If you suffer from Irritable Bowel Syndrome (IBS), you know how difficult it can be to find foods that don’t trigger your symptoms.

IBS is a chronic digestive disorder that affects the large intestine and can cause a variety of uncomfortable symptoms, such as bloating, gas, abdominal pain, and diarrhea or constipation.

While there isn’t a specific diet that works for everyone with IBS, certain foods can worsen symptoms and others can help bring relief. In this article, we’ll explore some of the best foods for IBS, as well as foods to avoid.

Best Foods for IBS

1. Soluble Fiber

Fiber is an important nutrient for digestive health, but not all fibers are created equal. Soluble fiber, which dissolves in water, can help relieve constipation and prevent diarrhea by making stools softer and easier to pass.

Some good sources of soluble fiber include:.

Oats
Barley
Quinoa
Nuts and seeds
Fruits, such as apples, berries, and citrus fruits
Vegetables, such as carrots, sweet potatoes, and squash

2. Probiotics

Probiotics are beneficial bacteria that can help improve gut health and reduce symptoms of IBS, particularly bloating and gas. They can be found in fermented foods, such as:.

Yogurt
Kefir
Sauerkraut
Kimchi
Miso
Tempeh

3. Low-FODMAP Foods

The Low-FODMAP diet is a temporary elimination diet that has been shown to be effective for reducing symptoms of IBS. FODMAPs are a group of carbohydrates that are poorly absorbed by some people, leading to gut symptoms.

Some low-FODMAP foods that are safe to eat include:.

Almond milk
Brown rice
Chicken
Eggplant
Green beans
Olive oil
Peanut butter
Strawberries
Tuna

Foods to Avoid for IBS

1. High-FODMAP Foods

As mentioned, FODMAPs can worsen symptoms of IBS in some people, so it’s important to avoid high-FODMAP foods during the elimination phase of the Low-FODMAP diet. High-FODMAP foods to avoid include:.

Apples
Asparagus
Artichokes
Beans
Cashews
Cauliflower
Mushrooms
Onions
Wheat

2. Dairy Products

Many people with IBS are lactose intolerant, meaning they have difficulty digesting lactose, a sugar found in milk and dairy products.

If you suspect that dairy is a trigger for your symptoms, try cutting it out of your diet for a few weeks to see if symptoms improve.

3. Processed and Fried Foods

Foods that are high in fat or have been heavily processed can be difficult to digest and may worsen IBS symptoms. Examples include:.

Fast food
Processed snacks, such as chips and cookies
Deep-fried foods
High-fat meats, such as sausage and bacon

Tips for Managing IBS with Diet

While finding the best foods for IBS can be helpful, it’s important to keep in mind that everyone’s triggers and tolerances are different. Here are a few general tips for managing IBS with diet:.

Eat small, frequent meals throughout the day to avoid overloading your digestive system.
Chew your food slowly and thoroughly to aid digestion.
Avoid drinking carbonated beverages or using straws, as they can increase gas in the digestive tract.
Stay hydrated by drinking plenty of water, herbal tea or other non-caffeinated beverages.
Consider keeping a food diary to help identify trigger foods and track symptom changes.

Conclusion

Finding the best foods for IBS is a bit of trial and error, but incorporating more soluble fiber, probiotics, and low-FODMAP foods can be helpful for many people.

Conversely, avoiding high-FODMAP foods, dairy products, and processed or fried foods may also help reduce symptoms. Remember that it’s important to work with a healthcare provider or registered dietitian to develop an individualized plan for managing IBS through diet.