Diet Recommendations for IBS
Medically reviewed by Robert Burakoff, MD
Irritable bowel syndrome, commonly known as IBS, is one of the most common digestive system conditions in the US. Between 7-16% of people in the United States have IBS and it is most common in women and young adults. Managing IBS can be challenging and often includes a combination of dietary changes, supplements, and medications.
IBS is characterized by abdominal pain caused by changes in the frequency or form of bowel movements. People with IBS can experience diarrhea, constipation, or a combination of the two, along with symptoms like bloating and abdominal pain. Although the cause of IBS isn’t fully understood, it’s thought that IBS is triggered by a disordered brain-gut axis, a communication network between your gastrointestinal system and central nervous system.
Though everyone with IBS responds differently to different foods, studies show that dietary modification, including restricting certain foods and ingredients, can help relieve IBS symptoms. Here’s everything you need to know about IBS and diet, including foods to eat, foods to avoid, meal ideas, and specialized diets.
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Foods To Eat if You Have IBS
Most people with IBS have dietary triggers for their IBS symptoms, including diarrhea, bloating, and constipation. In fact, up to 84% of people with IBS report that certain foods trigger or worsen their symptoms and that dietary modifications, including removing specific foods from their diets, can be helpful.
Generally speaking, it’s recommended that people with IBS follow a well-rounded, nutritious diet and avoid or limit gas-producing foods, such as those high in insoluble fiber. Insoluble fiber passes through the digestive system intact. Soluble fiber, on the other hand, is broken down by gut bacteria to produce beneficial compounds that promote gut health.
In addition to limiting foods high in insoluble fiber, many people with IBS benefit from avoiding foods high in fermentable oligo-, di-, mono-saccharides, and polyols (FODMAPs), which are a group of carbohydrates that are poorly absorbed by the digestive system, as well as some dairy products. Following this eating pattern is known as the low FODMAP diet.
People with IBS should also consider their IBS subtype when choosing foods to eat. For example, people with constipation-predominant IBS (IBS-C) may benefit from eating foods rich in fiber, while those with diarrhea-predominant IBS (IBS-D) may find that high-fiber foods trigger diarrhea symptoms. Because of these varying factors, IBS diets should be personalized and consider individual needs and intolerances.
If you have IBS, the following foods can help you meet your nutrient needs and are less likely to trigger or worsen IBS symptoms.
Protein sources: Chicken, fish, turkey, eggs, tofu, and protein powders
Some fruits: Kiwi, blueberry, banana, mandarin, orange, passionfruit, grapefruit, and cantaloupe
Some vegetables: Zucchini, carrots, lettuce, potatoes, pumpkin, green beans, bell peppers, and eggplant
Some grains and grain products: Oats, quinoa, brown rice, brown rice pasta, gluten-free bread, buckwheat, and millet
Nuts and seeds: Macadamia nuts, peanuts, pumpkin seeds, and walnuts
Healthy fats: Olive oil, olives, avocado oil, and sesame oil
Dairy and dairy alternatives: Unsweetened yogurt, kefir, hard cheeses, and almond milk
Beverages: Non-caffeinated beverages like herbal teas and lemon water
Some people with IBS may be able to tolerate small amounts of foods that are known to trigger IBS symptoms, like legumes. Properly preparing legumes, such as by soaking them or by using a pressure cooker, can help reduce levels of compounds that contribute to symptoms such as bloating, abdominal pain, and gas. It’s recommended that people with IBS start by introducing a small amount of legumes, such as a half cup of lentils, into their diet to see how their body reacts.
Because food tolerance varies in people with IBS, the best way to develop a well-rounded diet that works for your personal needs and preferences is to use self-experimentation or work with a registered dietitian to see which foods trigger symptoms and which can safely be incorporated into your regular diet.
In addition to diet, people with IBS may also benefit from taking dietary supplements, such as a high-quality multivitamin, or developing a more targeted supplement regimen based on your individual needs. Studies show that people with IBS are more likely to be deficient in certain nutrients, such as riboflavin, vitamin D, calcium, and iron, compared to people who don’t have IBS.
Foods to Avoid
People with IBS have different dietary triggers, so it’s important to develop a diet that works for your specific needs.
That said, certain foods are more likely to trigger IBS symptoms than others. For example, foods high in FODMAPs, greasy foods, foods and drinks high in added sugar, spicy foods, and some sugar alternatives are commonly reported as IBS symptom triggers.
Plus, people with IBS should limit foods and drinks that contribute to inflammation and poor gut health, as consuming these products too often could worsen IBS symptoms and cause other health issues.
Related: What Is an Anti-Inflammatory Diet?
If you have IBS, it’s best to limit or avoid the following foods:
Foods high in FODMAPs: Cauliflower, onions, garlic, artichokes, plums, dried fruit, beans, cow’s milk, wheat and wheat products, cashews, and high-fructose corn syrup
Fried and greasy foods: Fried chicken, french fries, chips, and fast food
Foods and drinks high in added sugar: Soda, energy drinks, ice cream, and candy
Some sugar replacements: Sugar alcohols like sorbitol and xylitol
Spicy foods: Hot sauce and hot peppers
Red and processed meats: Steak, bacon, and sausage
Additionally, caffeinated and alcoholic beverages can trigger or worsen IBS symptoms, so it’s commonly advised that people with IBS limit beverages like caffeinated coffee, beer, and wine.
