300+ Best and Worst Foods For IBS | Holland & Barrett (2023)

If you experience IBS, steering clear of these trigger foods may make it easier to manage your symptoms.

Food is one common trigger for digestive conditions such asirritable bowel syndrome (IBS).

And while we all understand the importance of eating a healthy, balanced diet, when you’re trying to avoid causing an IBS flare-up, managing to eat a diet full of essential nutrients can be a struggle.

Also, avoiding high FODMAP foods is the cornerstone of some of the most common IBS diets.

But is it really worth cutting out those fermentable carbohydrates and following a low-FODMAP diet?

To help, we’ve put together the following list of IBS-triggering foods that don’t belong on your plate – plus over 200 foods that do.

In this article, you’ll also find out about

  • What IBS is and how to know if you have it
  • Symptoms and types of IBS
  • Which foods trigger IBS
  • All about FODMAPs
  • 113 foods to avoid for IBS
  • 277 foods that are good for IBS
  • How to start a low FODMAP diet
  • How to start a food diary for IBS
  • Probiotics and IBS

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What is IBS?

IBS is a common health condition that affects the large intestine.

Also known as the colon, this is the section of the gastrointestinal tract where three important parts of the digestion process happen.1

The three main functions of the large intestine:

  1. Absorb water and electrolytes
  2. Produce and absorb vitamins
  3. Form faeces from waste and move them to the rectum where they’re passed as stools

A variety of reactions in the large intestine can trigger IBS symptoms. There’s not a single cause. It could be because food passes through your gut too quickly. Or too slowly.

Perhaps the nerves in your gut are oversensitive? Maybe stress is upsetting the balance? Or is it something genetic that you’ve inherited?

And not only is there a wide range of causes, but the symptoms can also be equally inconsistent.

How do I know if I have IBS?

Although there’s plentiful evidence online to allow you to educate yourself on IBS symptoms, always seek a professional, medical diagnosis. This can often take time.

The condition is typically only formally diagnosed at the point when all other possibilities are ruled out.

Symptoms of IBS

  • Stomach pain
  • Bloating
  • Diarrhoea
  • Constipation

However, in addition to these main IBS symptoms, there are other complaints that are also associated with IBS.

For example, flatulence, nausea, back ache, incontinence, problems urinating and tiredness.2

Types of IBS

There are three varieties of IBS:

  1. IBS-C – Constipation dominant
  2. IBS-D – Diarrhoea dominant (IBS-D)
  3. IBS-M – Mixed bowel habits (constipation anddiarrhoea)3

Your IBS symptoms depend on the type you suffer with.

Which foods trigger IBS attacks?

In many cases, high FODMAP foods are to blame for IBS symptoms. So, it makes sense to cut them out, right?

But whilst there’s growing evidence to show restricting these foods can drastically improveIBS symptoms, it takes serious commitment.

300+ Best and Worst Foods For IBS | Holland & Barrett (1)

What are FODMAPS?

FODMAPs are a collection of carbohydrates that contribute to IBS symptoms like gas, bloating and stomach pains.

To spell this out:

Fermentable

Oligosaccharides

Disaccharides

Monosaccharides

Polyols4

Summary

  • FODMAP is an anagram for carbohydrates that could cause/worsen IBS symptoms

Why choose a FODMAP diet for IBS?

Some (but not all) carbohydrates are poorly absorbed in the small intestine. As a result, they move further through the gut and ferment in the large intestine.

In people with IBS, this can trigger symptoms such as bloating, constipation, wind, diarrhoea, stomach pain and flatulence.5

The guiding theory of a low FODMAP IBS diet is to replace high FODMAP foods that are poorly digested with low FODMAP foods that easily break down in the stomach.

This decreases the fermentation of sugars in the large intestine. Consequently, this can reduce bloating, constipation and other IBS symptoms.

However, IBS sufferers aren’t all sensitive to the same high FODMAP foods. To help reduce IBS symptoms, a dietitian may recommend you eliminate high FODMAP foods for a short period.

They are then gradually reintroduced in phases to identify which exact foods you are most sensitive to. It can also show which are better tolerated.

(Video) Treating BOWEL Symptoms with DIET (IBS, UC, Crohn's, GERD, Bloating, Ulcers)

Summary

  • It has been proven that some carbohydrates (FODMAPs) can trigger IBS
  • The FODMAP diet can help you distinguish which cause your symptoms and which are ‘safe’

View Our Gut Health Hub

113 foods to avoid with IBS

Here is a comprehensive list of high FODMAP foods which you should avoid/reduce if you want to follow this diet (especially in the first reduction stage).6

High-FODMAP vegetables/legumes

Excess gas-causing vegetables and legumes such as onions, broccoli, beans and lentils should be avoided.

