The Best Foods for IBS Relief: What to Eat to Soothe Your Gut

Bloating, abdominal pain, unpleasant bowel movements—if you’re no stranger to these symptoms, it’s possible you may have IBS, or Irritable Bowel Syndrome. Oftentimes, your symptoms depend on what foods you are eating. But the good news is that foods can be what soothe your IBS symptoms, too. Read on for some Registered-Dietitian approved strategies for IBS relief and soothe your gut! Fair warning: we’ll definitely be talking about poop. 

What is IBS?

Irritable Bowel syndrome (IBS) is defined as long-term disorder of brain-gut interaction marked by regular abdominal pain at least once per week for 3 months and is accompanied by two or more of the following symptoms: painful bowel movements or bowel movements that relieve IBS pain, change in frequency of bowel movements, or a change in appearance of bowel movements. There are a couple different types of IBS associated with different symptoms: IBS-C (constipation), IBS-D (diarrhea), IBS-M (mixed constipation and diarrhea), and IBS-U (unclassified). It often is associated with bloating and gas, as well.

How Does Diet Impact IBS?

Oftentimes, IBS symptoms are triggered by what you eat. Common trigger foods include dairy products, gas-producing foods like beans or onions, and caffeine. A registered dietitian can help you comb through potential triggers in your diet and assess what and how much of these you can eat without restricting your diet. A dietitian can also suggest comparable swaps that you might enjoy while reducing your symptoms. 

How do certain foods trigger IBS symptoms?

Common trigger foods can lead to GI symptoms in a variety of ways. For example, spicy food or alcohol often may exacerbate abdominal pain and loose stools, because of the ways they stimulate intestinal motility. Other common triggers, such as beans, onions, and Brussels sprouts, often lead to abdominal distention/bloating and gas because of bacterial fermentation in the gut. 

How do certain foods alleviate IBS symptoms?

Some foods can soothe our gut in the short-term. For example, peppermint can relieve stomach cramps, bloating, and flatulence by relaxing the bowel muscles. Other foods can soothe or support long-term gut health by addressing an underlying issue. Sources of soluble fiber, such as psyllium husk, can address both constipation and diarrhea. It not only provides bulk to your stool for better bowel movement, but also can promote positive changes to gut bacteria for longer-term relief.

The Best Foods for IBS Relief

Low FODMAP Fruits and Vegetables

Try blueberries, clementines, arugula, carrots, and potato. These foods are considered Low FODMAP and, therefore, are low in carbohydrate components that often trigger IBS symptoms, because they are poorly absorbed and rapidly fermented. 

Soluble Fiber Foods

Psyllium husk is a great source of soluble fiber. Foods such as avocado, black beans, white beans, mango, and figs are also rich in soluble fiber, though some of them may be high in FODMAPs, which can trigger IBS symptoms. Test them out and track how you feel! Soluble fiber, specifically soluble viscous fiber, often improves symptoms of IBS because it is minimally fermented and forms a gel that solidifies your poop. It can also act as a prebiotic that induces the growth of beneficial bacteria in the gut microbiome for optimal digestive health.

Probiotic-Rich Foods

Yogurt, kefir, kimchi, sauerkraut, and miso all contain microorganisms that colonize the gut with good bacteria and are beneficial to our health. While probiotic foods are not currently an official recommended  treatment for IBS, they are often studied for their benefits in diarrhea, inflammatory bowel disease, and immunity.

Lean Proteins

Lean animal proteins, such as chicken breast, low-fat yogurt, or lean cuts of beef  are generally well tolerated in people with IBS, likely because these foods contain no fermentable carbohydrates and are low in fat – two components that often contribute to symptoms.

Anti-Inflammatory Foods

An anti-inflammatory diet is rich in olive oil, fatty fish, nuts, fruits, vegetables; and limits processed meat, refined grains, sugar, and fried foods. While there is no evidence supporting the use of an anti-inflammatory diet for IBS, it may be beneficial as this diet is low in common triggers, such as alcohol and fried food, and high in fiber, supporting regular bowel movement.

