What are the best foods for IBS?
What are the best foods for IBS? Figuring out what to eat when dealing with irritable bowel syndrome (IBS) can be quite tricky. Everyone’s body reacts differently, so there’s no universal diet plan for managing IBS. If you have IBS with diarrhea (IBS-D), your food triggers may differ from someone with IBS with constipation (IBS-C). It is important to identify and avoid your unique triggers to manage IBS effectively.
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1
Sweet potato
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A high-fiber, low-FODMAP vegetable that can help soothe the digestive tract. Sweet potatoes are gentle on the gut and contain vitamins like A and C, which support overall health.
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Green beans
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A great source of fiber that is not overly harsh on the digestive system. They are low in FODMAPs and can be easily digested, promoting gut health while providing essential nutrients.
3
Carrots
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Carrots are low in FODMAPs, making them an IBS-friendly vegetable. They're easy to digest and provide a good source of vitamin A, which supports the immune system and skin health.
4
Lean pork
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Lean pork cuts like tenderloin or loin chops are low in fat and can be easy on the digestive system when consumed in moderation. They offer a good source of protein and essential vitamins.
5
Zucchini
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Zucchini is a low-FODMAP vegetable, which makes it suitable for people with IBS. It’s hydrating, high in antioxidants, and can help soothe the digestive system with its mild flavor and texture.
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Tomato
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Tomatoes are low in FODMAPs and rich in antioxidants like lycopene. They can be included in IBS diets, but it's important to avoid overly processed versions (e.g., sauces) which may contain added irritants.
7
Probiotic rich foods
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Probiotic-rich foods like kimchi, kefir, and kombucha contain beneficial bacteria that can promote gut health and balance the microbiome. They can help alleviate IBS symptoms like bloating and discomfort.
8
Ginger
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Ginger is renowned for its digestive benefits, especially in soothing nausea, bloating, and cramping. It can help with IBS symptoms, making it a beneficial herb for gut health.
9
Flaxseed
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Flaxseeds are rich in fiber, omega-3 fatty acids, and lignans, which help promote digestive health. They can be helpful in managing constipation for those with IBS, but should be consumed in moderation.
10
Cranberries
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Cranberries are low in FODMAPs and high in antioxidants. They are gentle on the digestive system and can be a great fruit choice for those managing IBS, especially in moderation.
11
Nuts (in moderation)
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Nuts like almonds, macadamias, and walnuts can be beneficial for IBS when eaten in moderation. They provide healthy fats, protein, and fiber, but too many can trigger symptoms, so portion control is key.
12
Raspberry
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Raspberries are low in FODMAPs in small servings and rich in fiber, which can aid digestion. They are packed with antioxidants, promoting gut health and reducing inflammation in the digestive system.
13
Parsley
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Parsley is rich in vitamins and antioxidants. It is a gentle herb that supports digestion and can help alleviate bloating and gas, making it a great addition to IBS-friendly meals.
14
Avocado
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Avocados are high in healthy fats but contain moderate amounts of FODMAPs, particularly sorbitol. For IBS sufferers, small portions are often tolerated well and can offer beneficial fiber and nutrients.
15
Swiss chard
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Swiss chard is a nutrient-rich, low-FODMAP leafy green that offers a variety of vitamins and minerals. It can aid digestion and is a great option for those with IBS when consumed in moderation.
16
Chia seeds
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Chia seeds are rich in fiber, omega-3s, and antioxidants. They can help regulate digestion and promote gut health. When consumed in moderation, they are IBS-friendly and help with constipation.
17
Mint
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Mint is well-known for its ability to ease stomach discomfort. It’s particularly helpful in soothing IBS symptoms such as bloating, nausea, and cramps. Opt for peppermint or spearmint varieties.
18
Eggplant
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Eggplant is low in FODMAPs and provides soluble fiber, which is easier on the digestive system. It’s rich in antioxidants and can help reduce inflammation in the gut, making it IBS-friendly.
19
Mackerel
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Mackerel is another fatty fish that is high in omega-3s and easy to digest. It can be soothing for the gut and provides essential nutrients without triggering IBS symptoms.
20
Collard greens
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Collard greens are nutrient-packed, low in FODMAPs, and high in fiber. They can help promote regular digestion and provide vitamins like A and K, making them a great choice for IBS sufferers.