Also, it’s worth being aware that spicy food packed with chilli pepper might also trigger symptoms. Find more high-FODMAP veggies below.

  1. Garlic (including garlic salt, garlic powder) – should be avoided entirely if possible
  2. Onions (including onion powder) – should be avoided entirely possible
  3. Artichoke
  4. Asparagus
  5. Baked beans
  6. Beetroot
  7. Broad beans
  8. Butter beans
  9. Cassava
  10. Cauliflower
  11. Celery
  12. Falafel
  13. Pickled / fermented vegetables, e.g. sauerkraut
  14. Kidney beans
  15. Mangetout
  16. Mung beans
  17. Mushrooms
  18. Kidney beans
  19. Cabbage
  20. Soybeans
  21. Spring onions

High-FODMAP fruit

Although a lot of fruit is full of fibre, certain types have been known to trigger IBS symptoms.

  1. Apples
  2. Apricots
  3. Avocado
  4. Bananas (ripe)
  5. Blackberries
  6. Blackcurrants
  7. Cherries
  8. Currants
  9. Dates
  10. Figs
  11. Goji berries
  12. Grapefruit (over 80g)
  13. Guava (unripe)
  14. Lychee
  15. Mango
  16. Nectarines
  17. Peaches
  18. Pears
  19. Pineapple
  20. Plums
  21. Pomegranate
  22. Prunes
  23. Raisins (over 1 tbsp)
  24. Sultanas
  25. Tined fruit in pear / apple juice
  26. Watermelon
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High-FODMAP meat

Red meat like beef, lamb and pork may upset IBS symptoms.

  1. Chorizo
  2. Sausages
  3. Beef
  4. Lamb
  5. Pork

High-FODMAP cereals, grains and nuts

  1. Wheat (and products containing it, e.g. biscuits, bread, noodles)
  2. Almond flour/meal
  3. Amaranth flour
  4. Barley
  5. Bread
  6. Carob flour/powder
  7. Cashews
  8. Chestnut flour
  9. Couscous
  10. Einkorn flour
  11. Freekeh
  12. Gnocchi
  13. Granola
  14. Muesli
  15. Pistachios
  16. Rye
  17. Semolina
  18. Spelt flour

High-FODMAP sweeteners, condiments, spreads, etc.

Polyols like sorbitol, mannitol or xylitol can cause diarrhoea.7

They are often found in low calorie, artificially sweetened products like chewing gum, sugar free mints and flavoured water.

  1. Agave nectar
  2. Fructose
  3. Gravy (if it contains onion)
  4. High fructose corn syrup
  5. Hummus
  6. Honey
  7. Jam
  8. Molasses
  9. Pesto
  10. Stock cubes
  11. Vegetable pickle
  12. Most sugar-free sweets
  13. Sweeteners (inulin, isomalt, lactitol, maltitol, mannitol, sorbitol, xylitol)
  14. Tzatziki dip

View Our Gut Health Hub

High-FODMAP drinks

Alcohol can cause stomach irritation which can lead to diarrhoea.8

Limit yourself to drinking less than two units a day, no more than 5 days a week.

Caffeinated drinks such as tea, coffee and energy drinks.9

This is because caffeine can trigger colonic spasms, constipation or diarrhoea. Also, fizzy drinks cause bloating and wind.10

  1. Beer (more than one bottle)
  2. Apple and raspberry cordial (50-100% real juice)
  3. Orange cordial (20-50% red juice)
  4. Fruit / herbal tea with apple
  5. Apple, pear or mango fruit juice
  6. Orange juice (if over 100ml)
  7. Fruit juices (any in high quantities)
  8. Kombucha
  9. Meal replacement shakes containing milk
  10. Rum
  11. Fizzy drinks with high fructose corn syrup
  12. Soy milk
  13. Sports drinks
  14. Tea (if strong or with added soy milk)
  15. Wine (more than 1 glass)
  16. Whey protein (unless lactose free)

High-FODMAP dairy foods

Dairy products containing lactose often cause bloating, diarrhoea and discomfort.

  1. Buttermilk
  2. Ricotta cheese
  3. Cream
  4. Custard
  5. Gelato
  6. Ice cream
  7. Kefir
  8. Cow’s milk
  9. Goat’s milk
  10. Evaporated milk
  11. Sheep’s milk
  12. Sour cream
  13. Yoghurt

Summary

  • As you can see, there are a lot of foods to be aware of if you want to go low-FODMAP
300+ Best and Worst Foods For IBS | Holland & Barrett (3)

277 best foods for IBS

It’s not all doom and gloom though, there are also lots of foods that are perfectly fine to eat while following a low-FODMAP diet.11

Low FODMAP foods

Here are some of the most common ‘safe’ foods and the quantities you should limit certain foods too.

