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.
More from NIH: IBS
See what lists are trending: Trending Lists
1
Sweet potato
629
140
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.
2
Green beans
685
223
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
619
178
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
581
149
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
615
199
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.
6
Tomato
667
254
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
548
138
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
606
210
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
Cranberries
551
159
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.
10
Flaxseed
514
122
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.
11
Nuts (in moderation)
571
182
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
625
244
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
679
300
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
577
204
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
540
173
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
471
114
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
468
112
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
611
262
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
567
223
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
613
270
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
Honeydew melon
527
189
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.