21
Celery
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Celery is a hydrating, low-FODMAP vegetable that’s gentle on the gut. It’s rich in water and fiber, helping to maintain healthy digestion and bowel regularity.
22
Honeydew melon
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Honeydew melon is low in FODMAPs and gentle on the digestive system. It’s hydrating, contains vitamins like C and A, and can help ease IBS symptoms due to its high water content.
23
Scallions
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Scallions, especially the green tops, are low in FODMAPs and can add flavor to IBS-friendly dishes. They provide vitamin K and fiber, while being gentle on the digestive system.
24
Eggs
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Eggs are a complete protein and are easy to digest, making them an excellent option for people with IBS. They are low in FODMAPs and can be prepared in many ways without causing discomfort.
25
Marjoram
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Marjoram is another soothing herb for digestion, helping with gas and bloating. It’s low in FODMAPs and can be used to enhance the flavor of IBS-friendly dishes without irritation.
26
Pickles
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Pickles made through fermentation are a good source of probiotics. They can aid digestion and balance gut bacteria, but it's essential to choose options that don’t contain excessive sugar or preservatives.
27
Sunflower seed
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Sunflower seeds are rich in healthy fats, vitamin E, and fiber. They can promote digestive health and are gentle on the stomach, making them a good snack for those with IBS.
28
Rosemary
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Rosemary is an aromatic herb that can promote digestion and help relieve bloating. It has anti-inflammatory properties and is often used in IBS-friendly dishes in small amounts.
29
Oat milk
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Oat milk is naturally low in FODMAPs and a great dairy alternative. It’s gentle on the stomach, offers fiber for digestion, and is a versatile ingredient in smoothies, cereals, and baking.
30
Papaya
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Papaya contains an enzyme called papain that aids digestion, helping to alleviate bloating and constipation. It is low in FODMAPs and can be soothing on the stomach, making it IBS-friendly.
31
Haddock
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Haddock is a lean white fish that’s easy on the digestive system. It’s low in fat and rich in protein, making it an excellent source of nutrition for people managing IBS.
32
Fennel
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Fennel has been used for centuries to ease digestive issues like bloating and gas. It is naturally low in FODMAPs and provides anti-inflammatory benefits, making it ideal for those with IBS.
33
Pumpkin seed
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Pumpkin seeds are a good source of magnesium, zinc, and fiber, which help support digestion. They are low in FODMAPs and easy to digest, making them a great option for IBS sufferers.
34
White meat chicken
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White meat chicken, especially skinless breasts, is low in fat and easy to digest. It’s a great source of lean protein that won’t irritate the gut, making it a staple in an IBS-friendly diet.
35
Rice milk
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Rice milk is a gentle, non-dairy milk option that’s low in FODMAPs, making it suitable for those with IBS. It’s easy to digest and can be used in cooking or as a beverage without triggering symptoms.
36
Atlantic cod
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Atlantic cod is another lean, easy-to-digest white fish. It’s packed with protein and omega-3s, which are beneficial for gut health and suitable for IBS sufferers.
37
Kefir
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Kefir is a fermented dairy product rich in probiotics, which can support gut health and improve digestion. It can be beneficial for IBS sufferers, as it promotes a healthy balance of gut bacteria.
38
Tapioca
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Tapioca is a low-FODMAP starch that is gentle on the digestive system. It’s easy to digest, making it ideal for those with IBS and can be used in a variety of dishes like puddings or as a thickener.
39
Orange
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Oranges are a great source of vitamin C and fiber. They are low in FODMAPs, easy to digest, and can help relieve constipation, making them a suitable fruit for IBS sufferers.
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Quinoa
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Quinoa is a high-protein, low-FODMAP grain that’s easy on the digestive system. It’s nutrient-dense and provides essential amino acids, making it a great addition to IBS-friendly meals.
41
Blueberry
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Blueberries are low in FODMAPs and packed with antioxidants. They are gentle on the stomach and can help with inflammation, making them a great addition to an IBS-friendly diet.
42
Strawberry
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Strawberries are low in FODMAPs and a great source of vitamin C and antioxidants. They are easy to digest and can be added to IBS-friendly meals, providing a sweet and soothing option for digestion.
43
Salmon
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Salmon is rich in omega-3 fatty acids and is known for its anti-inflammatory properties. It’s gentle on the digestive system and a great choice for people with IBS.
