Table of ContentsView AllTable of ContentsLow-FODMAP ProduceProteinHealthy FatsLimiting Simple CarbsFocusing on Whole FoodsIBS-Friendly SnacksHydration

Table of ContentsView All

View All

Table of Contents

Low-FODMAP Produce

Protein

Healthy Fats

Limiting Simple Carbs

Focusing on Whole Foods

IBS-Friendly Snacks

Hydration

It may seem harder to lose weight when you have irritable bowel syndrome (IBS). That’s because some of the foods associated with a healthful diet—such as those high in fiber—may aggravate symptoms of the condition.

However, it is possible to lose weight with IBS. To do it, focus on eating more protein, low-FODMAP produce, and whole foods while limiting your intake of simple carbohydrates and processed foods.

Verywell / JR Bee

Dietary Tips to Lose Weight With IBS

Eat More Low-FODMAP Produce

Fruits and vegetables are filling, nutritious, and low in calories. However, the short-chain carbohydrates found in many plant-based foods (called fermentable oligo-, di-, monosaccharides, and polyols, or FODMAPs) can trigger IBS symptoms in some people. That’s because the small intestine does not absorb these nutrients well, causing bacteria in the gut to ferment the foods.

Low-FODMAP veggies and fruitsinclude:

1:34How to Avoid FODMAPs to Lessen IBS

1:34

How to Avoid FODMAPs to Lessen IBS

Power Up With Protein

Protein boosts satiety, helping you feel full, and also increases how many calories you burn. Eating more protein than the recommended daily allowance is proven to help people reduce body weight and fat mass.Lean proteins tend to be easier to digest than high-fat ones, making them less likely to triggerIBS symptoms.

Lean sources of protein include:

Gut florais the bacteria that naturally exist in your digestive tract. Balanced gut flora plays a vital role in IBS and overall health. To reduce your risk of exposure to things that can throw this off, choose free-range, pastured, antibiotic-free animal products whenever possible.

Choose Healthy Fats

Fat is an essential nutrient the body needs to function. It also adds flavor to food and increases satiety (the sense of fullness.) Even so, it is essential to remember thatnot all fats are created equal. Trans and saturated fats, as well as partially hydrogenated oils, are associated with an increased risk of health problems such as heart disease.What’s more, they can aggravate IBS symptoms.

Sources of healthy fats include:

Limit Simple Carbs

Once your body clears out the glucose, it sends out the call for more. Unfortunately, this prompts cravings for more highly refined carbohydrate foods. Over time, this cycle can causeinsulin resistance, a condition that increases a person’s risk for obesity, heart disease, and diabetes.

To support weight loss and manage IBS symptoms, limit sugar and simple carbs. These include pastries, bread, and processed foods.

IBS-C Diet: Tips for What to Eat and Avoid

Focus on Whole Foods

Processed and fast foods contain sugar, refined carbohydrates, unhealthy fats, and food additives likeartificial sweeteners. When people consume more processed foods, they take in more calories, making them more likely to have obesity.Consuming processed food is also associated with an increased risk of IBS.

When possible, choose whole (unprocessed) foods like vegetables, fruits, nuts, seeds, and animal products.

To incorporate more whole foods into your diet, try:

Are probiotics helpful for weight loss and IBS?Some research suggests probiotics—like those found in foods like yogurt—may help people maintain and lose weight, but a healthy overall diet is the real key to weight loss.Several studies have also found thatprobiotics may help with IBSsymptoms, including abdominal pain, bloating, and urgent bathroom visits.

Are probiotics helpful for weight loss and IBS?

Some research suggests probiotics—like those found in foods like yogurt—may help people maintain and lose weight, but a healthy overall diet is the real key to weight loss.Several studies have also found thatprobiotics may help with IBSsymptoms, including abdominal pain, bloating, and urgent bathroom visits.

Select IBS-Friendly Snacks

Snacking between meals can prevent hunger, halting overeating later on.

Some snack options to keep at the ready:

Drink More Water

Every cell in the body needs adequate amounts of water to function well. It’s also easy to mistake dehydration for hunger, so staying hydrated is important when you’re trying to lose weight.

