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 IBS diet for you. 

Why does diet affect IBS?

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

One theory is that 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. It can also lead to cravings for comfort foods that make IBS symptoms worse.

What is the standard IBS diet?

Traditional dietary advice for IBS focuses on eating healthful foods overall and avoiding common triggers. Some nutrition experts recommend this approach as the first step in addressing IBS and helping to reduce IBS symptoms. 

To follow the standard IBS diet: 

• Avoid or reduce alcohol and fizzy drinks.

• Avoid spicy foods.

• Follow 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 servings per day.

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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. 

What are the best foods to eat on an IBS diet?

There isn’t one food (or list of foods) that’s best for IBS. The best foods for IBS will vary from person to person. But there are a few eating patterns that may help with IBS, and have science to back them up.

Low-FODMAP foods for IBS

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 intestine. When they reach the large intestine, gut bacteria break them down and make excess water and gas. This can make IBS symptoms worse.

A low-FODMAP diet may help. One study showed that a low-FODMAP diet improved IBS symptoms in 86% of people. 

Foods low in FODMAPs include:

• Fruits: Blueberries, bananas, grapes, honeydew, citrus fruits

• Vegetables: Cucumber, eggplant, carrots, green beans, lettuce 

• Dairy: Lactose-free or plant-based milks

• Grains: Gluten-free cereals and breads

• Nuts and seeds: Almonds, walnuts, peanuts

• Proteins: Beef, chicken, fish, lamb, pork, turkey, eggs

Examples of high-FODMAP foods include:

• Dairy that contains lactose

• Onions and garlic

• Wheat

• Legumes

• Fruit with pits, apples, pineapple, watermelon

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 foods 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.

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. Working with a nutritionist can be helpful. And it’s important to note that food restriction isn’t advised for people with a history of disordered eating. 

Gluten-free foods 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.

Common foods that contain gluten include: 

• Most bread products

• Traditional pastas

• Many crackers

• Flour tortillas

• Certain breakfast cereals

• Beer

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

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 foods 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 while insoluble-fiber supplements — like wheat bran — may help with constipation, 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. 

Foods high in soluble fiber include: 

• Oats

• Oranges

• Peaches

• Beetroot

• Flaxseed

Here are 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).

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). 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 usually contain high amounts of fiber. 

It’s best to eat high-fiber foods that are also low in FODMAPs. Examples of high-fiber, low-FODMAP foods include:

• Leafy greens like lettuce and kale

• Carrots

• Green beans

• Winter squash and pumpkin

• Yams

• Berries

• Walnuts

• Almond butter

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 can also help IBS-D. If you want to try a gluten-free diet, foods that are 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 (more on these below), especially artificial sweeteners and beans

• Fizzy drinks

• Dairy products that have lactose

Probiotics may also help with bloating in IBS, although the evidence isn’t strong. Taking probiotic supplements is one way to go. But you don’t necessarily need to take probiotic supplements since there are so many foods that naturally contain probiotics.

What foods should you avoid if you have IBS?

Once you know which foods worsen your IBS symptoms, you can avoid them to help prevent flare-ups. Your own food triggers might be different from someone else’s. So it helps to track your symptoms and diet to watch for any correlation.

There are a few foods that seem to be common triggers for people with IBS. These include:

• Spicy foods

• High amounts of caffeine (more than 400 mg per day) 

• Fried foods or foods high in fat

• Alcohol

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

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

As discussed above, people with IBS are sensitive to FODMAPs, and it’s best to avoid the ones that you are most sensitive to. You can also limit or avoid some of the foods that are highest in FODMAPs, including:

• 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 that contain lactose like milks, cheese, and ice cream

Tips for following an IBS diet

Since IBS trigger foods vary from person to person, it may take some trial and error to figure out the best IBS diet for you. But keep in mind that when you’re managing IBS, how you eat your food is just as important as which foods you eat. 

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

• Try to stick to a consistent meal schedule, and avoid skipping meals. 

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

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

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

• Avoid ultra-processed foods and fast food.

• Drink plenty of fluids.

• Add probiotic foods to your diet.

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

Last but not least is exercise. While the diet changes above are important, getting regular activity is important, too. Studies show exercise helps symptoms like bloating, constipation, and discomfort.

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. 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:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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