44
Oats
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Oats are high in soluble fiber, making them gentle on the digestive system. They are low in FODMAPs and help support bowel regularity, making them a great choice for IBS sufferers.
45
Radicchio
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Radicchio is a low-FODMAP leafy green that provides a slightly bitter taste. It’s rich in antioxidants and helps support gut health, making it a suitable vegetable for IBS diets.
46
Potato
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Potatoes are easy to digest, especially when prepared without added fat. They are low in FODMAPs and rich in potassium, making them a comforting, gut-friendly food for IBS sufferers.
47
Anchovies
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Anchovies are rich in omega-3 fatty acids and protein. While small in size, they’re a great source of nutrients and can be easily tolerated by most IBS sufferers when used sparingly.
48
Bamboo shoots
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Bamboo shoots are low in FODMAPs and high in fiber, which makes them gentle on the digestive system. They provide essential nutrients like potassium and are commonly used in Asian cuisine.
49
Rice
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Rice is a low-FODMAP, easy-to-digest carbohydrate that is perfect for those with IBS. It provides energy, is soothing on the gut, and works well in a variety of IBS-friendly dishes.
50
Kimchi
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Kimchi is a fermented food rich in probiotics that can aid digestion and promote gut health. It can be a great addition to an IBS-friendly diet, but it’s important to be cautious with its spice level.
51
Grapes
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Grapes are low in FODMAPs and contain fiber, antioxidants, and vitamins. They are easy on the stomach and can be a refreshing addition to an IBS-friendly diet.
52
Bell peppers
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Bell peppers, particularly red and yellow varieties, are low in FODMAPs and easy to digest. They are packed with vitamin C and antioxidants, supporting overall gut health without irritation.
53
Parsnips
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Parrots are a root vegetable rich in fiber and low in FODMAPs, making them gentle on the digestive system. They provide antioxidants and help promote healthy bowel movements.
54
Lactose-free milk
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This milk is an excellent option for those with IBS who cannot tolerate lactose. It’s easier to digest and still provides the calcium and nutrients found in regular milk without the discomfort.
55
Kiwi
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Kiwi is a low-FODMAP fruit that is rich in fiber and vitamin C. It has digestive enzymes, such as actinidin, that can help promote digestion and reduce bloating, making it great for IBS sufferers.
56
Low fat yogurt
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Low-fat yogurt contains probiotics that promote gut health. It’s an excellent option for IBS sufferers as it’s easy to digest and helps balance gut flora, making digestion more efficient.
57
Rhubarb
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Rhubarb is a low-FODMAP vegetable with high fiber content. It’s excellent for digestion and can help with constipation, making it a good choice for IBS sufferers when eaten in moderation.
58
Endive
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Endive is a low-FODMAP, mildly bitter leafy green that supports digestive health. It’s rich in fiber and can be used in salads or cooked dishes without triggering IBS symptoms.
59
Sardines
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Sardines are packed with omega-3 fatty acids and protein. These small fish are nutrient-dense and easy to digest, making them a great addition to an IBS-friendly diet.
60
Lettuce
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Lettuce is light on the digestive system and low in FODMAPs. It’s high in water content and can help hydrate the body while offering a mild, crunchy texture to IBS-friendly dishes.
61
White meat turkey
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Like chicken, turkey is lean, easy to digest, and a good source of protein. Skinless turkey breasts are gentle on the stomach, making them a solid option for those with IBS.
62
Kombucha
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Kombucha is a fermented tea that contains beneficial probiotics. It can support digestion, reduce bloating, and improve gut health. For IBS sufferers, it should be consumed in moderation to avoid excess sugar or carbonation.
63
Black cod
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Black cod is a rich source of omega-3 fatty acids and protein. It’s a gentle fish on the digestive system and can be a great addition to an IBS-friendly meal plan.
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Thyme
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Thyme is another herb that supports digestive health by easing symptoms of IBS, such as bloating and cramping. It’s low in FODMAPs and can be added to meals without causing irritation.
65
Kale
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Kale is a nutrient-dense, low-FODMAP leafy green. It’s high in vitamins A, C, and K, and is a great option for IBS sufferers when eaten in moderation, as it can be tough for some to digest in large quantities.
66
Polenta
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Polenta is made from cornmeal and is naturally low in FODMAPs. It’s a simple, easy-to-digest food that can be served in various forms, helping soothe the digestive tract.