Foods to Avoid with IBS

Onions, garlic, and beans

Common IBS triggers include onion, garlic, and beans. Onion and garlic are high in a FODMAP called fructan. Beans are high in a FODMAP called galacto-oligosaccharides, or GOS. Depending on the person, one may or may not be more or less sensitive to these FODMAPs. The goal is to figure out the level of sensitivity to your trigger foods so we can limit it only to the degree you need, allowing for as much variety and as little restriction as possible.

Fried and fatty foods

Fried and fatty foods are, of course, high in fat. Fat in excess may lead to symptoms of abdominal pain, increased gas, abdominal distention and bloating, and loose stools. Most people do not need to avoid fat, however, it may be beneficial to limit to moderate amounts in one sitting. For example, people with IBS may do better with a fatty fish with vegetables than, say, a burger and fries.

Dairy products 

People may need to avoid or limit dairy, specifically milk, cream, yogurt, ricotta, and cottage cheese, to name a few, if they are lactose intolerant. People who are lactose intolerant may not have sufficient enzymes, namely lactase, to digest lactose, or milk sugar. However, they may be able to tolerate small quantities of lactose and use lactase supplements with meals containing lactose. People with lactose intolerance should be able to tolerate other dairy products low in lactose, however. For example, most cheeses and butter are virtually lactose-free. Additionally, many dairy products have a lactose-free version or plant-based alternative, such as lactose-free yogurt or coconut yogurt. 

Carbonated drinks and artificial sweeteners

If you commonly deal with gas and bloating, you might need to cut out carbonated drinks. An additional reason may include how these products are sweetened. Products sweetened with sugar alcohols, such as erythritol, xylitol, and maltitol may lead to IBS symptoms, particularly gas, abdominal pain, and loose stools. This is because sugar alcohols are high FODMAP. Keep an eye out for sugar alcohols in other products, as well, such as protein powder, sugar-free gum, and products marketed as low-carb or keto.

IBS Frequently Asked Questions (FAQs)

What is a low-FODMAP diet, and is it necessary for IBS relief?

The low FODMAP diet is a diet low in poorly-absorbed, rapidly-fermentable carbohydrates that are associated with IBS symptoms, particularly abdominal pain and bloating. It is an elimination diet used to assess your trigger foods and the quantity of these trigger foods you are able to eat without significant symptoms. Some examples of common high FODMAP foods include garlic, onion, ripe banana, high-fructose corn syrup, wheat, and cauliflower. The low FODMAP diet has been shown to improve the symptoms for up to 80% of people with IBS. However, it is not the only method of relief—many people may see improvement in symptoms with a more traditional IBS diet or with the use of remedies and medications. 

Are there any natural remedies that can help with IBS symptoms?

Some natural remedies that may help with IBS symptoms include peppermint capsules or tea, ginger tea, and fennel seed tea. 

How long does it take to see results from dietary changes?

It is typically recommended to make diet adjustments for 4-6 weeks, however, I often see symptom improvement in as little as two weeks.

Can probiotics cure IBS?

No. Probiotics are not considered a cure for IBS, however, some people do find improvement in their IBS symptoms when supplementing with a probiotic. I like to recommend eating probiotic-rich foods, such as yogurt, kimchi, or sauerkraut!

Are there supplements that complement an IBS-friendly diet?

Some people find relief when using probiotics and digestive enzyme supplementation, however, more research is needed, and it’s always best to talk to your registered dietitian or healthcare provider before introducing any supplements into your routine.

Get Support from a Registered Dietitian

Want to take control of your IBS symptoms, and find lifestyle and diet strategies that work for you? Get matched with a registered dietitian today—we are in network with most major insurance plans, and 93% of our patients have their appointments covered! We can even work with your primary healthcare provider to collaborate on your care for irritable bowel syndrome treatment.