IBS Diet: Best Foods to Eat (and Some to Avoid)

If you have irritable bowel syndrome (IBS), you probably know what it feels like to deal with uncomfortable symptoms. Abdominal pain, bloating, diarrhea, and constipation can have a big impact on your day-to-day life. As if the discomfort wasn’t enough, you may also feel restricted in what you can eat, because food can play a big role in IBS. About 70% to 90% of people with IBS say that specific foods tend to trigger their IBS symptoms. 

Even though we know that there’s a link between food and IBS symptoms, there isn’t a one-size-fits-all IBS diet. Instead there are several types of diets that are shown to help reduce IBS symptoms. And it may take a bit of experimentation to find the best diet for you. 

The link between diet and irritable bowel syndrome

Scientists aren’t exactly sure what causes IBS, or why specific diets affect IBS symptoms. But there are a few theories.

According to one theory, your microbiome plays a role. The microbiome refers to the trillions of bacteria that live in your digestive system to keep you and your gut healthy. Diet can cause an imbalance in your gut microbiome, which may lead to overgrowth of certain bacteria that can trigger IBS symptoms. 

Another possibility is that certain foods can trigger an inflammatory response that’s more noticeable in people with IBS. For example, beans are a food that produces gas in the gut in most people. But if you have IBS, your gut may react a little stronger. The result is that you may feel the bloating and pain more than someone without IBS. 

It’s worth noting that psychological stress can also affect your gut through the gut-brain connection. Anxiety can make it harder to digest food, or lead to cravings for comfort foods that make IBS symptoms worse. 

What foods should you avoid if you have IBS?

Before we get into the foods that help IBS, it’s just as important to talk about the foods that can make it worse. If you know which foods worsen your IBS symptoms, avoiding them may help prevent a flare. 

Your food triggers might be different from someone else who has IBS. But there are a few foods that seem to be common triggers among people with IBS. These include:

• Foods that contain lactose like milk, cheese, and ice cream

• Spicy foods

• Coffee (and other beverages with caffeine)

• Fried foods or foods high in fat

• Alcohol

• Carbonated beverages (fizzy drinks) like soda or sparkling water

• Foods that contain gluten (discussed in more detail below)

Many people who have IBS also have gastroesophageal reflux disease (GERD). This is when stomach acid travels up into the esophagus, and causes heartburn. And there are many foods that can trigger heartburn — including the ones listed above.

High-FODMAP foods

Many people with IBS are sensitive to a class of foods that contain high levels of fermentable oligo-di-monosaccharides and polyols (FODMAPs). FODMAPs are certain types of carbohydrates that are only partially absorbed in the small intestines. When they reach the large intestines, gut bacteria break them down and make excess water and gas. This can make IBS symptoms worse.

Foods high in FODMAPs include:

• Fruits like apples, cherries, and plums

• Vegetables like asparagus, cauliflower, and cabbage

• Beans and lentils

• Wheat

• Honey

• Sugar-free sweeteners like xylitol or sorbitol

• Dairy products like soft cheeses or yogurt

What is the best diet for irritable bowel syndrome?

In the same way that trigger foods vary among people with IBS, the best diet for IBS can vary as well. There isn’t one diet that’s best for IBS. But there are a few that have science to back them up.

Low-FODMAP foods for IBS

Since high-FODMAP foods can worsen your IBS symptoms, a low-FODMAP diet may help. One study showed that a low-FODMAP diet improved IBS symptoms in 76% of people.

Foods low in FODMAPs include:

• Fruits like bananas, blueberries, and strawberries

• Gluten-free bread

• Vegetables like celery, cucumber, and spinach

• Eggs

• Nuts

• Lactose-free dairy milk or plant-based milks like almond or rice milk

Here are three basic steps for implementing a low-FODMAP diet:

1. Begin by eliminating high-FODMAP foods from your diet for 4 to 8 weeks, until you have no more IBS symptoms. 

2. Start adding back food groups one at a time to identify the ones that cause your symptoms.

3. Once you’ve identified the triggering foods, do your best to avoid them in your diet.

It’s worth noting that you don’t need to cut out all FODMAP foods — just the ones that trigger your symptoms. This will help you keep a well-balanced diet. 

Also, your reaction to FODMAP foods can change over time. You may also notice that foods you used to tolerate start to bother you, and vice versa. If this happens, you can consider reintroducing some of them to see how you react. This is a process of trial and error. And if you’re having a hard time figuring it out, a nutritionist can help guide you through the process.

While the low-FODMAP diet for IBS has the strongest evidence to back it up, it can be hard to follow and feel restrictive. So some people have more success with other diets because they’re easier to follow. 

Standard diet for IBS

Traditional dietary advice for IBS focuses on eating healthy foods overall and avoiding common triggers. Some nutrition experts recommend this approach as a first-line diet, because it’s usually easier to follow than the FODMAP. And it can still be helpful in reducing IBS symptoms. 

To follow the standard diet for IBS: 

• Avoid or reduce alcohol and fizzy drinks.

• Limit how much caffeine you eat or drink.

• Avoid spicy foods.

• Keep to a low-fat diet.