Drinking plenty of water can also help with IBS symptoms, including:

Summary

People with IBS sometimes have difficulty losing weight because foods that promote weight loss may also aggravate their symptoms.

However, eating a diet that focuses on low-FODMAP produce, protein, and healthy fats—while minimizing your intake of simple carbs and processed foods—can help you lose weight with IBS. It’s also important to stay hydrated since dehydration can be mistaken for hunger.

13 SourcesVerywell 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.Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clin Exp Gastroenterol. 2016 Jun 17;9:131-42. doi: 10.2147/CEG.S86798. PMID: 27382323; PMCID: PMC4918736.Monash University.Discover the Research Behind the Low FODMAP Diet.Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity and Metabolic Research. 2020;29:166-173.https://doi.org/10.7570/jomes20028American Heart Association.Trans Fats.American Heart Association.Fish and Omega-3 Fatty Acids.Monash University.High and Low FODMAP Foods.American Heart Association.Carbohydrates.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2015–2020 Dietary Guidelines for Americans. 8th Edition.National Institutes of Health.Eating Highly Processed Foods Linked to Weight Gain. NIH Research Matters. 2019.Wu S, Yang Z, Liu S, Zhang Q, Zhang S, Zhu S.Ultra-Processed Food Consumption and Long-Term Risk of Irritable Bowel Syndrome: A Large-Scale Prospective Cohort Study. Clin Gastroenterol Hepatol. 2024 Jul;22(7):1497-1507.e5. doi: 10.1016/j.cgh.2024.01.040. Epub 2024 Mar 21. PMID: 38522476.Torres B, Sánchez MC, Virto L, Llama-Palacios A, Ciudad MJ, Collado L.Use of probiotics in preventing and treating excess weight and obesity. A systematic review. Obes Sci Pract. 2024 Jun 19;10(3):e759. doi: 10.1002/osp4.759. PMID: 38903852; PMCID: PMC11187407.Satish Kumar L, Pugalenthi LS, Ahmad M, Reddy S, Barkhane Z, Elmadi J.Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role. Cureus. 2022 Apr 18;14(4):e24240. doi: 10.7759/cureus.24240. PMID: 35602835; PMCID: PMC9116469.Cozma-Petruţ A, Loghin F, Miere D, Dumitraşcu DL.Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients!.World J Gastroenterol. 2017;23(21):3771-3783.  doi:10.3748/wjg.v23.i21.3771

13 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.Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clin Exp Gastroenterol. 2016 Jun 17;9:131-42. doi: 10.2147/CEG.S86798. PMID: 27382323; PMCID: PMC4918736.Monash University.Discover the Research Behind the Low FODMAP Diet.Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity and Metabolic Research. 2020;29:166-173.https://doi.org/10.7570/jomes20028American Heart Association.Trans Fats.American Heart Association.Fish and Omega-3 Fatty Acids.Monash University.High and Low FODMAP Foods.American Heart Association.Carbohydrates.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2015–2020 Dietary Guidelines for Americans. 8th Edition.National Institutes of Health.Eating Highly Processed Foods Linked to Weight Gain. NIH Research Matters. 2019.Wu S, Yang Z, Liu S, Zhang Q, Zhang S, Zhu S.Ultra-Processed Food Consumption and Long-Term Risk of Irritable Bowel Syndrome: A Large-Scale Prospective Cohort Study. Clin Gastroenterol Hepatol. 2024 Jul;22(7):1497-1507.e5. doi: 10.1016/j.cgh.2024.01.040. Epub 2024 Mar 21. PMID: 38522476.Torres B, Sánchez MC, Virto L, Llama-Palacios A, Ciudad MJ, Collado L.Use of probiotics in preventing and treating excess weight and obesity. A systematic review. Obes Sci Pract. 2024 Jun 19;10(3):e759. doi: 10.1002/osp4.759. PMID: 38903852; PMCID: PMC11187407.Satish Kumar L, Pugalenthi LS, Ahmad M, Reddy S, Barkhane Z, Elmadi J.Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role. Cureus. 2022 Apr 18;14(4):e24240. doi: 10.7759/cureus.24240. PMID: 35602835; PMCID: PMC9116469.Cozma-Petruţ A, Loghin F, Miere D, Dumitraşcu DL.Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients!.World J Gastroenterol. 2017;23(21):3771-3783.  doi:10.3748/wjg.v23.i21.3771

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.

Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clin Exp Gastroenterol. 2016 Jun 17;9:131-42. doi: 10.2147/CEG.S86798. PMID: 27382323; PMCID: PMC4918736.Monash University.Discover the Research Behind the Low FODMAP Diet.Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity and Metabolic Research. 2020;29:166-173.https://doi.org/10.7570/jomes20028American Heart Association.Trans Fats.American Heart Association.Fish and Omega-3 Fatty Acids.Monash University.High and Low FODMAP Foods.American Heart Association.Carbohydrates.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2015–2020 Dietary Guidelines for Americans. 8th Edition.National Institutes of Health.Eating Highly Processed Foods Linked to Weight Gain. NIH Research Matters. 2019.Wu S, Yang Z, Liu S, Zhang Q, Zhang S, Zhu S.Ultra-Processed Food Consumption and Long-Term Risk of Irritable Bowel Syndrome: A Large-Scale Prospective Cohort Study. Clin Gastroenterol Hepatol. 2024 Jul;22(7):1497-1507.e5. doi: 10.1016/j.cgh.2024.01.040. Epub 2024 Mar 21. PMID: 38522476.Torres B, Sánchez MC, Virto L, Llama-Palacios A, Ciudad MJ, Collado L.Use of probiotics in preventing and treating excess weight and obesity. A systematic review. Obes Sci Pract. 2024 Jun 19;10(3):e759. doi: 10.1002/osp4.759. PMID: 38903852; PMCID: PMC11187407.Satish Kumar L, Pugalenthi LS, Ahmad M, Reddy S, Barkhane Z, Elmadi J.Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role. Cureus. 2022 Apr 18;14(4):e24240. doi: 10.7759/cureus.24240. PMID: 35602835; PMCID: PMC9116469.Cozma-Petruţ A, Loghin F, Miere D, Dumitraşcu DL.Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients!.World J Gastroenterol. 2017;23(21):3771-3783.  doi:10.3748/wjg.v23.i21.3771

Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clin Exp Gastroenterol. 2016 Jun 17;9:131-42. doi: 10.2147/CEG.S86798. PMID: 27382323; PMCID: PMC4918736.

Monash University.Discover the Research Behind the Low FODMAP Diet.

Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity and Metabolic Research. 2020;29:166-173.https://doi.org/10.7570/jomes20028

American Heart Association.Trans Fats.

American Heart Association.Fish and Omega-3 Fatty Acids.

Monash University.High and Low FODMAP Foods.

American Heart Association.Carbohydrates.

U.S. Department of Health and Human Services and U.S. Department of Agriculture.2015–2020 Dietary Guidelines for Americans. 8th Edition.

National Institutes of Health.Eating Highly Processed Foods Linked to Weight Gain. NIH Research Matters. 2019.

Wu S, Yang Z, Liu S, Zhang Q, Zhang S, Zhu S.Ultra-Processed Food Consumption and Long-Term Risk of Irritable Bowel Syndrome: A Large-Scale Prospective Cohort Study. Clin Gastroenterol Hepatol. 2024 Jul;22(7):1497-1507.e5. doi: 10.1016/j.cgh.2024.01.040. Epub 2024 Mar 21. PMID: 38522476.

Torres B, Sánchez MC, Virto L, Llama-Palacios A, Ciudad MJ, Collado L.Use of probiotics in preventing and treating excess weight and obesity. A systematic review. Obes Sci Pract. 2024 Jun 19;10(3):e759. doi: 10.1002/osp4.759. PMID: 38903852; PMCID: PMC11187407.

Satish Kumar L, Pugalenthi LS, Ahmad M, Reddy S, Barkhane Z, Elmadi J.Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role. Cureus. 2022 Apr 18;14(4):e24240. doi: 10.7759/cureus.24240. PMID: 35602835; PMCID: PMC9116469.

Cozma-Petruţ A, Loghin F, Miere D, Dumitraşcu DL.Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients!.World J Gastroenterol. 2017;23(21):3771-3783.  doi:10.3748/wjg.v23.i21.3771

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