With IBS (Irritable Bowel Syndrome), adopting a diet that helps manage symptoms is important. A commonly recommended approach is the low FODMAP diet, which involves limiting foods that contain certain fermentable carbohydrates that can cause digestive discomfort. Here are some foods you can generally eat safely with IBS:
- Dairy: Lactose-free milk, rice milk, almond milk, coconut milk, lactose-free yogurt, and hard cheeses like feta and brie.
- Fruits: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries.
- Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.
- Proteins: Beef, pork, chicken, fish, eggs, and tofu.
- Nuts/Seeds (in moderation): Almonds, macadamia, peanuts, pine nuts, and walnuts.
- Grains: Oat, oat bran, rice bran, gluten-free pasta (such as rice, corn, quinoa), white rice, corn flour, and quinoa.
It is also advised to eat small meals and snacks throughout the day and consider cooked rather than raw vegetables to improve digestibility. Foods to avoid or limit typically include high-fiber products, gas-producing foods (like beans and cruciferous vegetables), gluten, fried foods, spicy foods, coffee, and food/dairy that trigger symptoms. Since IBS responses can be individual, working with a registered dietitian to personalize your diet is beneficial. They can help you eliminate problematic foods then gradually reintroduce them while tracking symptoms to find your best food choices. This approach balances symptom management with maintaining a nutritious diet and improves quality of life for many people with IBS.