Remember that these are general recommendations, and not everyone with IBS will have to avoid all of these items completely.
Meal Ideas for IBS
If you’re living with IBS, it’s important to follow a nutrient-dense diet to ensure you’re hitting your daily nutrition needs.
Here are meal examples for someone with IBS.
Breakfast
The following breakfasts are balanced and make a good choice for people with IBS:
Scrambled eggs with parmesan cheese and spinach served with a side of blueberries
Oats made with natural peanut butter and collagen peptides, topped with sliced banana and cinnamon
Smoothie made with frozen berries, whey protein isolate, almond butter, and almond milk
Lunch
Try these simple ideas for a filling and IBS-friendly lunch:
Baked potato stuffed with shredded chicken, sauteed peppers, chopped tomatoes, and sprinkled with cheddar cheese
Vegetable and chickpea soup (if tolerated) served with a spinach salad topped with walnuts and grilled shrimp
Brown rice and vegetable bowl topped with properly prepared lentils (if tolerated) or grilled chicken
Dinner
Protein-rich dinners made with IBS-friendly ingredients can help keep you satiated and properly nourished:
Buckwheat soba noodles in a tahini sauce topped with grilled salmon, shredded carrots, and bok choy
Baked chicken breast served with sautéed zucchini and roasted potatoes
Rainbow quinoa salad topped with tofu or grilled chicken
Diets for IBS
Though it’s clear that dietary changes are helpful for most people with IBS, the only diet that has significant evidence to back up its use in the treatment of IBS is the low-FODMAP diet.
Low-FODMAP Diet
The low-FODMAP diet is popular amongst people with IBS and has been shown to relieve IBS symptoms such as gas, bloating, and diarrhea. FODMAPs are a group of short-chain carbohydrates found in foods like plums, cow’s milk, and beans that are poorly absorbed by the small intestine. FODMAPs are fermented by bacteria in the large intestine, which produces gas and also draws water into the intestines. This can trigger and worsen IBS symptoms like diarrhea and bloating.
People with IBS are much more likely to be intolerant to FODMAPs compared to the general population. Research suggests that up to 86% of people with IBS experience significant improvements in their symptoms after eliminating high-FODMAP foods from their diet.
When following the low-FODMAP diet, high-FODMAP foods are removed and then slowly reintroduced to the diet to identify foods that trigger symptoms. If a person tolerates a high-FODMAP food, it can be reintroduced into the diet, while foods that trigger symptoms are typically removed from the diet.
Though the low-FODMAP diet can be helpful for people with IBS, it can be challenging to implement and follow, which is why it’s recommended that people interested in trying a low-FODMAP diet work with a healthcare provider like a gastroenterologist or registered dietitian who is experienced in using the low-FODMAP diet to treat IBS.
Other Diets
While the low-FODMAP diet is the most researched diet in the treatment of IBS, limited evidence suggests that other eating patterns may be helpful for people with IBS, such as:
Gluten-free diet: Some studies show that gluten-free diets, which restrict foods and ingredients containing gluten, could help reduce IBS symptoms like frequent bowel movements. However, research is limited at this time.
Specific carbohydrate diet (SCD diet): The specific carbohydrate diet (SCD) is an exclusion diet that’s used to treat certain digestive conditions, such as inflammatory bowel disease (IBD). The SCD diet cuts out foods such as grains, starches, dairy products, and added sugars. Studies suggest that the SCD diet may slightly improve IBS symptoms like bloating and distension, but it doesn’t seem to be as effective as the low-FODMAP diet.
Other diets, such as the paleo diet, low-carb diet, and low-fat diet may also help reduce IBS symptoms, but there’s currently not enough evidence to recommend these eating patterns as a way to treat IBS.
Other Management Methods
In addition to dietary changes, there are other ways to improve symptoms and quality of life when living with IBS. Regular exercise, managing stress, staying hydrated by drinking plenty of water, and avoiding excessive alcohol consumption are just some evidence-based ways to stay healthy when living with IBS.
Additionally, working with a healthcare team, including a gastroenterologist and a registered dietitian, can be helpful. Your healthcare provider can provide support and recommendations for IBS management, including dietary treatment.
A Quick Review
IBS is a common digestive condition that impacts a large portion of the US population. Though everyone with IBS has different dietary needs, research suggests that certain dietary changes, including limiting foods high in FODMAPs and added sugar, can help reduce and manage IBS symptoms.
Evidence suggests that specific diets, such as the low-FODMAP diet and the gluten-free diet, may provide symptom relief for people living with IBS.
Because there’s no one-size-fits-all diet for IBS, it’s suggested that people with IBS work with their healthcare provider to develop a dietary pattern that works best for their specific needs.
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