67
Coriander
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Coriander is a gentle herb that aids digestion and can help reduce bloating and gas. It’s safe for those with IBS when used in moderation and provides a fresh, aromatic addition to meals.
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Cantaloupe
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Like honeydew melon, cantaloupe is a low-FODMAP fruit that is easy on the digestive system. It’s hydrating and rich in nutrients like vitamin C, which supports overall digestive health.
69
Squash
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A gentle vegetable that's rich in fiber and low in FODMAPs. Squash can be a great option for IBS as it's easy to digest and helps with gut health. Varieties like butternut squash are especially soothing.
70
Arugula
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Arugula is a leafy green that’s low in FODMAPs and rich in antioxidants. It adds a peppery flavor to salads and dishes while providing digestive benefits for IBS sufferers.
71
Bone broth
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Bone broth is soothing on the digestive system and rich in collagen, amino acids, and minerals. It can help reduce inflammation in the gut, making it a good choice for those with IBS.
72
Herring
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Herring is a fatty fish high in omega-3s, protein, and vitamin D. It’s gentle on the digestive tract, making it an excellent choice for people managing IBS symptoms.
73
Basil
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Basil is a mild herb that can provide soothing properties for the digestive system. It has anti-inflammatory properties and can be used to enhance the flavor of IBS-friendly dishes.
74
Lemongrass
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Lemongrass is soothing for the stomach and has anti-inflammatory properties that can help reduce IBS symptoms. It’s known for aiding digestion and can also promote relaxation of the gut.
75
Lean beef cuts
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Lean cuts of beef like sirloin or tenderloin are low in fat and easier on the digestive system. They provide protein and iron, making them a good option for IBS sufferers when eaten in moderation.
76
Corn
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Corn is a moderate FODMAP food, but in small amounts, it can be a good option for IBS sufferers. It provides fiber and antioxidants, and its natural sweetness can be soothing for the digestive tract.
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Water chestnut
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Water chestnuts are low in FODMAPs and rich in fiber, helping to support digestion. They are often used in Asian dishes and are easy to digest, making them suitable for people with IBS.
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Cumin seeds
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Cumin seeds have anti-inflammatory properties and are known for aiding digestion. They can help alleviate bloating and discomfort associated with IBS, making them a beneficial addition to IBS-friendly meals.
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Fennel seed
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Fennel seeds are commonly used to relieve digestive discomfort like bloating and gas. They are low in FODMAPs and can be soothing for IBS sufferers, supporting overall digestive health.
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Spinach
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Spinach is a low-FODMAP leafy green packed with vitamins and minerals. It’s easy to digest and can be a great addition to meals for those managing IBS symptoms.
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Turnip
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Turnips are a low-FODMAP root vegetable that provides fiber, vitamins, and minerals. They’re gentle on the stomach and can be a great addition to IBS-friendly meals.
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Whitefish
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Whitefish like cod and haddock are lean, low-fat fish that are easy to digest. They provide a good source of protein and can be soothing for those with IBS when prepared simply.
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Oregano
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Oregano is a mild herb with antioxidant and anti-inflammatory properties. It aids digestion and is safe for most people with IBS when used in moderation to enhance flavor without irritation.
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Millets
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Millets are gluten-free, low in FODMAPs, and easy to digest, making them an ideal option for IBS sufferers. They are rich in fiber and promote gut health without causing irritation.
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Banana
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Bananas, especially unripe ones, are low in FODMAPs and provide a soothing effect on the digestive system. They are rich in potassium and are an easily digestible fruit, making them ideal for IBS.
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Yam
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Yams are low in FODMAPs and provide a soothing effect on the stomach. They are high in fiber, potassium, and antioxidants, making them a great option for those managing IBS.
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Soy milk
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Soy milk can be a good choice for some IBS sufferers, though moderation is key as it may cause symptoms in some individuals. Opt for a low-FODMAP version to avoid excess oligosaccharides.
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Almond milk
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A dairy alternative, almond milk is low in FODMAPs and free from lactose, making it easier on the digestive system. It’s also rich in vitamins and minerals such as vitamin E and calcium.
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Chili
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For some people, chili can trigger IBS symptoms, but in moderation, it can help improve gut motility and digestion. Opt for milder versions and avoid overly spicy preparations.