Table of ContentsView AllTable of ContentsBest Foods for IBSFoods to AvoidWhen to Call Your Healthcare Provider
Table of ContentsView All
View All
Table of Contents
Best Foods for IBS
Foods to Avoid
When to Call Your Healthcare Provider
If you haveirritable bowel syndrome (IBS), you may be wondering what to eat when your stomach hurts from gas pain. IBS flare-ups can be intense. But knowing what to eat—and what to avoid—may ease some of your anxiety along with your symptoms, so you can reduce that gas pain and be more in control of your life.
When you’re dealing with stomach pain from gas, good food choices include options with soluble, non-fermenting fiber and low-FODMAP carbohydrates, likebananas. Bananas are not on the list of known gas-causing foods and they’re also believed to be low in FODMAPs.Also recommended are vegetables, like carrots, sweet potato, and zucchini, as well as protein foods, like peanuts and walnuts.
This article provides an overview of foods that can help when your stomach hurts from gas and the foods that are best avoided. You’ll also get tips on when it’s time to see a healthcare provider for gas pain and IBS.
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What to Eat With Gas Pain and IBS
Researchers have identified two types of food that may help alleviate IBS gas and pain. Planning your diet around these may help you leave symptoms behind.
Soluble Fiber
Dietary fiber has important health benefits for IBS and beyond, and research points tosoluble fiberas superior to insoluble fiber.The evidence is robust enough to prompt a strong recommendation in the American College of Gastroenterology (ACG) 2021 guidelines for treating IBS.
Soluble, non-fermenting fibers form viscous gels in your digestive tract that aren’t easily broken down. That’s desirable because these gels retain their water-holding capacity in the large intestine.
It’s possible to add too much fiber to your diet too quickly, which can be hard on the system. So go slow and make sure you’re choosing the right type. Foods high in non-fermentable soluble fiber include:
Dietary soluble fiber is considered better thanfiber supplements, but if you do take a fiber supplement, choosepsyllium fiber.
Irritable Bowel Syndrome (IBS) Diet: Foods to Eat and What to Limit
Insoluble fiber can make your gas, bloating, and abdominal pain worse, as can soluble fibers that are highly fermentable.So if you’ve learned to be leery ofhigh-fiber foods, maybe you’ve been eating the wrong ones.
While other forms of fiber may ferment in your large intestine, leading to excess gas and bloating, non-fermentable fiber has a normalizing effect on your stool. It can soften hard stools and preventconstipation, and it can also firm up watery, loose stools to preventdiarrheaandfecal incontinence.In addition, it can:
More Benefits of Soluble FiberSoluble fiber can help lower total cholesterol, lower LDL (“bad”) cholesterol, and regulate blood sugar in diabetes.
More Benefits of Soluble Fiber
Soluble fiber can help lower total cholesterol, lower LDL (“bad”) cholesterol, and regulate blood sugar in diabetes.
Low-FODMAP Carbohydrates
If you find that bloating and gas tend to contribute to your IBS pain regularly, you may want to look into thelow-FODMAP diet.
FODMAP stands forfermentableoligosaccharides,disaccharides,monosaccharides, andpolyols, which are all sugars that your small intestine doesn’t absorb well. Notice the “f” word of FODMAPs—fermentable. That’s a key aspect of foods that exacerbate the gassiness of IBS.
The low-FODMAP diet has been heavily studied in the treatment of IBS and the ongoing line of research continues to be positive.Low-FODMAP foods include:
This can be a long process that leaves you missing out on certain nutrients. It’s a good idea to involve your healthcare provider and a nutritionist to aid you on your journey.
Starting the Low-FODMAP Diet
High-Fiber, High-FODMAP FoodsCertain foods that are high in soluble fiber are also high in FODMAPs. Test these foods carefully before adding them to an IBS-friendly diet:AvocadosBrussels sproutsChickpeasLentils
High-Fiber, High-FODMAP Foods
Certain foods that are high in soluble fiber are also high in FODMAPs. Test these foods carefully before adding them to an IBS-friendly diet:AvocadosBrussels sproutsChickpeasLentils
Certain foods that are high in soluble fiber are also high in FODMAPs. Test these foods carefully before adding them to an IBS-friendly diet:
Foods to Avoid With Gas and IBS
As important as what youdoeat is what youdon’teat. Along avoiding with high-FODMAP foods, limiting gas-creating and fatty foods can help ease your IBS symptoms.
High-FODMAP Foods
Some foods identified as being high in FODMAPs, and therefore potentially harmful to people with IBS, include:
If you find yourself eliminating entire categories of foods from your diet (for example, eating no fruits because the ones you like are off-limits), it may be time to see a nutritionist who can help you fill in the gaps.
Gassy Foods
Foods that produce intestinal gas can contribute to abdominal pain and cramping.Unfortunately, these same foods tend to have high nutritional benefits. It is therefore not a good idea to eat an overly restrictive diet regularly.
On bad days, though, it can help to eatnon-gassy foodsand avoid those that are more likely to produce gas. Gas-causing foods include:
If you’re thinking that list looks similar to the high-FODMAP foods list, you’re right. Many of these foods can be problematic for IBS in multiple ways.
Fatty Foods
Fatty foods contain substances that can exaggerate the strength of intestinal contractions, resulting in increased pain and cramping—at least in laboratory settings. However, according to a study published in 2017, no randomized controlled trials show that following a low-fat diet will reduce symptoms of IBS.
Still, since fatty foods often aren’t good for you anyway, you might want to see whether avoiding anything greasy, fried, or fatty helps alleviate IBS symptoms.
