If you suffer from Irritable Bowel Syndrome (IBS), you know how challenging it can feel to manage the condition. IBS is a chronic digestive disorder characterized by symptoms such as bloating, gas, abdominal pain, and irregular bowel movements.

While there is no cure for IBS, it is possible to alleviate the symptoms of the disorder with certain changes in diet. In this article, we will discuss the IBS-friendly foods that may alleviate symptoms and improve digestive health.

Probiotic Foods

Probiotic foods can be incredibly beneficial for those with IBS. These foods contain live bacteria that help to promote the growth of good bacteria in the gut. This, in turn, helps to alleviate symptoms such as bloating, gas, and constipation.

Examples of probiotic-rich foods include:.

Yogurt
Kefir
Sauerkraut
Kombucha
Kimchi

Fiber-Rich Foods

Fiber is an essential nutrient for digestive health, and it’s particularly important for those with IBS. Fiber helps to keep bowel movements regular and can prevent both diarrhea and constipation.

However, it’s important to note that not all types of fiber are created equal—some types may exacerbate IBS symptoms. The two types of fiber to look for are:.

Soluble fiber: found in foods like oatmeal, apples, and carrots.
Insoluble fiber: found in foods like whole wheat, nuts, and beans.

It’s important to slowly increase fiber intake to avoid sudden changes in bowel movements. Eating a variety of high-fiber foods is the best way to get all the nutrients your body needs.

Low-FODMAP Foods

Low-FODMAP foods are a type of diet that eliminates certain types of carbohydrates that can be difficult to digest for those with IBS. The acronym FODMAP stands for:.

Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols

Foods that are low in FODMAPs are less likely to cause digestive problems in those with IBS. Some examples of low-FODMAP foods include:.

Bananas
Blueberries
Cantaloupe
Cucumber
Carrots
Eggplant
Grapes
Lettuce
Oranges
Strawberries
Tomatoes

If you are interested in trying a low-FODMAP diet, it is crucial to work with a healthcare provider or a registered dietitian who specializes in IBS.

Gluten-Free Foods

Many people with IBS may benefit from following a gluten-free diet. Gluten is a protein found in wheat, barley, and rye that can trigger symptoms of IBS in some people.

While gluten is a critical nutrient for some people, it’s possible to follow a healthy, balanced diet without consuming it. Those with IBS can consume many gluten-free grains such as:.

Rice
Quinoa
Buckwheat
Millet
Amaranth

It’s essential to select gluten-free products that are labeled as such, as many food items can contain gluten without being apparent just by their name.

While the primary benefits of a gluten-free diet come from eliminating gluten, but it’s always best to consult a doctor or dietitian first before following a gluten-free diet.

Lean Protein Sources

Protein is an essential nutrient that helps to build muscle and repair tissue. But some sources of protein are better for those with IBS than others. For example, fatty meats can be more difficult to digest and can aggravate existing symptoms.

However, lean protein sources such as:.

Chicken
Fish
Turkey
Lean beef
Eggs
Tofu
Tempeh

Such high-quality proteins are easier to digest and less likely to trigger bloating, gas, and gastrointestinal problems.

It’s important to note how meats are prepared, such as avoiding frying and adopting proper cooking methods such as grilling, baking or roasting.

Healthy Fats

Although high-fat meals are generally tough for those with IBS to handle, it’s still essential to consume some healthy fats in a balanced diet. The best fats for IBS include:.

Avocado
Salmon
Nuts (such as walnuts, almonds, and pecans)
Seeds (like flax seeds and chia seeds)
Extra-virgin olive oil

Healthy fats are essential for absorbing vitamins and keeping the digestive system healthy. However, it’s important to consume these fats in moderation as overeating can lead to symptoms of IBS.

Hydration

Adequate hydration is critical for bowel regularity and preventing constipation, which can exacerbate IBS symptoms.

Most health experts recommend consuming about 8-10 glasses of water per day, but this varies based on age, sex, lifestyle, and climate etc. If regular water intake feels tough, try incorporating sweetened lemon water, coconut water, herbal teas, fruit tea and vegetable broth to increase your fluid intake.

Steer clear of alcohol and caffeine, as both can irritate the digestive system in those with IBS.

Conclusion

If you suffer from Irritable Bowel Syndrome, a few tweaks to your diet is all it takes to relieve symptoms substantially. Experimenting with the food groups discussed above can help you find what works best for you.

In general, focus on consuming IBS-friendly foods that help promote gut health and alleviate digestive symptoms. A healthcare provider will help you tailor your diet plan in a way that suits your specific gastrointestinal system and nutritional needs.