Low-FODMAP vegetables/legumes

  1. Alfalfa
  2. Bamboo shoots
  3. Beansprouts
  4. Beetroot
  5. Black beans (45g)
  6. Bok choy / pak choi
  7. Broccoli (35g)
  8. Brussels sprouts (2 sprouts)
  9. Butternut squash (35g)
  10. Cabbage (70g)
  11. Callaloo
  12. Carrots
  13. Celeriac
  14. Celery (less than 5cm of stalk)
  15. Chicory leaves
  16. Chickpeas (42g)
  17. Chili – if tolerable
  18. Chives
  19. Collard greens
  20. Corn (1/2 cob)
  21. Courgette (65g)
  22. Cucumber
  23. Aubergine (80g)
  24. Fennel
  25. Green beans
  26. Green pepper (75g)
  27. Ginger
  28. Kale
  29. Lentils (in small amounts)
  30. Lettuce
  31. Marrow
  32. Okra
  33. Olives
  34. Parsnip
  35. Snow peas (5 pods)
  36. Pickled gherkins
  37. Large pickled onions
  38. Potato
  39. Pumpkin
  40. Radish
  41. Red peppers
  42. Spring onions (the green part)
  43. Seaweed
  44. Chard
  45. Baby spinach
  46. Squash
  47. Sun-dried tomatoes (4 pieces)
  48. Swede
  49. Swiss chard
  50. Sweet potato (65g)
  51. Tomato (1 small / 1/4 a can)
  52. Turnip (1/2 a turnip)
  53. Water chestnuts
  54. Zucchini

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Low-FODMAP fruit

  1. Ackee
  2. Unripe bananas (1 medium)
  3. Blueberries (45g)
  4. Cantaloupe melon (120g)
  5. Cranberry (1tbsp)
  6. Clementine
  7. Coconut cream (75g)
  8. Coconut flesh (50g)
  9. Dragon fruit
  10. Lingonberries
  11. Grapes
  12. Guava
  13. Honeydew / Galia melons (80g)
  14. Kiwifruit (2 small)
  15. Lemon (including juice)
  16. Lime (including juice
  17. Mandarin
  18. Orange
  19. Passion fruit
  20. Papaya
  21. Pineapple
  22. Plantain
  23. Prickly pear
  24. Raspberry (30 berries)
  25. Rhubarb
  26. Strawberry
  27. Tamarind

Low-FODMAP meat/meat substitutes

  1. Beef
  2. Chicken
  3. Chorizo
  4. Foie gras
  5. Kangaroo
  6. Lamb
  7. Pork
  8. Prosciutto
  9. Quorn
  10. Turkey
  11. Cold cuts, e.g. ham, turkey breast
  12. Processed meat (check ingredients)

Low-FODMAP fish/seafood

  1. Canned tuna
  2. Fresh cod
  3. Fresh haddock
  4. Fresh plaice
  5. Fresh Salmon
  6. Fresh Trout
  7. Fresh Tuna
  8. Plain crab
  9. Plain lobster
  10. Plain mussels
  11. Plain oysters
  12. Plain prawns
  13. Plain shrimp
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Low-FODMAP cereals, grains and nuts

  1. Wheat free bread
  2. Gluten-free bread
  3. Corn bread
  4. Rice bread
  5. Spelt sourdough bread
  6. Potato flour bread
  7. Wheat- / Gluten-free pasta
  8. Wheat bread (1 slice)
  9. Almonds (10 almonds)
  10. Cream crackers (4 crackers)
  11. Oatcakes (4 cakes)
  12. Shortbread biscuit (1 biscuit)
  13. Brazil nuts
  14. Bulgur (44g cooked serving)
  15. Buckwheat
  16. Brown / wholegrain rice
  17. Chestnuts
  18. Plain potato crisps
  19. Cornflour / maize
  20. Cornflakes (14g)
  21. Gluten-free cornflakes
  22. Corn tortillas (3 tortillas)
  23. Crackers
  24. Flaxseed / linseed (1tbsp)
  25. Hazelnuts (10 hazelnuts)
  26. Macadamia nuts
  27. Millet
  28. Mixed nuts
  29. Oats
  30. Peanuts
  31. Pecans (10 halves)
  32. Pine nuts
  33. Polenta
  34. Popcorn
  35. Porridge / oat-based cereals
  36. Potato flour
  37. Pretzels
  38. Quinoa
  39. Pasta (100g cooked)
  40. Rice
  41. Rice cakes
  42. Rice flour
  43. Chia seeds
  44. Hemp seeds
  45. Poppy seeds
  46. Pumpkin seeds
  47. Sesame seeds
  48. Sunflower seeds
  49. Tortilla chips
  50. Walnuts

Low-FODMAP sweeteners, condiments, spreads, etc.