Eat Small MealsLarge meals also strengthen intestinal contractions. Aim to eat small meals frequently throughout your day so as to not strain your system.IBS-friendlyeating could mean an egg for breakfast, a fresh salad for lunch, and a lean chicken dinner. In between meals, try snacking on nuts, seeds, or yogurt.
Eat Small Meals
Large meals also strengthen intestinal contractions. Aim to eat small meals frequently throughout your day so as to not strain your system.IBS-friendlyeating could mean an egg for breakfast, a fresh salad for lunch, and a lean chicken dinner. In between meals, try snacking on nuts, seeds, or yogurt.
As with any health condition, it is important to know when you need to consult your healthcare provider. If you experience cramping that significantly worsens beyond your regular pattern, give your provider a call. This is also true should your symptoms include:
17 Ways to Relieve Stomach Gas Fast
Summary
Although the list of potentially bad foods for someone with IBS seems long, there are still plenty of foods you can eat to help ease stomach pain from gas. Foods with soluble, non-fermenting fiber and low-FODMAP carbohydrates are preferred. These include carrots, potatoes, bell peppers, cucumber, tomatoes, bananas, blueberries, raspberries, sunflower seeds, and more.
The best course of action is to test high-FODMAP categories or try anelimination diet for IBS. The goal is to keep as many foods as possible in your diet so you don’t miss out on important nutrients.
Low-FODMAP Diet App: A Must-Have App for IBS
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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.Monash University.High and low FODMAP foods: A sample food list from the FODMAP experts.Moayyedi P, Quigley EM, Lacy BE, et al.The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis.Am J Gastroenterol. 2014;109(9):1367-1374. doi:10.1038/ajg.2014.195Lacy BE, Pimentel M, Brenner DM, et al.ACG clinical guideline: Management of irritable bowel syndrome.Am J Gastroenterol. 2021;116(1):17-44. doi:10.14309/ajg.0000000000001036Oregon State University, Linus Pauling Institute: Micronutrient Information Center.Fiber.The Oregon Clinic.Low-FODMAP diet.El-Salhy M, Ystad SO, Mazzawi T, Gundersen D.Dietary fiber in irritable bowel syndrome (Review).Int J Mol Med. 2017;40(3):607-613. doi:10.3892/ijmm.2017.3072University of Michigan, Michigan Medicine.High fiber diet.Bellini M, Tonarelli S, Nagy AG, et al.Low FODMAP diet: Evidence, doubts, and hopes.Nutrients. 2020;12(1):148. doi:10.3390/nu12010148Manning LP, Yao CK, Biesiekierski JR.Therapy of IBS: Is a low FODMAP diet the answer?Front Psychiatry. 2020;11:865. doi:10.3389/fpsyt.2020.00865National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases.Gas in the digestive tract.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.i21.3771TeensHealth.Irritable bowel syndrome.
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.
Monash University.High and low FODMAP foods: A sample food list from the FODMAP experts.Moayyedi P, Quigley EM, Lacy BE, et al.The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis.Am J Gastroenterol. 2014;109(9):1367-1374. doi:10.1038/ajg.2014.195Lacy BE, Pimentel M, Brenner DM, et al.ACG clinical guideline: Management of irritable bowel syndrome.Am J Gastroenterol. 2021;116(1):17-44. doi:10.14309/ajg.0000000000001036Oregon State University, Linus Pauling Institute: Micronutrient Information Center.Fiber.The Oregon Clinic.Low-FODMAP diet.El-Salhy M, Ystad SO, Mazzawi T, Gundersen D.Dietary fiber in irritable bowel syndrome (Review).Int J Mol Med. 2017;40(3):607-613. doi:10.3892/ijmm.2017.3072University of Michigan, Michigan Medicine.High fiber diet.Bellini M, Tonarelli S, Nagy AG, et al.Low FODMAP diet: Evidence, doubts, and hopes.Nutrients. 2020;12(1):148. doi:10.3390/nu12010148Manning LP, Yao CK, Biesiekierski JR.Therapy of IBS: Is a low FODMAP diet the answer?Front Psychiatry. 2020;11:865. doi:10.3389/fpsyt.2020.00865National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases.Gas in the digestive tract.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.i21.3771TeensHealth.Irritable bowel syndrome.
Monash University.High and low FODMAP foods: A sample food list from the FODMAP experts.
Moayyedi P, Quigley EM, Lacy BE, et al.The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis.Am J Gastroenterol. 2014;109(9):1367-1374. doi:10.1038/ajg.2014.195
Lacy BE, Pimentel M, Brenner DM, et al.ACG clinical guideline: Management of irritable bowel syndrome.Am J Gastroenterol. 2021;116(1):17-44. doi:10.14309/ajg.0000000000001036
Oregon State University, Linus Pauling Institute: Micronutrient Information Center.Fiber.
The Oregon Clinic.Low-FODMAP diet.
El-Salhy M, Ystad SO, Mazzawi T, Gundersen D.Dietary fiber in irritable bowel syndrome (Review).Int J Mol Med. 2017;40(3):607-613. doi:10.3892/ijmm.2017.3072
University of Michigan, Michigan Medicine.High fiber diet.
Bellini M, Tonarelli S, Nagy AG, et al.Low FODMAP diet: Evidence, doubts, and hopes.Nutrients. 2020;12(1):148. doi:10.3390/nu12010148
Manning LP, Yao CK, Biesiekierski JR.Therapy of IBS: Is a low FODMAP diet the answer?Front Psychiatry. 2020;11:865. doi:10.3389/fpsyt.2020.00865
National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases.Gas in the digestive tract.
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
TeensHealth.Irritable bowel syndrome.
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