IBS is a frustrating condition that causes inflammation of the intestines, resulting in pain, bloating, gas, and diarrhea, and constipation. Many factors can impact IBS symptoms, including diet, stress reduction, and some medications. While it’s important to talk to your doctor about how to best manage your symptoms, making changes to your diet can have a tremendous impact on your day to day IBS pain.
There are certain foods that are best to avoid when trying to reduce IBS symptoms. Some people can start by eliminating foods from their diets for several weeks, then slowly add foods back in depending on their symptoms. It’s important to listen to your body and recognize when certain foods trigger your symptoms. Common IBS triggers include:
High-fat foods – These include fast food, fried foods, and fatty meats
High-gas foods – Examples include beans, carbonated drinks, and certain raw fruits and vegetables, such as broccoli and cauliflower
Chocolate
Caffeine, specifically coffee – Some people report that they’re able to drink “cowboy coffee”. This is a method of brewing coffee by boiling the grounds directly in boiling water for 4 to 6 minutes, then filtering out the grounds. Boiling the grounds reduces the amount of acid in the coffee, and may make coffee less irritating to your digestive system
Insoluble fiber – Example foods include tomatoes, raisins, nuts, whole grains, cabbage, and broccoli
Gluten – Wheat is the most common source of gluten, but it can also be found in barley and rye. Even people who do not have celiac disease may find reduced IBS symptoms by eliminating gluten from their diet. The best way to find out if gluten triggers your symptoms is to eliminate it from your diet completely for several weeks, then slowly start adding it back in. Additionally, some people may be more sensitive to more processed forms of gluten, such as cereals and pasta, but not have as strong of a reaction to less processed forms of the grains such as steamed barley.
Dairy – Like gluten, even those who do not have a dairy allergy or are not lactose-intolerant may find that dairy triggers their IBS symptoms. It may be helpful to eliminate dairy completely from your diet for several weeks and see how your symptoms react.
FODMAPs – This stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are difficult to digest carbohydrates that can cause bloating and gas, and are found in certain fruits, vegetables, grains, and dairy. It’s best to eliminate these from your diet for 6 to 8 weeks to see if your symptoms improve.
Common FODMAPs include:
Be sure to avoid any food that you already know you’re allergic to or sensitive to. If you’re unsure, you can be tested for food allergies by your doctor. You can also track your triggers and begin eliminating foods that you suspect trigger your symptoms.
The list of foods to avoid when experiencing IBS may seem overwhelming, but there are still many foods that you can enjoy. Some foods can even help improve your symptoms.
Fiber – The average adult is recommended to consume 20g to 35g of fiber per day. If you have IBS, you may initially need to reduce your fiber intake, then increase it slowly over time. However, eating fiber, particularly soluble fiber, can help reduce symptoms. Soluble fiber simply refers to fiber that dissolves in water, meaning that it’s easier to digest. Foods with soluble fiber include berries, carrots, and oatmeal.
Peppermint – Peppermint is an antispasmodic that can help relax the intestinal muscles and thereby reduce pain. This may not work for everyone, but it may be worth a try.
Probiotics – These are live, healthy bacteria that can be found in supplements or in yogurt, and they've shown to improve gut health. It’s always best to talk with your doctor before taking a supplement. Additionally, be aware that many probiotics need to be refrigerated in order to keep the bacteria alive and effective.
Water – Drinking plenty of water every day is important for keeping your intestines hydrated and improving digestion
Also Consider…
•Cooking vegetables to make them easier to digest
•Peeling the skin off of fruits and veggies
•Eating lean meats and fish
There are also many snacks to help get you through between meals without aggravating your IBS.
Fruit – berries, cantaloupe, grapes, kiwi, pineapple, banana, clementines, and coconut
Vegetables – bell peppers, carrots, cucumber, zucchini, edamame, kale, arugula, collard greens, and ginger
Hard-boiled eggs
Gluten-free crackers and pretzels
Air-popped popcorn
Seed-based granola bars – these may require some experimentation based on your symptoms
Zucchini Hummus (Try this one from The Low Fodmap Diet)
No-bake energy bars and bites – a simple Google or Pinterest search can produce dozens of results
Quinoa Breakfast Cookies (This one from Love and Lemons) IBS-approved
Tuna
Certain low-FODMAP cheeses – you may need to experiment based on your personal sensitivity to FODMAPs and to dairy
Dealing with IBS can be challenging, not simply because it's painful, but because there are many foods to avoid. Additionally, foods that trigger one person's symptoms may not trigger your symptoms. It's best to eliminate foods that you know you're allergic to or that you know aggravate your IBS. If you are still experiencing symptoms, consider eliminating some of the foods mentioned above for several weeks to see how you respond. If you feel well, you can then slowly add food items in one at a time, tracking your body's reactions. In the meantime, enjoy the food and snack ideas that don't cause bloating or pain.
Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional consultation or advice related to your health or finances. No reference to an identifiable individual or company is intended as an endorsement thereof. Some or all of this article may have been generated using artificial intelligence, and it may contain certain inaccuracies or unreliable information. Readers should not rely on this article for information and should consult with professionals for personal advice.