  1. Aspartame
  2. Acesulfame K
  3. Almond butter
  4. Barbeque sauce
  5. Capers in vinegar
  6. Dark chocolate (5 squares)
  7. Milk chocolate (4 squares)
  8. White chocolate (3 squares)
  9. Chutney (1tbsp)
  10. Dijon mustard
  11. Fish sauce
  12. Golden syrup (1 tsp)
  13. Glucose
  14. Glycerol
  15. Strawberry jam
  16. Raspberry jam (2 tbsp)
  17. Maple syrup
  18. Marmalade
  19. Marmite
  20. Mayonnaise (no garlic / onion ingredients)
  21. Miso paste
  22. Mustard
  23. Oyster sauce
  24. Pesto sauce (less than 1 tbsp)
  25. Peanut butter
  26. Rice malt syrup
  27. Saccharine
  28. Shrimp paste
  29. Soy sauce
  30. Sriracha hot chili sauce (1 tsp)
  31. Stevia
  32. Sweet and sour sauce
  33. Sucralose
  34. Sugar
  35. Tahini pate
  36. Tomato sauce / ketchup (2 sachets)
  37. Vegemite
  38. Apple cider vinegar (2 tbsp)
  39. Balsamic vinegar (2 tbsp)
  40. Rice wine vinegar
  41. Wasabi
  42. Worcestershire sauce (the onion and garlic content is acceptably low, making it low-FODMAP)

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Low-FODMAP drinks

  1. Beer (1 drink)
  2. Vodka (limited intake advised)
  3. Gin (limited intake advised)
  4. Whiskey (limited intake advised)
  5. Wine (1 drink)
  6. Coffee (without milk or up to 250ml lactose free milk)
  7. Coconut milk (125ml)
  8. Coconut water (100ml)
  9. Drinking chocolate powder
  10. Fruit juice (low-FOSMAP fruits only, 125ml)
  11. Lemonade (low quantities)
  12. Egg protein powder
  13. Rice protein powder
  14. Whey protein isolate powder
  15. Soya milk made with soy protein
  16. Sugar free soft drinks (low quantities)
  17. Black tea
  18. Chia tea
  19. Fruit and herbal tea (no apple added)
  20. Green tea
  21. Peppermint tea
  22. White tea
  23. Water

Low-FODMAP dairy foods, eggs and alternatives

  1. Butter
  2. Brie
  3. Camembert
  4. Cheddar
  5. Cottage cheese (2 tbsp)
  6. Cream cheese (2 tbsp)
  7. Feta
  8. Goat
  9. Halloumi (40g)
  10. Monterey Jack
  11. Mozzarella
  12. Paneer (2 tbsp)
  13. Parmesan
  14. Ricotta (2 tbsp)
  15. Swiss cheese
  16. Eggs
  17. Margarine
  18. Almond milk
  19. Hemp milks (125ml)
  20. Lactose-free milk)
  21. Macadamia milk
  22. Oar milk (30ml)
  23. Rice milk
  24. Sorbet
  25. Soy protein (avoid soy beans)
  26. Tempeh
  27. Tofu (drained and firm varieties)
  28. Whipped cream
  29. Coconut yoghurt
  30. Greek yoghurt (23g)
  31. Lactose-free yoghurt
  32. Goat’s yoghurt

Low-FODMAP herbs, spices and cooking ingredients

  1. Most herbs and spices (avoid chili, garlic, onion)
  2. Avocado oil
  3. Canola oil
  4. Coconut oil
  5. Olive oil
  6. Peanut oil
  7. Rice bran oil
  8. Sesame oil
  9. Soybean oil
  10. Sunflower oil
  11. Vegetable oil
  12. Acai powder
  13. Baking powder
  14. Baking soda
  15. Cacao powder
  16. Cocoa powder
  17. Gelatine
  18. Ghee (1tbsp)
  19. Icing sugar
  20. Lard
  21. Mango powder (1tsp)
  22. Nutritional yeast
  23. Salt
  24. Soybean oil

Summary

  • Thankfully, there are a lot of ‘safe’ low-FODMAP foods around, which may be worth implementing into your diet to see if you experience a difference
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How to start a low-FODMAP diet

A low-FODMAP diet is not quite as simple as cutting out all high-FODMAP foods and focusing on low-FODMAP foods.

