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30 Foods to Help Relieve Irritable Bowel Syndrome Symptoms

Discover the top 30 foods that can help relieve IBS symptoms such as bloating, gas, abdominal pain, and diarrhea. Adjusting your diet can help alleviate some of the symptoms that come with IBS. Find out which foods can help and what triggers to avoid in this article by mariabutler
Estimated reading time: 4 min 16 sec
30 Foods to Help Relieve Irritable Bowel Syndrome Symptoms Photo by cottonbro studio on Pexels

If you suffer from irritable bowel syndrome (IBS), you know how frustrating the symptoms can be. Bloating, gas, abdominal pain, and diarrhea can make it difficult to enjoy your day-to-day activities.

While there’s no cure for IBS, adjusting your diet can help alleviate some of the symptoms.

Here are 30 foods that may help relieve IBS symptoms:.

1. Bananas

One medium-sized banana contains about 3 grams of fiber, which can help regulate bowel movements. Bananas are also a good source of potassium, which can help prevent constipation.

2. Blueberries

Blueberries are rich in antioxidants and contain a compound called pectin, which can help reduce diarrhea. They are also low in fructose, which can be a trigger for some people with IBS.

3. Brown Rice

Brown rice is a good source of soluble fiber, which can help regulate bowel movements. It’s also low in fat and easy to digest.

4. Carrots

Carrots are high in fiber and can help ease constipation. They are also low in FODMAPs, which can be a trigger for some people with IBS.

5. Cherries

Cherries are high in antioxidants and contain a compound called anthocyanins, which can help reduce inflammation in the gut.

6. Cucumber

Cucumbers are high in water and can help hydrate the body. They are also low in FODMAPs, which can be a trigger for some people with IBS.

7. Ginger

Ginger has anti-inflammatory properties and can help reduce nausea and vomiting. It can also help relieve diarrhea and abdominal pain.

8. Grapes

Grapes are high in antioxidants and contain a compound called resveratrol, which can help reduce inflammation in the gut.

9. Honey

Honey has antibacterial properties and can help reduce inflammation in the gut. It may also help relieve diarrhea and abdominal pain.

10. Kiwi

Kiwi is high in fiber and can help regulate bowel movements. It’s also low in FODMAPs, which can be a trigger for some people with IBS.

11. Lemon

Lemon can help reduce inflammation in the gut and may also help relieve nausea and vomiting. Drinking lemon water can also help hydrate the body.

12. Oatmeal

Oatmeal is a good source of soluble fiber, which can help regulate bowel movements. It’s also low in fat and easy to digest.

13. Peppermint

Peppermint has anti-spasmodic properties and can help relieve abdominal cramping. It can also help reduce bloating and gas.

14. Pineapple

Pineapple contains an enzyme called bromelain, which can help reduce inflammation in the gut. It may also help improve digestion and reduce bloating.

15. Potatoes

Potatoes are a good source of potassium, which can help prevent constipation. They are also easy to digest and can help relieve stomach pain.

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16. Quinoa

Quinoa is a good source of protein and fiber, which can help keep you feeling full and regulate bowel movements. It’s also low in fat and easy to digest.

17. Salmon

Salmon is rich in omega-3 fatty acids, which can help reduce inflammation in the gut. It’s also a good source of protein and easy to digest.

18. Spinach

Spinach is high in fiber and can help regulate bowel movements. It’s also a good source of iron and other nutrients.

19. Sweet Potato

Sweet potatoes are a good source of fiber and can help regulate bowel movements. They are also a good source of vitamins and minerals.

20. Tuna

Tuna is a good source of protein and easy to digest. It’s also low in fat and can help reduce inflammation in the gut.

21. Turmeric

Turmeric has anti-inflammatory properties and can help reduce inflammation in the gut. It may also help relieve abdominal pain and diarrhea.

22. Walnuts

Walnuts are high in omega-3 fatty acids, which can help reduce inflammation in the gut. They are also a good source of protein and fiber.

23. Watermelon

Watermelon is high in water and can help hydrate the body. It’s also low in FODMAPs, which can be a trigger for some people with IBS.

24. White Rice

White rice is easy to digest and can help relieve stomach pain. It’s also a good source of carbohydrates, which can help provide energy.

25. Yogurt

Yogurt contains probiotics, which can help improve gut health. It’s also a good source of protein and calcium.

26. Zucchini

Zucchini is low in FODMAPs, which can be a trigger for some people with IBS. It’s also high in fiber and can help regulate bowel movements.

27. Almond Milk

Almond milk is a good alternative to dairy milk for people with lactose intolerance. It’s also low in fat and easy to digest.

28. Brown Bread

Brown bread is a good source of fiber and can help regulate bowel movements. It’s also low in fat and easy to digest.

29. Chicken

Chicken is a good source of protein and easy to digest. It’s also low in fat and can help reduce inflammation in the gut.

30. Peanuts

Peanuts are high in fiber and can help regulate bowel movements. They are also a good source of protein and easy to digest.

While these foods may help relieve IBS symptoms, it’s important to remember that everyone’s body is different. It’s a good idea to keep a food diary to track what foods may be triggering your symptoms.

Speak to a healthcare provider if you have concerns about your diet or symptoms.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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