Foods that are low insaturated fatcan also help easeIBS symptoms.
This article lists the various proteins, fruits, vegetables, nuts, and other foods that are most likely to help your IBS symptoms.
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1Lean MeatsLean meats mainly consist of protein. Lean protein digests easily, and thegut bacteriathat help break down food don’t ferment it—meaning that you will have far less gas.You should be able to eat the following proteins with confidence if you have IBS:White meat chickenWhite meat turkeyLean porkLean cuts of beef (such as sirloin, filet, top round, eye round, and bottom round)Fatty cuts of meat are rich in saturated fat. These fats are harder to break down and cause intestinalinflammationthat can make IBS symptoms worse.Even dark chicken or turkey meat can be problematic for some people with IBS.Choose Free-Range MeatsThe only exceptions to the rule may be grass-fed beef, pasture-raised pork, or free-range poultry. Animals raised in these ways have more “healthy"polyunsaturated fatty acids (PUFAs)that can minimize gut inflammation and be gentler on the intestines if you have IBS.
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Lean MeatsLean meats mainly consist of protein. Lean protein digests easily, and thegut bacteriathat help break down food don’t ferment it—meaning that you will have far less gas.You should be able to eat the following proteins with confidence if you have IBS:White meat chickenWhite meat turkeyLean porkLean cuts of beef (such as sirloin, filet, top round, eye round, and bottom round)Fatty cuts of meat are rich in saturated fat. These fats are harder to break down and cause intestinalinflammationthat can make IBS symptoms worse.Even dark chicken or turkey meat can be problematic for some people with IBS.Choose Free-Range MeatsThe only exceptions to the rule may be grass-fed beef, pasture-raised pork, or free-range poultry. Animals raised in these ways have more “healthy"polyunsaturated fatty acids (PUFAs)that can minimize gut inflammation and be gentler on the intestines if you have IBS.
Lean Meats
Lean meats mainly consist of protein. Lean protein digests easily, and thegut bacteriathat help break down food don’t ferment it—meaning that you will have far less gas.
You should be able to eat the following proteins with confidence if you have IBS:
Fatty cuts of meat are rich in saturated fat. These fats are harder to break down and cause intestinalinflammationthat can make IBS symptoms worse.Even dark chicken or turkey meat can be problematic for some people with IBS.
Choose Free-Range MeatsThe only exceptions to the rule may be grass-fed beef, pasture-raised pork, or free-range poultry. Animals raised in these ways have more “healthy"polyunsaturated fatty acids (PUFAs)that can minimize gut inflammation and be gentler on the intestines if you have IBS.
Choose Free-Range Meats
The only exceptions to the rule may be grass-fed beef, pasture-raised pork, or free-range poultry. Animals raised in these ways have more “healthy"polyunsaturated fatty acids (PUFAs)that can minimize gut inflammation and be gentler on the intestines if you have IBS.
2EggsEggs digest easily and are a safe choice for people with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch, or dinner, and make a great option wheneating out in a restaurant.With that said, not every person’s body responds to eggs the same. Some people with IBS are sensitive to the proteins in egg whites, while others react to the higher fat content of egg yolks.You may need to go through some trial and error to see what egg preparations work best for you if you have IBS.
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EggsEggs digest easily and are a safe choice for people with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch, or dinner, and make a great option wheneating out in a restaurant.With that said, not every person’s body responds to eggs the same. Some people with IBS are sensitive to the proteins in egg whites, while others react to the higher fat content of egg yolks.You may need to go through some trial and error to see what egg preparations work best for you if you have IBS.
Eggs
Eggs digest easily and are a safe choice for people with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch, or dinner, and make a great option wheneating out in a restaurant.
With that said, not every person’s body responds to eggs the same. Some people with IBS are sensitive to the proteins in egg whites, while others react to the higher fat content of egg yolks.
You may need to go through some trial and error to see what egg preparations work best for you if you have IBS.
3Fatty FishFatty cold-water fish are high in PUFAs known asomega-3 fatty acidsthat have robust anti-inflammatory effects.As gut inflammation is known to contribute to IBS symptoms, eating more omega-3-rich fish can help.These include fatty fish such as:AnchoviesBlack codHerringMackerelSalmonSardinesWhitefishWhat Is an Anti-Inflammatory Diet?
