April isirritable bowel syndrome (IBS) awareness month. IBS affects between 25 and 45 million people in the United States.Diarrhea, constipation, bloating, and gas arecommon IBS symptoms, but people with the condition can have other symptoms as well.IBS affects 10 to 15% of Americans.There is no cure for IBS. The symptoms of the condition can be distressing and disruptive, but finding effective ways to manage diarrhea, constipation, and other IBS symptoms can improve a person’s quality of life.Before tryingmedicationto treat their symptoms, manypeople with IBSwill make change their diet and lifestyle, likereducing stressand getting physically active, to see if it helps.If you have IBS,making changes to what you eatmight be one of the first things that you try to manage the condition. Keep in mind that each person with IBS will respond differently to certain foods—some of which might trigger symptoms while others may help alleviate them.While these six foods are dietician-recommended if you’re making changes to your diet to try to better manage IBS, ultimately, you should follow the recommendations of your healthcare provider.CranberryJez Timms/UnsplashAccording to a study published inPLoS One,acompound called salicylate—which is naturally found in cranberry products likecranberry juice—decreases the amount of potentially gas-producing bacteria and increases the amount of certain healthy gut bacteria that support digestive health.One of those potentially gas-producing bacteria isE. coli, which is more prevalent in the guts of people with IBS compared to people who do not have the condition.In some cases, the more gas-producing bacteria found in the gut, the more uncomfortable gas a person may feel.Cranberry has also been shown to reduce rates ofH. pyloriinfection, a bacteria that can cause gut pain and inflammation.The results of a clinical trial published in theJournal of Gastroenterologylooked at adults in China. One group of adults drank a 240 milliliter serving of cranberry juice that contained 44 milligrams of proanthocyanidins (or “PACs”) for eight weeks. The other group of adults received a placebo.The results showed that the rate ofH. pyloriinfection in the adults who drank the PAC-containing cranberry juice was 20% lower compared to the rate in the group who drank a placebo. However, more research is needed to see if the effect would be seen in other populations.Low FODMAP foods and drinks can be good options for people with IBS because they contain lower amounts of fermentable sugars that have been shown to cause symptoms in some people with the condition.According to the American College of Gastroenterology, cranberries are suitable for a low-FODMAP diet.Baked and Boiled PotatoesPeter Schad/UnsplashSome people with IBS find cooked potatoes are easy to digest, which is good news because baked or boiled potatoes are a natural source of nutrients like potassium.In a 2007 study published in the journalInflammatory Bowel Diseases,researchers found that non-fried potatoes were well-tolerated in people managing IBS compared to other foods.Depending on how well a person with IBS tolerates fiber, the skin of the potato may need to be removed before it’s cooked.20 Foods High in Soluble Fiber for Improved Gut HealthSalmonHuy Phan/PexelsResearch has shown that inflammation might play a role in the development of IBS.Studies have also shown that dietary sources of omega-3 fatty acids can help reduce chronic inflammation.If you eat fish, omega 3-rich choices like salmon can be a healthful and tasty addition to your diet and may even help reduce IBS-related gut inflammation.No-Sugar-Added YogurtSara Cervera/UnsplashWhile some people with IBS have digestive challenges when consuming dairy products, there is no conclusive link between IBS and milk protein orlactose intolerance.If someone with IBS tolerates dairy products, plain and unsweetened Greek yogurt is a nutritious dietary addition. Greek yogurt contains liveprobiotics—bacteria that offer many health benefits, including for gut health.If you are lactose intolerant, you might still be able to enjoy Greek yogurt. Its probiotics can help break down the natural sugar that causes symptoms of lactose intolerance.Some researchers have theorized that IBS is associated withsmall-bowel bacterial overgrowth (SIBO). Therefore, ensuring that the gut is supplied with ample “good” bacteria can beuseful in the treatment of IBS.What Is SIBO?The exact mechanism for how probiotics might help reduce the symptoms of IBS is unknown, but the effects of probiotics on gut bacteria appear to play a role.100% Orange Juice and OrangesSahand Babali/UnsplashCitrus, likeorangesand 100% orange juice, are considered low FODMAP. A glass of 100% OJ (not a drink with added sugars) gives your body a boost of key nutrients like vitamin C and folate.Research has also shown that drinking 100% orange juice is associated with reduced inflammation, which might also help your IBS symptoms.Cooked GreensCats Coming/PexelsIncluding cooked greens in your diet, like spinach, kale, and collards, in your diet can help support a healthy gut microflora. Some people with IBS can tolerate raw veggies just fine, but if they worsen your symptoms, cooking them can help.When preparing your greens, you might want to avoid spicy ingredients like hot pepper flakes, which can trigger symptoms in some people with IBS.What to Eat If You Have IBS
April isirritable bowel syndrome (IBS) awareness month. IBS affects between 25 and 45 million people in the United States.Diarrhea, constipation, bloating, and gas arecommon IBS symptoms, but people with the condition can have other symptoms as well.
