The 12 Best Foods for IBS Symptoms

Lean Protein

Lean protein foods digest easily, and the gut bacteria that help break down food don't ferment lean protein, which means you will have far less gas production.

You should be able to eat the following proteins with confidence if you have IBS:

• White meat chicken
• White meat turkey
• Lean pork
• Lean cuts of beef (such as sirloin, filet, top round, eye round, and bottom round)
• Extra firm tofu

Fatty cuts of meat are rich in saturated fat. These fats are harder to break down and cause intestinal inflammation that can make IBS symptoms worse. Even dark chicken or turkey meat can be problematic for some people with IBS.

Eggs

Eggs digest easily and are a safe choice for people with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch, or dinner, and make a great option when eating out in a restaurant. 

With that said, not every person's body responds to eggs in the same way. Some people with IBS are sensitive to the proteins in egg whites, while others react to the higher fat content of egg yolks.

You may need to go through some trial and error to see what egg preparations work best for you if you have IBS.

Fatty Fish

Fatty cold-water fish are high in PUFAs known as omega-3 fatty acids that have robust anti-inflammatory effects. As gut inflammation is known to contribute to IBS symptoms, eating more omega-3-rich fish can help.

These include fatty fish such as:

• Anchovies
• Black cod
• Herring
• Mackerel
• Salmon
• Sardines
• Whitefish

Vegetables

People with IBS tend to avoid vegetables because they believe they will make their symptoms worse. These include sulfur-containing cruciferous vegetables like cabbage and Brussels sprouts that cause gas.

However, vegetables are very good for your gut flora (the bacteria and yeast that aid with digestion) and your overall gut health.

If you find vegetables hard to digest, start by gradually adding those that are less likely to cause gas and bloating, including:

• Bamboo shoots
• Bell peppers
• Carrots
• Celeriac
• Corn
• Eggplant
• Fennel
• Green beans
• Parsley
• Parsnip
• Potato
• Scallions
• Squash
• Sweet potato
• Tomato
• Turnip
• Water chestnut
• Zucchini

You may also find that cooked vegetables are more gentle on your stomach than raw vegetables. You can steam, sauté, or roast vegetables, but avoid adding spices or butter.

Leafy Greens

In addition to the IBS-friendly vegetables listed above, leafy greens are packed with nutrients and are unlikely to cause gut fermentation.

If you can tolerate them raw, leafy greens can be added to smoothies, juices, or salads. However, if you are like most people with IBS, you may find you tolerate cooked greens better.

Leafy greens to add to an IBS-friendly diet include:

• Arugula
• Bok choy
• Collard greens
• Endive
• Kale
• Radicchio 
• Spinach
• Swiss chard

These leafy greens can be sauteed or added to soups and stews.

Fruits

Like vegetables, fruits have nutrients that are good for your gut flora. However, some fruits have higher FODMAPs than others. The FODMAPs in fruits are mainly sorbitol and excess fructose.

You can reap the nutritional benefits of fruits while better managing your IBS symptoms by consuming the following low-FODMAP fruits:

• Avocado
• Banana
• Blueberry
• Cantaloupe
• Honeydew melon
• Kiwi
• Papaya
• Raspberry
• Rhubarb
• Strawberry

Nuts

Nuts are a good source of fiber, protein, and omega-3 fatty acids. They can also make you feel full after a meal so you'll be less likely to snack.

You can enjoy nuts by the handful or as nut butter. To avoid saturated or trans fat that can promote gut inflammation, go for raw nuts rather than those that are roasted, flavored, spiced, or sweetened.

These nuts are ideal for meals or snacks if you have IBS:

• Almonds (limit 10)
• Brazil nuts
• Hazelnuts (limit 10)
• Macadamia nuts
• Pecans
• Pine nuts
• Walnuts

Seeds

Seeds are great sources of fiber and may benefit people with constipation-predominant (IBS-C).

They are also nutritionally dense and contain antioxidants, omega-3 fatty acids, and minerals. Seeds can be sprinkled on salads or oatmeal, added to smoothies, or used to flavor cooked foods.

The seeds most beneficial to an IBS-friendly diet include:

• Chia seeds
• Cumin seeds
• Fennel seeds
• Flaxseeds
• Pumpkin seeds
• Sunflower seeds

Certain Grains

Grains that contain primarily soluble fiber and have little insoluble fiber may be tolerated with IBS. Examples include:

• Oats
• Oat bran
• Rice bran
• Gluten-free pasta
• White rice
• Corn and corn flour
• Quinoa

Lactose-Free Dairy

Many people with IBS are lactose intolerant, where they can't digest lactose, a sugar found in dairy products. Lactose intolerance can lead to digestive symptoms like bloating, cramping, and diarrhea.

Dairy-free options include:

• Lactose-free cow's milk
• Lactose-free yogurt (unsweetened)
• Rice milk
• Almond milk
• Coconut milk
• Aged hard cheeses
• Matured or ripened cheeses, such as brie, camembert, and feta

Fermented Foods

Fermented foods contain many natural strains of probiotics. Probiotics are beneficial bacteria and yeasts that help normalize the gut flora and aid with digestion.

Probiotics are also useful if you have active IBS-D as they can restore healthy bacteria that have been lost through diarrhea.

Probiotic-rich foods for an IBS-friendly diet include:

• Kefir
• Kombucha
  
• Kimchi
• Pickles
• Sauerkraut
  

Bone Broth

For centuries, broth made from animal bones was a staple in human diets. Bone broths (made from stewing bones in water and vegetables) are thought to contain nutrients that are healthy for gut flora and the intestinal lining.

Some studies suggest that bone broth may also have anti-inflammatory effects that can help ease abdominal cramping and diarrhea.