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What to Eat When You Have IBS?

Bridget Harris

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Living with Irritable Bowel Syndrome (IBS) can be challenging, but understanding the right foods to include in your diet can make a significant difference in managing symptoms and improving your overall well-being. There are foods that can help soothe your gut and minimize discomfort associated with IBS.

Fiber-Rich Foods:

Fiber is a crucial component in the diet of someone with IBS. However, not all fibers are created equal. Soluble fibers, found in foods like oats, bananas, and sweet potatoes, are gentle on the digestive system and can alleviate symptoms like bloating and gas. These fibers promote healthy bowel movements without causing irritation.


Probiotics play a pivotal role in maintaining a balanced gut microbiome. Yogurt with live and active cultures, kefir, and fermented foods like sauerkraut can introduce beneficial bacteria into your system, helping to regulate digestion and reduce inflammation.

Low-FODMAP Diet:

Consider adopting a low-FODMAP diet, which involves restricting certain types of carbohydrates that may trigger IBS symptoms. Foods high in FODMAPs, such as onions, garlic, and some fruits, can contribute to bloating and abdominal pain. Opt for low-FODMAP alternatives like spinach, zucchini, and blueberries to keep your gut happy.

Lean Proteins:

Including lean proteins in your diet can provide the necessary nutrients without aggravating IBS symptoms. Options such as skinless poultry, fish, and tofu are excellent choices that are easy on the digestive system and can help maintain muscle health.


Staying well-hydrated is essential for everyone, but particularly for those with IBS. Water helps maintain proper digestion and prevents constipation. Aim to drink at least eight glasses of water a day and consider herbal teas, which can be soothing to the digestive tract.

A well-balanced and carefully curated diet can significantly impact the management of IBS symptoms. By incorporating fiber-rich foods, probiotics, embracing a low-FODMAP approach, choosing lean proteins, and staying hydrated, you empower yourself to take control of your digestive health. Remember, consulting with a gastroenterologist or a registered dietitian can provide personalized advice tailored to your specific needs. With the right dietary choices, you can nourish your gut and embrace a healthier, more comfortable life despite living with IBS.

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