Avoiding certain carbohydrates, monitoring your fiber intake, and opting for low fat foods are all strategies that may help you manage symptoms of irritable bowel syndrome (IBS).
For some people, symptoms of irritable bowel syndrome (IBS), like abdominal pain, bloating, and diarrhea, can affect everyday life.
Medical intervention is important in treating IBS, but certain diets may also help. In fact, around 8 in 10 people with IBS find that particular foods worsen their symptoms.
Learn about the most common diets that can help ease IBS symptoms.
The acronym “
FODMAPs are fermentable sugars that may cause gastrointestinal distress in some people. They’re usually more difficult to digest and absorb, so they can pass through the small intestines and end up in the colon intact, where they are fermented by bacteria.
This fermentation in the colon produces the gas associated with IBS symptoms like bloating, abdominal pain, and diarrhea.
FODMAPs also pull water into your intestines, which may contribute to distention (abdominal swelling).
A low FODMAP diet is a type of elimination diet. It involves limiting your intake of high FODMAP foods for
A 2019 review found that around 3 in 4 people with IBS who tried a low FODMAP diet experienced improvements in symptoms.
High FODMAP foods to limit may include:
- foods containing lactose, such as cow’s milk, ice cream, cheese, and yogurt
- certain fruits, such as peaches, watermelon, pears, mangoes, apples, plums, and 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
Although this diet eliminates some fruits, vegetables, and dairy products, it’s important to note that it doesn’t remove all foods in these categories.
Low FODMAP foods you can eat on this diet may include:
- lactose-free milk or nondairy alternatives, such as rice milk and almond milk
- fruits, such as oranges, blueberries, strawberries, and grapes
- eggs
- meats, such as skinless chicken and turkey breasts
- fish, such as cod and halibut
- vegetables, such as carrots, eggplant, green beans, pumpkin, and zucchini
- rice or quinoa
- tofu
- soy milk
- hard cheeses
To avoid nutritional deficiencies, consider speaking with a healthcare professional or a registered dietitian before starting the low FODMAP diet.
Fiber is a type of carbohydrate that may have several benefits for people with IBS.
A 2023 review suggests that fiber absorbs water in your gut, which helps bulken and soften your stool. This could help:
- regulate bowel movements
- relieve diarrhea symptoms
- reduce intestinal gas
- relieve bloating and abdominal pain
It’s important to distinguish between two types of fiber:
- Soluble: This type of fiber dissolves in your intestinal tract, creating a gel-like substance to help digestion. It’s found in foods like fruit, beans, and oats.
- Insoluble: This type of fiber passes through your intestinal tract undigested, which helps bulken stool and increase digestion speed. It’s found in foods like brown rice, nuts, seeds, and grains.
The review authors note that soluble fibers are recommended for IBS, not insoluble fibers. Insoluble fibers may worsen IBS symptoms, especially if you experience excessive intestinal gas, abdominal pain, and diarrhea.
The
If you’re finding it difficult to eat more fiber, consider speaking to a registered dietitian or doctor about incorporating more high fiber foods or fiber supplements into your diet.
A 2017 review found that psyllium fiber supplements — a soluble fiber with a low fermentation rate — are particularly effective for IBS symptoms.
Gluten is a protein found in grains like barley, rye, and wheat that may damage the intestines of people who have a gluten-related disorder, such as celiac disease and non-celiac gluten sensitivity (NCGS).
A gluten-free diet is usually recommended for people with a gluten intolerance, but research suggests that a gluten-free diet may also help reduce IBS symptoms.
For instance, a 2016 study involving 41 people with IBS found that following a gluten-free diet for 6 weeks reduced symptoms. Those who followed the diet for 18 months continued to have decreased symptoms.
That said, a 2018 review found that there isn’t enough high quality research to support a gluten-free diet for IBS.
Consider eliminating gluten from your diet for 1 week to see if your symptoms improve, then gradually reintroduce foods to see if symptoms reappear.
