Managing Irritable Bowel Syndrome (IBS) often involves cutting back on certain carbs, keeping an eye on fiber intake, and choosing low-fat foods.
For some people, IBS symptoms—like stomach pain, bloating, and diarrhea—can really disrupt daily life.
While medical treatment is key for IBS, diet changes can also make a difference. In fact, about 8 out of 10 people with IBS notice that specific foods make their symptoms worse.
Let’s take a look at the most common diets that can help ease IBS discomfort.
Low FODMAP Diet for IBS
The term “FODMAP” stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
FODMAPs are sugars that can ferment in the gut, potentially causing digestive issues for some people. Since they’re harder to digest and absorb, they often move through the small intestine and reach the colon intact, where gut bacteria break them down.
This fermentation process produces gas, which can lead to classic IBS symptoms like bloating, stomach pain, and diarrhea.
FODMAPs also pull water into the intestines, which may contribute to abdominal swelling.
A low FODMAP diet is a type of elimination diet. You’ll cut out high-FODMAP foods for 4 to 6 weeks to see if symptoms improve, then slowly reintroduce foods to pinpoint triggers.
A 2019 review found that about 3 out of 4 people with IBS felt better after trying this diet.
High-FODMAP Foods to Limit:
- Dairy with lactose (cow’s milk, ice cream, cheese, yogurt)
- Certain fruits (peaches, watermelon, pears, mangoes, apples, plums, nectarines)
- Legumes (chickpeas, kidney beans, lentils)
- High-fructose corn syrup
- Artificial sweeteners
- Wheat-based bread, cereals, and pasta
- Some veggies (artichokes, asparagus, broccoli, onions, Brussels sprouts)
Note: This diet doesn’t cut out all fruits, veggies, or dairy—just certain ones.
Low-FODMAP Foods You Can Eat:
- Lactose-free milk or dairy alternatives (almond milk, rice milk)
- Fruits like oranges, blueberries, strawberries, grapes
- Eggs
- Lean meats (skinless chicken, turkey)
- Fish (cod, halibut)
- Veggies (carrots, eggplant, green beans, pumpkin, zucchini)
- Rice, quinoa
- Tofu
- Soy milk
- Hard cheeses
Before starting this diet, it’s a good idea to talk to a doctor or dietitian to avoid missing out on key nutrients.
High-Fiber Diet
Fiber is a carb that can be helpful for IBS.
A 2023 review suggests that fiber soaks up water in the gut, making stool bulkier and softer. This may help:
- Regulate bowel movements
- Ease diarrhea
- Reduce gas
- Lessen bloating and stomach pain
There are two types of fiber:
- Soluble fiber – Dissolves in the gut, forming a gel that aids digestion (found in fruit, beans, oats).
- Insoluble fiber – Passes through undigested, speeding up digestion (found in brown rice, nuts, seeds, grains).
The review notes that soluble fiber is better for IBS, while insoluble fiber might make symptoms worse—especially if you deal with gas, pain, or diarrhea.
The Dietary Guidelines for Americans recommend 22–34 grams of fiber per day (depending on age and gender), but most adults don’t get enough.
If you struggle with fiber intake, a dietitian or doctor can help you add more fiber-rich foods or supplements.
A 2017 review found that psyllium fiber supplements (a soluble, slow-fermenting fiber) work especially well for IBS.
Gluten-Free Diet
Gluten is a protein in grains like barley, rye, and wheat. It can harm the gut in people with celiac disease or non-celiac gluten sensitivity (NCGS).
While a gluten-free diet is a must for those with gluten intolerance, research suggests it might also help IBS.
For example, a 2016 study of 41 IBS patients found that 6 weeks on a gluten-free diet reduced symptoms. Those who stuck with it for 18 months kept seeing benefits.
However, a 2018 review noted that more high-quality studies are needed to confirm this.
You could try cutting out gluten for 1 week to see if symptoms improve, then slowly reintroduce it to check for reactions.
Common High-Gluten Foods:
- Bread
- Cereals
- Crackers
- Pasta
- Some sauces
- Malt vinegar
- Beer
Many of these now come in gluten-free versions (made from rice, oats, potato starch, etc.), available at most grocery stores.
Important: Gluten-free diets are essential for celiac disease and may help NCGS, but aren’t necessary for everyone with IBS.
Low-Fat Diet
Eating too much fatty food is linked to health issues—and may worsen IBS, especially diarrhea.
Doctors sometimes recommend under 27 grams of fat per day for IBS.
While more research is needed, the UK’s National Health Service (NHS) advises cutting back on:
- Fried/greasy foods
- Spicy foods
- Processed foods
Instead, focus on:
- Lean meats
- Fruits & veggies
- Whole grains
- Low-fat dairy
Foods to Eat vs. Limit
Your ideal IBS diet depends on your symptoms and tolerances. Below’s a quick guide (not a full list):
| Foods to Eat | Foods to Limit |
|---|---|
| Fruits: Oranges, blueberries, strawberries, raspberries, grapes, kiwi, cantaloupe | Peaches, watermelon, pears, mangoes, apples, plums, nectarines |
| Veggies: Carrots, pumpkin, eggplant, green beans, bell pepper, cucumber, lettuce, potato | Artichokes, asparagus, broccoli, snap peas, cauliflower, Brussels sprouts, mushrooms, onions |
| Dairy: Almond milk, hard cheeses, lactose-free products | Cow’s milk, yogurt |
| Sweeteners: Agave, stevia, maple syrup, dark chocolate | Sorbitol, xylitol, high-fructose corn syrup |
| Grains: Rice, quinoa, spelt, buckwheat, amaranth, oatmeal | Wheat, rye, barley |
| Other: Eggs, lean meats, water | Fried/greasy/spicy foods, soy products, nuts/seeds, legumes, coffee, alcohol |
Tip: Track your symptoms and talk to a doctor before making big diet changes.
FAQs
What’s the best food for IBS?
It depends on your symptoms, but options like berries, oatmeal, gluten-free foods, lean meats, lactose-free dairy, and stevia often help.
Which organ does IBS affect most?
IBS mainly impacts the digestive tract, including the colon, intestines, stomach, mouth, and pancreas.
Is pasta okay for IBS?
Regular (wheat) pasta can be problematic. Try rice-based pasta if avoiding gluten, or chickpea pasta (unless you’re sensitive to FODMAPs).
How to calm IBS flare-ups?
Diet changes (like eating soluble fiber and avoiding FODMAPs/gluten/fatty foods) can help. Other tips:
- Get enough sleep
- Manage stress
- Exercise
- Use OTC meds (antidiarrheals, laxatives)
The Bottom Line
Certain foods—like high-FODMAP items, gluten grains, and fatty meals—often trigger IBS symptoms (pain, bloating, gas).
If IBS bothers you often, try eliminating suspect foods for 4–6 weeks, then reintroduce them to identify triggers.
Work with a dietitian or GI specialist for guidance. If you’re unsure what to eat, a doctor can help tailor an IBS-friendly plan.