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Fatty FishFatty cold-water fish are high in PUFAs known asomega-3 fatty acidsthat have robust anti-inflammatory effects.As gut inflammation is known to contribute to IBS symptoms, eating more omega-3-rich fish can help.These include fatty fish such as:AnchoviesBlack codHerringMackerelSalmonSardinesWhitefishWhat Is an Anti-Inflammatory Diet?
Fatty Fish
Fatty cold-water fish are high in PUFAs known asomega-3 fatty acidsthat have robust anti-inflammatory effects.As gut inflammation is known to contribute to IBS symptoms, eating more omega-3-rich fish can help.
These include fatty fish such as:
What Is an Anti-Inflammatory Diet?
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Vegetables
People who have IBS tend to avoid vegetables because they believe that they will make their symptoms worse. These include sulfur-containing cruciferous vegetables like cabbage andBrussels sproutsthat cause gas.
However, vegetables are very good for your gut flora (the bacteria and yeast that aid with digestion) and your overall gut health.
You may also find that cooked vegetables are more gentle on your stomach than raw vegetables. You can steam, sauté, or roast vegetables, but avoid adding spices or butter.
5Leafy GreensIn addition to the IBS-friendly vegetables listed above, leafy greens are packed with nutrients and are unlikely to cause gut fermentation.If you can tolerate them raw, leafy greens can be added to smoothies, juices, or salads. But, if you are like most people with IBS, you may find that your body is less reactive if the greens are cooked.Leafy greens to add to an IBS-friendly diet include:ArugulaBok choyCollard greensEndiveKaleLettuceRadicchioSpinachSwiss chard
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Leafy GreensIn addition to the IBS-friendly vegetables listed above, leafy greens are packed with nutrients and are unlikely to cause gut fermentation.If you can tolerate them raw, leafy greens can be added to smoothies, juices, or salads. But, if you are like most people with IBS, you may find that your body is less reactive if the greens are cooked.Leafy greens to add to an IBS-friendly diet include:ArugulaBok choyCollard greensEndiveKaleLettuceRadicchioSpinachSwiss chard
Leafy Greens
In addition to the IBS-friendly vegetables listed above, leafy greens are packed with nutrients and are unlikely to cause gut fermentation.
If you can tolerate them raw, leafy greens can be added to smoothies, juices, or salads. But, if you are like most people with IBS, you may find that your body is less reactive if the greens are cooked.
Leafy greens to add to an IBS-friendly diet include:
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Fruits
Like vegetables, fruits have some nutrients that are good for your gut flora. However, some fruits are havemore FODMAPsthan others. These FODMAPs are mainly sorbitol and excess fructose.
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Nuts
Nuts are a good source of fiber, protein, and omega-3 fatty acids. They can also make you feel full after a meal so you’ll be less likely to snack.
Here are nuts that are ideal for meals or snacks if you have IBS:
Do Not Overdo ItBe careful not to overconsume nuts because they are packed withinsoluble fiberthat can make diarrhea worse if you havediarrhea-predominant IBS (IBS-D).
Do Not Overdo It
Be careful not to overconsume nuts because they are packed withinsoluble fiberthat can make diarrhea worse if you havediarrhea-predominant IBS (IBS-D).
20 Foods High in Soluble Fiber for Improved Gut Health
8SeedsSeeds are great sources of fiber and may benefit people withconstipation-predominant (IBS-C).They are also nutritionally dense and are packed with antioxidants, omega-3 fatty acids, and minerals. Some seeds can be sprinkled on salads or oatmeal, added to smoothies, or used to flavor cooked foods.The seeds most beneficial to an IBS-friendly diet include:Chia seedsCumin seedsFennel seedFlaxseedPumpkin seedSunflower seedRoasting and Grinding SeedsSome harder seeds like cumin seed, fennel seed, and flaxseed may need to be toasted and ground to be more digestible. The toasting can be done on the stove in a dry pan, while grounding can be done with mortar and pestle or in a coffee grinder.