Some foods that are usually high in gluten include:
- bread
- cereals
- crackers
- pasta
- some sauces
- malt vinegar
- beer
These are traditionally made from wheat, which contains gluten.
However, many of these foods can be gluten-free if they’re made from ingredients like oats, rice, spelt, beans, and potato starch.
You can find gluten-free versions of your favorite products in health-food stores and many grocery stores.
It’s important to note that gluten-free diets are only necessary for people with celiac disease, and they may be helpful for people with NCGS and other gluten-related disorders.
Regularly consuming high fat foods is associated with various health conditions and may worsen IBS symptoms.
Healthcare professionals may recommend a low fat diet for IBS, especially if you experience frequent diarrhea. This may involve eating fewer than
More research is needed to fully support the benefits of a low fat diet for IBS.
However, healthcare organizations like the United Kingdom’s National Health Service (NHS) recommend minimizing your intake of fatty, spicy, and processed foods. This may include fried and greasy foods.
A low fat diet might involve focusing on eating the following foods:
- lean meats
- fruits
- vegetables
- grains
- low fat dairy products
The foods that you should eat or limit may depend on several factors, such as your dietary needs, IBS symptoms, and the foods you can tolerate.
Everyone’s IBS diet will be different, and you may end up consuming a combination of different diets.
The table below highlights some foods to consider eating and limiting, but it’s important to note that this isn’t an exhaustive list:
| Foods to eat | Foods to limit | |
|---|---|---|
| Fruits | • oranges • blueberries • strawberries • raspberries • grapes • kiwi • cantaloupe | • peaches • watermelon • pears • mangoes • apples • plums • nectarines |
| Vegetables | • carrots • pumpkin • eggplant • green beans • bell pepper • cucumber • lettuce • potato | • artichokes • asparagus • broccoli • snap peas • cauliflower • Brussels sprouts • mushrooms • onions |
| Dairy | • almond milk • hard cheeses • lactose-free products | • cow’s milk products • yogurt |
| Sweeteners | • agave • stevia • maple syrup • dark chocolate | • sorbitol • xylitol • high fructose corn syrup |
| Grains | • rice • quinoa • spelt • buckwheat • amaranth • oatmeal | • wheat • rye • barley |
| Other foods | • eggs • lean meats • water | • fried, greasy, or spicy foods • soybean products • nuts and seeds • legumes • coffee • alcohol |
It’s important to monitor your symptoms and talk with a healthcare professional before starting a new diet.
What food is best to eat if you have IBS?
The best foods for IBS may depend on your individual symptoms and needs. In general, you may benefit from consuming foods such as berries, oatmeal, gluten-free foods, lean meats, lactose-free dairy products, and stevia.
What organ does IBS affect the most?
IBS affects your digestive tract, which includes
Is pasta good for IBS?
Pasta is typically made of wheat, a component of food that most people with IBS react to. Rice-based pasta is a great alternative if you need to avoid gluten completely. Chickpea pasta may be suitable if you’re sensitive to gluten, but it should be limited if you need to avoid high FODMAP foods.
How to calm an irritable bowel?
Making dietary changes may help calm the symptoms of IBS. This may include eating foods containing soluble fiber and temporarily limiting your intake of high fat foods, FODMAPs, and gluten.
According to the
- getting enough sleep
- reducing stress
- exercising regularly
- taking over-the-counter medications, such as antidiarrheals and laxatives
Several foods and dietary habits may trigger symptoms of IBS like abdominal pain, bloating, and flatulence.
Foods high in FODMAPs, gluten-containing grains, and high fat foods are some common IBS triggers.
If you frequently experience IBS, limiting certain foods for 4 to 6 weeks may help relieve symptoms. If symptoms improve, gradually add foods back into your diet to identify specific triggers.
Any elimination diet should be done with the assistance of a registered dietitian or gastrointestinal specialist.
If you’re unsure about the foods to eat or limit, speak with a healthcare professional. They could help develop an IBS diet for you.