• Aim for a modest amount of fiber, about 20 g to 30 g per day (more on this below).

• Limit fresh fruit to three portions per day.

The standard IBS diet also advises that you eat meals at regular intervals. In other words, eat often enough so that you can avoid very large meals. Larger meals can be harder to digest and trigger worse symptoms. 

Gluten-free diet for IBS

Some people are sensitive to gluten even if they don’t have celiac disease or a wheat allergy. This is known as nonceliac gluten sensitivity. And people with IBS seem to be more likely to have gluten sensitivity than people without IBS. 

Some studies have shown that people with IBS feel better when they stop eating foods with gluten. While the research is promising, more studies are needed to see who might benefit most from a gluten-free diet. 

Common foods that contain gluten include: 

• Pasta or noodles

• Bread and pastries

• Grains, such as barley, rye, wheat, farrow, and spelt

• Cereal

• Granola

• Beer

• Crackers

• Sauces and gravies (many of these use flour as a thickener)

It may be easier to follow a gluten-free diet compared to a low-FODMAP diet. There’s no blood test for this kind of gluten sensitivity. So the best way to know if it helps is to try to avoid gluten for some time, and see if it helps you feel better. 

High-fiber diet for IBS

Fiber isn’t just great for your heart. It can also improve IBS symptoms. But the type of fiber matters. 

Insoluble fiber isn’t recommended for people with IBS. Insoluble fiber is a type of fiber that doesn’t dissolve in water. And insoluble fiber supplements — like wheat bran — may help with constipation. But they can also irritate your gut and worsen your IBS symptoms. 

Soluble fiber dissolves in water. It tends to be more gentle on the gut. If you want to take a fiber supplement for your IBS, stick to a soluble fiber like psyllium. Research shows that psyllium helps with a variety of IBS symptoms.  

Here a few additional tips to keep in mind when adding fiber to your diet:

• If you currently eat a low-fiber diet, slowly increase how much fiber you eat. This is better than a sudden increase, which can be hard on your gut. 

• Aim for a total of about 20 g to 30 g per day (this includes both natural fiber in your food, and fiber supplements).

• Linseeds (flaxseeds) are a great source of fiber, especially for people with IBS with constipation.

Other diets for IBS 

There are other diets that people try to reduce IBS symptoms. But some of them don’t have enough evidence to recommend them at this time. These include: 

• Ketogenic diets, which is a high-fat, low-carbohydrate diet

• Low histamine diet, which avoids foods that are thought to release histamine in the body 

• IgG-based diet, which involves testing for a substance called IgG based on the theory that this can tell you what foods you’re more sensitive to 

The best diet for IBS-C and IBS-D

People with IBS have different responses to trigger foods. You may tend to have diarrhea (IBS-D), constipation (IBS-C), or both (IBS-M-mixed). Or, instead of experiencing changes in your poop, you may tend to have bloating. 

There isn’t enough science yet to support specific diets for the different types of IBS. But there are some pointers when it comes to managing your specific IBS symptoms.

Diet for IBS constipation

In general, staying hydrated and eating high-fiber foods can help relieve constipation. Fruits, vegetables, and grains tend to contain high amounts of fiber. It’s best to eat high-fiber foods that are also low in FODMAPs. 

And remember to stick with psyllium if you take a fiber supplement. Flaxseed, also called “linseed,” is rich in soluble fiber. It can also help relieve constipation in IBS. 

Diet for IBS diarrhea

With IBS-D, you want to be careful about your fiber intake. Too much fiber, especially insoluble fiber, can make your diarrhea worse. Instead, stick to psyllium for IBS-D. 

A low-FODMAP diet or a gluten-free diet can also help IBS-D. Gluten-free foods that also happen to be low in FODMAPs include:

• Potatoes

• Quinoa

• Rice

Diet for IBS bloating 

If bloating is the main symptom of your IBS, it's best to stay away from foods that make you have gas. These include:

• High-FODMAP foods — especially artificial sweeteners and beans

• Fizzy drinks

• Dairy products that have lactose

Probiotics may also help with bloating in IBS. These include Lactobacillus sporogenes/Bacillus coagulans and Bifidobacterium strains.

Tips for following an IBS diet

After reading through all of the foods you should and shouldn’t eat, you may be wondering where to start. And when it comes to managing IBS, how you eat your food is just as important as which foods you eat. 

Here are seven steps to take when changing your diet to help your IBS symptoms: 

1. Try to stick to a consistent meal schedule, and avoid skipping meals. This can prevent abnormal gut contractions that can worsen your IBS symptoms.

2. Avoid large meals, as they may make your IBS symptoms worse.

3. Take your time when eating. Sit and chew your food thoroughly. 

4. Eat a balanced diet. Choose whole foods like fruits, vegetables, and whole grains (that feel good to you). 

5. Avoid processed foods, like fast foods or junk food.

6. Avoid foods that cause flares of your symptoms.

7. If you continue to have issues figuring out which foods to eat, you can try a low-FODMAP diet.

This IBS food pyramid puts all of these recommendations together. And it’s worth thinking about meeting with a dietitian or nutritionist. They’ll help you come up with a diet plan that’s right for you.  

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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