Irritable bowel syndrome (IBS) diet

Irritable bowel syndrome (IBS) is a common condition that affects the large intestine. It can cause a range of symptoms, including abdominal pain, bloating, constipation, and diarrhea. Although the exact cause of IBS is unknown, certain foods and beverages can trigger or worsen symptoms.

Fortunately, making dietary changes can often help manage IBS symptoms. In this post, we'll discuss the recommended IBS diet, including what to eat and what to avoid.

 

Foods to eat on an IBS diet

The following foods are typically safe to eat on an IBS diet:

Low FODMAP fruits

FODMAPs are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to IBS symptoms. Eating low FODMAP fruits can help reduce symptoms. Examples include:

• Bananas
• Blueberries
• Cantaloupe
• Grapes
• Kiwi
• Oranges
• Pineapple
• Strawberries

Vegetables

Non-starchy vegetables are generally safe for people with IBS. Examples include:

• Carrots
• Cucumbers
• Green beans
• Lettuce
• Peppers
• Tomatoes
• Zucchini

Whole grains

Whole grains are a good source of fiber, which can help regulate bowel movements. However, people with IBS should choose grains that are low in FODMAPs. Examples include:

• Brown rice
• Oats
• Quinoa

Lean protein

Lean protein sources are usually well-tolerated by people with IBS. Examples include:

• Chicken
• Fish
• Turkey

Dairy alternatives

Dairy products can be problematic for people with IBS. Luckily, there are plenty of dairy alternatives available, including:

• Almond milk
• Coconut milk
• Lactose-free milk
• Soy milk

Nuts and seeds

Nuts and seeds are a good source of healthy fats and protein. People with IBS should choose nuts and seeds that are low in FODMAPs. Examples include:

• Almonds
• Chia seeds
• Flaxseeds
• Macadamia nuts
• Peanuts
• Walnuts

 

Foods to avoid on an IBS diet

The following foods and beverages are often associated with IBS symptoms and should be avoided or limited:

High FODMAP fruits

High FODMAP fruits can trigger IBS symptoms. Examples include:

• Apples
• Apricots
• Cherries
• Mango
• Nectarines
• Peaches
• Plums

Vegetables

Some vegetables are high in FODMAPs and can cause IBS symptoms. Examples include:

• Artichokes
• Asparagus
• Broccoli
• Cabbage
• Cauliflower
• Garlic
• Onions

Grains

Some grains are high in FODMAPs and should be avoided. Examples include:

• Barley
• Rye
• Wheat

Dairy products

Dairy products can be difficult to digest for some people with IBS. Examples include:

• Cheese
• Ice cream
• Milk
• Yogurt

Beans and legumes

Beans and legumes are high in FODMAPs and can cause IBS symptoms. Examples include:

• Black beans
• Chickpeas
• Kidney beans
• Lentils

Beverages

Some beverages can trigger IBS symptoms. Examples include:

• Alcohol
• Carbonated beverages
• Coffee
• Tea

 

Tips for following an IBS diet

Here are some tips for following an IBS diet:

Keep a food diary

Keeping a food diary can help you track your symptoms and identify which foods may be causing them. Write down what you eat and drink, as well as any symptoms you experience, and note the time of day. This can help you and your healthcare provider identify patterns and develop an effective dietary plan.

Eat small, frequent meals

Eating smaller meals throughout the day can help reduce the strain on your digestive system and make it easier for your body to digest food. Try to eat every three to four hours and avoid skipping meals.

Drink plenty of water

Staying hydrated is important for maintaining good digestive health. Aim to drink at least eight glasses of water per day, and avoid sugary or caffeinated beverages.

Cook your vegetables

Cooking your vegetables can make them easier to digest and may reduce the risk of triggering IBS symptoms. Boiling, steaming, or roasting vegetables can all be good options.

Choose low-fat foods

Foods that are high in fat can be difficult to digest and may trigger IBS symptoms. Choose lean proteins, low-fat dairy alternatives, and avoid fried or greasy foods.

Be cautious with fiber

Fiber is important for maintaining regular bowel movements, but it can also be a trigger for IBS symptoms. If you are increasing your fiber intake, do so gradually and make sure to drink plenty of water.

 

Conclusion

If you have IBS, making dietary changes can be an effective way to manage your symptoms. By avoiding trigger foods and choosing low FODMAP options, you can help reduce abdominal pain, bloating, constipation, and diarrhea. Work with your healthcare provider to develop an individualized dietary plan that works for you. With a little planning and effort, you can still enjoy delicious and satisfying meals while managing your IBS symptoms.

 

Safe Foods	Avoid Foods
Low FODMAP fruits: Bananas, Blueberries, Cantaloupe, Grapes, Kiwi, Oranges, Pineapple, Strawberries	High FODMAP fruits: Apples, Apricots, Cherries, Mango, Nectarines, Peaches, Plums
Vegetables: Carrots, Cucumbers, Green beans, Lettuce, Peppers, Tomatoes, Zucchini	Vegetables: Artichokes, Asparagus, Broccoli, Cabbage, Cauliflower, Garlic, Onions
Whole grains: Brown rice, Oats, Quinoa	Grains: Barley, Rye, Wheat
Lean protein: Chicken, Fish, Turkey	Dairy products: Cheese, Ice cream, Milk, Yogurt
Dairy alternatives: Almond milk, Coconut milk, Lactose-free milk, Soy milk	Beans and legumes: Black beans, Chickpeas, Kidney beans, Lentils
Nuts and seeds: Almonds, Chia seeds, Flaxseeds, Macadamia nuts, Peanuts, Walnuts	Beverages: Alcohol, Carbonated beverages, Coffee, Tea