IBS affects 10 to 15% of Americans.
There is no cure for IBS. The symptoms of the condition can be distressing and disruptive, but finding effective ways to manage diarrhea, constipation, and other IBS symptoms can improve a person’s quality of life.
Before tryingmedicationto treat their symptoms, manypeople with IBSwill make change their diet and lifestyle, likereducing stressand getting physically active, to see if it helps.
If you have IBS,making changes to what you eatmight be one of the first things that you try to manage the condition. Keep in mind that each person with IBS will respond differently to certain foods—some of which might trigger symptoms while others may help alleviate them.
While these six foods are dietician-recommended if you’re making changes to your diet to try to better manage IBS, ultimately, you should follow the recommendations of your healthcare provider.
Cranberry
Jez Timms/Unsplash
According to a study published inPLoS One,acompound called salicylate—which is naturally found in cranberry products likecranberry juice—decreases the amount of potentially gas-producing bacteria and increases the amount of certain healthy gut bacteria that support digestive health.
One of those potentially gas-producing bacteria isE. coli, which is more prevalent in the guts of people with IBS compared to people who do not have the condition.
In some cases, the more gas-producing bacteria found in the gut, the more uncomfortable gas a person may feel.
Cranberry has also been shown to reduce rates ofH. pyloriinfection, a bacteria that can cause gut pain and inflammation.
The results of a clinical trial published in theJournal of Gastroenterologylooked at adults in China. One group of adults drank a 240 milliliter serving of cranberry juice that contained 44 milligrams of proanthocyanidins (or “PACs”) for eight weeks. The other group of adults received a placebo.
The results showed that the rate ofH. pyloriinfection in the adults who drank the PAC-containing cranberry juice was 20% lower compared to the rate in the group who drank a placebo. However, more research is needed to see if the effect would be seen in other populations.
Low FODMAP foods and drinks can be good options for people with IBS because they contain lower amounts of fermentable sugars that have been shown to cause symptoms in some people with the condition.According to the American College of Gastroenterology, cranberries are suitable for a low-FODMAP diet.
Low FODMAP foods and drinks can be good options for people with IBS because they contain lower amounts of fermentable sugars that have been shown to cause symptoms in some people with the condition.
According to the American College of Gastroenterology, cranberries are suitable for a low-FODMAP diet.
Baked and Boiled Potatoes
Peter Schad/Unsplash
Some people with IBS find cooked potatoes are easy to digest, which is good news because baked or boiled potatoes are a natural source of nutrients like potassium.
In a 2007 study published in the journalInflammatory Bowel Diseases,researchers found that non-fried potatoes were well-tolerated in people managing IBS compared to other foods.
Depending on how well a person with IBS tolerates fiber, the skin of the potato may need to be removed before it’s cooked.
