dietary needs, including those that work well for managing IBS, including a specific plan that provides recommended weekly recipes to support gut & brain health. In addition to these specialized meals for gut health, their menu includes many clearly labeled options suited to an IBS diet, including gluten-free and dairy-free.
Martha Stewart and Marley Spoon
Marley Spoon is a meal kit company that partners with home-cooking queen Martha Stewart. Their extensive menu provides clear ingredient listings and great customization options, making avoiding trigger foods easy for people with IBS. These chef-designed recipes often incorporate delicious seasonal ingredients and offer great flavor while still including gluten-free and dairy-free options perfect for IBS-friendly diets.
Factor
If you have IBS and want a ready-to-eat meal option, Factor is an excellent choice. Their meals arrive fully prepared using cooking methods that align well with the needs of people with IBS and are dietician-approved to provide balanced nutrition. They offer many gut-healthy meal options, including carb-conscious and fiber-filled meals, to support digestive health using low FODMAP ingredients.
Bottom Line
Successfully managing IBS means making strategic food choices to avoid foods that trigger symptoms while prioritizing nutritious foods that can help prevent and relieve IBS flare-ups. To truly keep your IBS symptoms under control, you’ll need to find a personalized diet that works for you. That means identifying trigger foods and maintaining a balanced approach that includes lean proteins, low-FODMAP vegetables, plenty of soluble fiber, and probiotic-rich foods.
In addition to what you eat, it’s important to eat mindfully and to time your meals throughout the day to ensure proper time for digestion. With meal planning and meal kits with recipes suited to an IBS diet, you can still enjoy many delicious, flavorful meals while supporting overall digestive health.
