Avoiding certain carbohydrates, monitoring your fiber intake, and opting for low fat foods are all strategies that may help you manage your IBS symptoms.
For some people, severe cramps, abdominal pain, and other irritable bowel syndrome (IBS) symptoms may affect everyday life.
Medical intervention is important in treating IBS, but certain diets may also help. In fact,
Learn about the most common diets that can help ease IBS symptoms.
The acronym “FODMAP” stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.”
FODMAPs are carbohydrates that are difficult for your intestines to digest. These carbs pull more water into your bowel and increase gas, leading to bloating, pain, and diarrhea after you eat them.
A low FODMAP diet is a type of elimination diet. A
Restricting or limiting your intake of high FODMAP foods for 2 to 6 weeks may help improve your IBS symptoms. Then, you can gradually reintroduce foods to find out which ones worsen your symptoms.
But not all carbohydrates are FODMAPs. For the best outcome, you have to remove the right kinds of foods.
Foods to avoid include:
- foods containing lactose (such as milk, ice cream, cheese, and yogurt) if you cannot tolerate lactose
- certain fruits (peaches, watermelon, pears, mangoes, apples, plums, nectarines)
- legumes (such as chickpeas, kidney beans, and lentils)
- high fructose corn syrup
- artificial sweeteners
- wheat-based breads, cereals, and pastas
- certain vegetables (such as artichokes, asparagus, broccoli, onions, and Brussels sprouts)
Keep in mind that while this diet eliminates some fruits, vegetables, and dairy products, it does not remove all foods in these categories.
Low FODMAP foods you can eat on this diet include:
- lactose-free milk or nondairy alternatives such as rice milk and almond milk
- fruits such as oranges, blueberries, strawberries, and grapes
- eggs
- lean meats such as skinless chicken and turkey breasts
- lean fish such as cod and halibut
- rice or quinoa
- vegetables such as carrots, eggplant, green beans, pumpkin, and zucchini
To avoid overly restrictive meals, it’s a good idea to consult a registered dietitian before starting this diet.
An elimination diet focuses on avoiding certain foods for an extended period to check whether your IBS symptoms improve.
It may involve restricting a broad class of foods, as the low FODMAP diet does, or individual foods that commonly cause symptoms.
Foods and drinks that may trigger IBS symptoms include:
- coffee
- milk and ice cream
- certain fruits and vegetables
- alcohol
- spicy foods
- soda with artificial sweeteners or high fructose corn syrup
However, you can try avoiding any food that seems to cause symptoms.
Fiber adds bulk to your stool and makes it softer, which helps with bowel movements.
The average adult (including those with IBS) should eat
There are two types of fiber. Soluble fiber is common in fruit, beans, and oats and is better for IBS. Insoluble fiber is common in vegetables and grains.
Many foods contain both types of fiber.
Additionally, a
Some studies indicate that psyllium fiber supplements — a soluble fiber with a low fermentation rate — are particularly effective for IBS symptoms. But there’s a need for more research on fiber intake for IBS.
Fiber-rich foods are nutritious and help prevent constipation. However, if you experience bloating or gas as a result of eating more fiber, try to increase your intake gradually by 2 to 3 g per day.
While fiber can be helpful for some people with IBS, increasing your fiber intake can worsen your symptoms if you frequently have gas and diarrhea.
Still, a
Rather than significantly reducing your fiber intake, which isn’t supported by research, focus on consuming foods that contain soluble fiber rather than those that contain insoluble fiber. Soluble fiber dissolves in water instead of adding the bulk that’s associated with insoluble fiber.
Soluble fiber foods include:
Common sources of insoluble fiber that you may want to limit include:
- whole grains
- nuts
- tomatoes
- green beans
- broccoli
- zucchini
Gluten is a protein found in grain foods such as bread and pasta. This protein can damage the intestines of people who have gluten intolerance.
Some people with a sensitivity or intolerance to gluten also experience IBS. In such cases, a gluten-free diet may reduce symptoms.
A small 2016 study involving 41 people with IBS found that following a gluten-free diet for 6 weeks reduced the participants’ symptoms. Those who followed the diet for 18 months continued to have decreased symptoms.
By eliminating barley, rye, and wheat from your diet, you can see whether your gastrointestinal symptoms improve. Foods containing these ingredients include:
- bread
- cereals
- crackers
- pasta
- some sauces
- malt vinegar
- beer
If you want to keep enjoying bread and pasta, there are options. You can find gluten-free versions of your favorite products in health-food stores and many grocery stores.
Regular consumption of high fat foods is a known contributor to various health issues and may worsen IBS symptoms.
Doctors typically recommend a low fat diet for IBS, which may involve eating fewer than
While more research is needed on the diet’s effectiveness for IBS, maintaining a low fat diet is good for your heart and may improve uncomfortable bowel symptoms.
A low fat diet might involve minimizing your consumption of fried foods and animal fats and consuming more of these more nutritious options:
- lean meats
- fruits
- vegetables
- grains
- low fat dairy products
The foods that you should eat or avoid will depend on the diet you follow for IBS and the foods you can tolerate. In general, these foods may include:
| Foods to eat | Foods to avoid | |
|---|---|---|
| Fruits | oranges, blueberries, strawberries, raspberries, grapes, kiwi | peaches, watermelon, pears, mangoes, apples, plums, nectarines |
| Vegetables | carrots, eggplant, pumpkin | artichokes, asparagus, broccoli, Brussels sprouts, onions |
| Legumes | peas | chickpeas, kidney beans, lentils |
| Sweeteners | agave, stevia | sorbitol, xylitol, high fructose corn syrup |
| Other foods | eggs, lean meat, oatmeal | wheat products, milk products, nuts, coffee, alcohol |
It’s important to keep track of your symptoms and talk with a healthcare professional before starting a new diet. Staying in tune with your body’s reactions to certain diets can help you decide when you may need to tweak your food choices.
According to the
It may take trial and error to find what works for you, but tweaking your diet can help ease symptoms of IBS.
What should you eat if you have IBS?
The best foods for IBS depend on your individual symptoms and needs. In general, you may benefit from consuming foods such as berries, oatmeal, gluten-free foods, lean meats, low fat dairy products, and stevia.
Possible diets for IBS include low fat, gluten-free, and low FODMAP.
What foods will aggravate IBS?
Not everyone with IBS experiences the same symptoms or the same intensity of symptoms. In the same way, you may react differently to foods depending on your needs.
For example, if you experience bloating and gas, you may want to avoid foods that are high in fiber.
Foods that may often worsen IBS symptoms include caffeine, dairy, alcohol, spices, whole grains, fried foods, and high fructose corn syrup.
What foods do you avoid if you have IBS?
It’s advisable to consult a healthcare professional before removing entire food groups from your diet. You might benefit from limiting some foods instead of avoiding them altogether.
In general, you may want to avoid wheat products, dairy, nuts, asparagus, and most legumes.
Is pasta good for IBS?
Pasta is typically made of wheat, a component of food that most people with IBS react to. Gluten-free pasta may be an option for you if you need to avoid gluten.
Is peanut butter bad for IBS?
Peanut butter is considered low FODMAP when eaten in moderation. Medical experts often recommend a low FODMAP diet for people with IBS. A tablespoon of peanut butter can be a suitable snack for someone with IBS.
What foods help to soothe an IBS flare?
Foods containing soluble fiber, such as flaxseed and oats, may help relieve symptoms such as constipation.
Anti-inflammatory foods like salmon, olive oil, and berries may help during IBS flares. However, every person is different, and you may want to discuss your options with a healthcare professional.