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SeedsSeeds are great sources of fiber and may benefit people withconstipation-predominant (IBS-C).They are also nutritionally dense and are packed with antioxidants, omega-3 fatty acids, and minerals. Some seeds can be sprinkled on salads or oatmeal, added to smoothies, or used to flavor cooked foods.The seeds most beneficial to an IBS-friendly diet include:Chia seedsCumin seedsFennel seedFlaxseedPumpkin seedSunflower seedRoasting and Grinding SeedsSome harder seeds like cumin seed, fennel seed, and flaxseed may need to be toasted and ground to be more digestible. The toasting can be done on the stove in a dry pan, while grounding can be done with mortar and pestle or in a coffee grinder.
Seeds
Seeds are great sources of fiber and may benefit people withconstipation-predominant (IBS-C).
They are also nutritionally dense and are packed with antioxidants, omega-3 fatty acids, and minerals. Some seeds can be sprinkled on salads or oatmeal, added to smoothies, or used to flavor cooked foods.
The seeds most beneficial to an IBS-friendly diet include:
Roasting and Grinding SeedsSome harder seeds like cumin seed, fennel seed, and flaxseed may need to be toasted and ground to be more digestible. The toasting can be done on the stove in a dry pan, while grounding can be done with mortar and pestle or in a coffee grinder.
Roasting and Grinding Seeds
Some harder seeds like cumin seed, fennel seed, and flaxseed may need to be toasted and ground to be more digestible. The toasting can be done on the stove in a dry pan, while grounding can be done with mortar and pestle or in a coffee grinder.
9Fermented FoodsFermented foodscontain many natural strains ofprobiotics. Probiotics are beneficial bacteria and yeasts that help normalize the gut flora and aid with digestion.Probiotics are also useful if you have active IBS-D as they can restore healthy bacteria that have been lost through diarrhea.Probiotic-rich foods for an IBS-friendly diet include:KefirKombuchaKimchiPicklesSauerkrautYogurt (unsweetened)The Best Probiotics for IBSWhat About Fermented Soy?Miso and tempeh are soy-based products that are rich in probiotic bacteria but can cause gas and bloating in some people.
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Fermented FoodsFermented foodscontain many natural strains ofprobiotics. Probiotics are beneficial bacteria and yeasts that help normalize the gut flora and aid with digestion.Probiotics are also useful if you have active IBS-D as they can restore healthy bacteria that have been lost through diarrhea.Probiotic-rich foods for an IBS-friendly diet include:KefirKombuchaKimchiPicklesSauerkrautYogurt (unsweetened)The Best Probiotics for IBSWhat About Fermented Soy?Miso and tempeh are soy-based products that are rich in probiotic bacteria but can cause gas and bloating in some people.
Fermented Foods
Fermented foodscontain many natural strains ofprobiotics. Probiotics are beneficial bacteria and yeasts that help normalize the gut flora and aid with digestion.
Probiotics are also useful if you have active IBS-D as they can restore healthy bacteria that have been lost through diarrhea.
Probiotic-rich foods for an IBS-friendly diet include:
The Best Probiotics for IBS
What About Fermented Soy?Miso and tempeh are soy-based products that are rich in probiotic bacteria but can cause gas and bloating in some people.
What About Fermented Soy?
Miso and tempeh are soy-based products that are rich in probiotic bacteria but can cause gas and bloating in some people.
10Bone BrothFor centuries, broth made from animal bones was a staple in human diets.Bone broths(made from stewing bones in water and vegetables) are thought to contain nutrients that are healthy for gut flora and the intestinal lining.Some studies suggest that bone broth may also have anti-inflammatory effects that can help ease abdominal cramping and diarrhea.
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Bone BrothFor centuries, broth made from animal bones was a staple in human diets.Bone broths(made from stewing bones in water and vegetables) are thought to contain nutrients that are healthy for gut flora and the intestinal lining.Some studies suggest that bone broth may also have anti-inflammatory effects that can help ease abdominal cramping and diarrhea.
Bone Broth
For centuries, broth made from animal bones was a staple in human diets.Bone broths(made from stewing bones in water and vegetables) are thought to contain nutrients that are healthy for gut flora and the intestinal lining.
Some studies suggest that bone broth may also have anti-inflammatory effects that can help ease abdominal cramping and diarrhea.
What to Eat When You Have Irritable Bowel Syndrome
Summary
Low-FODMAP Diet for Vegans and Vegetarians
16 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.
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