20 Foods High in Soluble Fiber for Improved Gut Health
Salmon
Huy Phan/Pexels
Research has shown that inflammation might play a role in the development of IBS.Studies have also shown that dietary sources of omega-3 fatty acids can help reduce chronic inflammation.
If you eat fish, omega 3-rich choices like salmon can be a healthful and tasty addition to your diet and may even help reduce IBS-related gut inflammation.
No-Sugar-Added Yogurt
Sara Cervera/Unsplash
While some people with IBS have digestive challenges when consuming dairy products, there is no conclusive link between IBS and milk protein orlactose intolerance.
If someone with IBS tolerates dairy products, plain and unsweetened Greek yogurt is a nutritious dietary addition. Greek yogurt contains liveprobiotics—bacteria that offer many health benefits, including for gut health.
If you are lactose intolerant, you might still be able to enjoy Greek yogurt. Its probiotics can help break down the natural sugar that causes symptoms of lactose intolerance.
Some researchers have theorized that IBS is associated withsmall-bowel bacterial overgrowth (SIBO). Therefore, ensuring that the gut is supplied with ample “good” bacteria can beuseful in the treatment of IBS.
What Is SIBO?
The exact mechanism for how probiotics might help reduce the symptoms of IBS is unknown, but the effects of probiotics on gut bacteria appear to play a role.
100% Orange Juice and Oranges
Sahand Babali/Unsplash
Citrus, likeorangesand 100% orange juice, are considered low FODMAP. A glass of 100% OJ (not a drink with added sugars) gives your body a boost of key nutrients like vitamin C and folate.
Research has also shown that drinking 100% orange juice is associated with reduced inflammation, which might also help your IBS symptoms.
Cooked Greens
Cats Coming/Pexels
Including cooked greens in your diet, like spinach, kale, and collards, in your diet can help support a healthy gut microflora. Some people with IBS can tolerate raw veggies just fine, but if they worsen your symptoms, cooking them can help.
When preparing your greens, you might want to avoid spicy ingredients like hot pepper flakes, which can trigger symptoms in some people with IBS.
What to Eat If You Have IBS
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
International Foundation for Gastrointestinal Disorders.Facts about IBS.
American College of Gastroenterology.IBS FAQs.
O’Connor K, Morrissette M, Strandwitz P, et al.Cranberry extracts promote growth ofBacteroidaceaeand decrease abundance ofEnterobacteriaceaein a human gut simulator model.PLoS One. 2019 Nov 12;14(11):e0224836. doi:10.1371/journal.pone.0224836
Rodiño-Janeiro BK, Vicario M, Alonso-Cotoner C, et al.A review of microbiota and irritable bowel syndrome: future in therapies.Adv Ther. 2018 Mar;35(3):289-310. doi:10.1007/s12325-018-0673-5
American College of Gastroenterology.Low-FODMAP diet: overview.
MacDermott RP.Treatment of irritable bowel syndrome in outpatients with inflammatory bowel disease using a food and beverage intolerance, food and beverage avoidance diet.Inflamm Bowel Dis. 2007 Jan;13(1):91-6. doi:10.1002/ibd.20048
Ng QX, Soh AYS, Loke W, Lim DY, Yeo WS.The role of inflammation in irritable bowel syndrome (IBS).J Inflamm Res. 2018 Sep 21;11:345-349. doi:10.2147/JIR.S174982
Calder PC.Omega-3 fatty acids and inflammatory processes: from molecules to man.Biochem Soc Trans. 2017 Oct 15;45(5):1105-1115. doi:10.1042/BST20160474
Cancarevic I, Rehman M, Iskander B, Lalani S, Malik BH.Is there a correlation between irritable bowel syndrome and lactose intolerance?Cureus. 2020 Jan 20;12(1):e6710. doi:10.7759/cureus.6710
Aragon G, Graham DB, Borum M, Doman DB.Probiotic therapy for irritable bowel syndrome.Gastroenterol Hepatol (N Y). PMID: 20567539
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
