In This ArticleView AllIn This ArticleThe Best Foods for IBSOther Tips
In This ArticleView All
View All
In This Article
The Best Foods for IBS
Other Tips
For the estimated 10% to 15% of Americans, per theAmerican 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,diarrheaand constipation, IBS can significantly impact one’s quality of life. According to theNational 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.
Alow-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.
Pictured Recipe:Lemony-Garlic Pan-Seared Salmon
Photographer: Morgan Hunt Glaze, Food Stylist: Ruth Blackburn, Prop Stylist: Christine Keely
1. Salmon
Sarah Schlichter, M.P.H., RDN, a registered dietitian atBucket List Tummy, tellsEatingWell, “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 theInternational Journal of Molecular Sciencesconcluded 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. TheseGarlic-Butter Salmon Bitesmake 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. Fiberhelps soften and bulk up your poop, making it move more easily through your GI tract. Additionally, bell peppers are anexceptional 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 simple3-Ingredient Bell Pepper & Cheese Egg Cupsare 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 inFrontiers in Nutrition.
4. Avocado
Avocados are afantastic 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 anexcellent source of proteinand contain essential vitamins and minerals, includingvitamin B12and 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 ourEggs in Tomato Sauce with Chickpeas & Spinachrecipe. “Eggs are generally safe for IBS symptoms and also provide a ton of nutrition,” states Schlichter.
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 deliciousStuffed Sweet Potato with Hummus Dressing.
7. Spinach
Leafy greenslike 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. Berries
Additionally, berries are packed with antioxidants that can reduce inflammation and protect your gut lining. Try incorporating a variety of berries like blueberries, strawberries and raspberries into your diet for a sweet, gut-friendly boost.
Other Tips to Help Manage IBS
In addition to eating the foods above, here are some additional tips to help manage IBS:
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 essentialnutrients that help reduce inflammationand 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.
4 Natural Home Remedies for an Upset Stomach, According to a Dietitian
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
