The 8 Best Foods to Eat If You Have IBS, Recommended by a Dietitian

Including more of these in your diet can ease your gastrointestinal distress.

Reviewed by Dietitian Maria Laura Haddad-Garcia

For the estimated 10% to 15% of Americans, per the American College of Gastroenterology, who suffer from irritable bowel syndrome (IBS), finding relief from their symptoms may be a constant struggle. From abdominal pain to bloating, diarrhea and constipation, IBS can significantly impact one's quality of life. According to the National Institutes of Diabetes and Digestive and Kidney Diseases, IBS is more common in women and people under 50 years old. However, many people can manage their symptoms with the right dietary modifications.

A low-FODMAP diet, sometimes also known as the “IBS diet,” is usually recommended to people diagnosed with IBS. FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These compounds are short-chain carbohydrates that are poorly absorbed, triggering digestive symptoms in some people. As the name implies, following a low-FODMAP diet means limiting foods that are high in these compounds.

In this article, we'll explore the eight best foods for IBS recommended by a registered dietitian to help you feel your best.

Pictured Recipe: Lemony-Garlic Pan-Seared Salmon

The Best Foods for IBS

1. Salmon

Sarah Schlichter, M.P.H., RDN, a registered dietitian at Bucket List Tummy, tells EatingWell, “Salmon and other fatty fish are high in unsaturated omega-3 fatty acids, EPA and DHA. These are known to be anti-inflammatory, which may promote healthy digestion and help reduce inflammation in the gut causing IBS symptoms.”

A 2019 review published in the International Journal of Molecular Sciences concluded that consuming oily fish like salmon and sardines can help alleviate gastrointestinal symptoms. Aim for at least two 4-ounce servings of fatty fish per week. These Garlic-Butter Salmon Bites make it easy.

2. Bell Peppers

“Bell peppers are a low-FODMAP vegetable and are unlikely to cause bloating or digestive issues,” says Schlichter. “While other vegetables may be irritating, bell peppers have a high water content and are generally safe for those with IBS.”

Even more so, bell peppers are packed with fiber, a key nutrient for digestive health. Fiber helps soften and bulk up your poop, making it move more easily through your GI tract. Additionally, bell peppers are an exceptional source of vitamin C, an antioxidant that helps reduce inflammation, prevent the growth of harmful bacteria and protect against damage to the gut lining. Try incorporating various colors of bell peppers into your diet, such as red, yellow and green. These simple 3-Ingredient Bell Pepper & Cheese Egg Cups are a delicious way to start!

3. Lean Meat

“While beans are a great source of protein, they may be irritating for people with IBS,” states Schlichter. “However, meat, especially lean cuts, is a great way to meet protein needs while providing essential micronutrients like iron, zinc, B vitamins and more.” Ensure you choose lean cuts of meat and limit processed meats like sausage and bacon, which can aggravate the gut and cause inflammation, per a 2022 study in Frontiers in Nutrition.

4. Avocado

Avocados are a fantastic source of healthy fats, fiber and vitamins, and they're also low in FODMAPs. So consider incorporating avocado into your meals as a healthy fat source. “Avocados are a low-FODMAP option that provides ample nutrition and healthy unsaturated fats to help with inflammation,” says Schlichter.

5. Eggs

Eggs are an excellent source of protein and contain essential vitamins and minerals, including vitamin B12 and iron. Additionally, they’re low in FODMAPs and can be an easy and versatile addition to your diet. While eggs are a great breakfast option, they also make a delicious dinner, like our Eggs in Tomato Sauce with Chickpeas & Spinach recipe. “Eggs are generally safe for IBS symptoms and also provide a ton of nutrition,” states Schlichter.

Related: Brown Eggs vs. White Eggs: What's the Difference?

6. Sweet Potatoes

“Sweet potatoes are one of the best superfoods for all. Not only are they high in vitamins A, C, fiber and antioxidants to manage inflammation, they can be prepared in several ways,” says Schlichter. Even more so, they’re also low in FODMAPs, making them a great option to manage your symptoms. For a nice change of pace, try this delicious Stuffed Sweet Potato with Hummus Dressing.

7. Spinach

Leafy greens like spinach and collard greens are high in fiber and low in FODMAPs, making them a welcome addition to meals to help reduce inflammation and promote gut health.

“Spinach and other leafy greens provide a huge punch of nutrition without irritation,” says Schlichter. “Add them to a sandwich or create a grain or salad bowl around them to ensure you get the micronutrients in your diet without adverse symptoms.”

8. Kiwi

Another flavorful food that helps with IBS symptoms is kiwi. According to a 2018 review in the European Journal of Nutrition, kiwi has a unique combination of soluble and insoluble fiber that helps reduce abdominal discomfort and improve bowel movement consistency. “Kiwifruit is high in soluble fiber and a low-FODMAP fruit that may be helpful for those with indigestion, bloating or other IBS symptoms,” says Schlichter. You can include this gut-friendly fruit in your diet by preparing a refreshing Kale & Spinach Smoothie.

Other Tips to Help Manage IBS

In addition to eating the foods above, here are some additional tips to help manage IBS:

• Be Mindful of Fiber and Water Intake: “Fiber is helpful for digestion, but too little or too much fiber can be problematic for some,” cautions Schlichter. “While most people generally need to increase fiber, you should do so slowly and make sure you’re drinking enough water.” Aim for the daily recommendation of 25 to 34 grams of fiber (depending on age and sex).
  
  

• Add Probiotic-Rich Foods: Although there’s a wide range of probiotics, certain strains, such as Lactobacillus, Bifidobacterium and Saccharomyces, may be more beneficial for people with IBS, per a 2022 review in Cureus. “While adding probiotic-rich foods, like yogurt, sauerkraut and tempeh, is a good start, you can also consider adding a supplement to see if you notice a difference,” says Schlichter.
  
  

• Look for Ways to Manage Stress: “IBS flare-ups may happen when under stress,” says Schlichter. “Learning to manage stress through breathing, meditation, eating balanced meals to keep blood sugar stable, or exercising can be a great way to avoid flare-ups.” In addition, a 2023 meta-analysis in Stress & Health found that managing stress can help those with IBS in the short term by reducing GI symptoms.

Related: 6 Ways Stress Can Mess with Your Digestion

The Bottom Line

Finding relief from symptoms can be challenging for those who suffer from IBS. However, what you eat can make a big difference. Adding these foods to your diet can help you manage your symptoms. These foods are high in fiber, vitamins, minerals and other essential nutrients that help reduce inflammation and promote healthy digestion for optimal gut health. In addition to incorporating these foods, other ways to reduce IBS symptoms include practicing stress management, avoiding trigger foods and being mindful of fiber intake. With the proper diet and lifestyle changes, relief from IBS symptoms is possible.

Related: 4 Natural Home Remedies for an Upset Stomach, According to a Dietitian

Read the original article on Eating Well.