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It usually involves the following three stages:

1

Restriction

This stage usually lasts a few weeks and requires strict avoidance of high-FODMAP foods.

Once you find adequate relief of IBS symptoms then you can move onto the next stage.

2

Re-introducing foods

This next step requires reintroducing high-FODMAP foods to see which type and amount of high-FODMAP foods are affecting you the most.

It is recommended that you reintroduce foods one at a time – and it is recommended that you use a dietician to help guide you through this process.

3

Making it work for you

This stage allows you to know which FODMAP foods you need to restrict, and which ones are actually fine to consume.

For example, you may be fine eating a piece of wheat bread every day but may want to avoid cauliflower all the time.

As you can see, a low FODMAP diet is a significant dietary intervention. And unless you have diagnosed IBS and have exhausted all other IBS diet options, it can do more harm than good.

If you don’t want to be so strict…

The lists of high- and low-FODMAP foods below show how complex and restricted a low FODMAP diet can be.

Just to reiterate, a low FODMAP diet isn’t for everyone. But that’s not to say you can’t take inspiration from some of the theory.

For example, keeping a food diary to track the severity of your symptoms against what you’ve consumed.

Most of us can’t remember exactly what we eat on a day-to-day basis. This is why it can be helpful to write it down.

This visibility allows you to recognise patterns between your diet and IBS symptoms.

With this knowledge, you could then reduce or eliminate a food for a short period to see if it has an impact on symptoms.

This is a simple but effective way to, see how an individual food may be causing your digestive problems.

View Our Gut Health Hub

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How to start a food diary for IBS

1

Write down everything you eat daily, the time you ate it, and the severity and time of your IBS symptoms on the same day.

2

If you recognise a pattern where eating a certain food seems to regularly coincide with a rise in your digestion problems, consider eliminating this from your diet for a few weeks.

3

During this elimination period, continue to keep a food diary and track your symptoms.

5

Repeat with other foods if necessary.

It’s always recommended that any changes to diet are done in consultation with your GP or a dietitian.

Summary

  • There are several stages to a formal FODMAP diet, all of which help you to determine which foods are a problem for you
  • It is recommended that you consult a trained dietician for help with this
  • Keeping a food diary can also help you find out which foods you may need to avoid
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300+ Best and Worst Foods For IBS | Holland & Barrett (6)

Before you consider a low FODMAP IBS diet

Following a low FODMAP IBS diet is not a decision to take lightly.

Only attempt it if:

  • Your IBS is formally diagnosed by your GP
  • You’ve tried other less restrictive diet strategies already (e.g. increasing your fibre intake andprobiotics)
  • You’re recommended this diet by a FODMAP trained dietitian. Don’t attempt it alone – you need ongoing professional nutrition advice and support to implement this diet plan effectively

This final point is particularly important.

If this is a diet change you would like to initiate, careful implementation is crucial.

A FODMAP trained dietitian can assess if it’s appropriate for your IBS symptoms and also ensure what you’re eating continues to be nutritionally sufficient.

This is not an allergy diet

Eliminating high FODMAP foods isn’t a long-term solution.

This is where IBS diets can differ fromallergy diets.

It’s important to recognise, IBS is not caused by a food allergy. It has nothing to do with your immune system.

Whereas diets for food allergies and intolerances often involve permanent exclusion of an allergen, this is not usually required in IBS diets.

For example, after the initial elimination period in a FODMAP diet, most IBS sufferers can start to tolerate small to moderate quantities of high FODMAP foods.

Consider that food may not be causing your IBS

Remember, diet is only one cause of IBS. If lifestyle factors,such as stress, are the trigger of your IBS symptoms, making behavioural changes could be more valuable.

In addition, if you suffer from food anxiety of any form, or have other underlying health conditions, it’s particularly important to seek medical guidance before pursuing an IBS diet.

Summary

  • A low-FODMAP diet is a big commitment and shouldn’t be taken lightly
  • Increasing your fibre and probiotics could help your IBS before going for a FODMAP diet
  • Eliminating FODMAP foods isn’t a long-term solution, as different people can tolerate different types/amounts of FODMAP foods
  • Keep in mind that food may not be causing your IBS, as it can also be linked to stress, food anxiety and other underlying health conditions

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Can probiotics help IBS?

The gut contains trillions of bacteria. This diverse collection of microbes forms your gut microbiome, which helps to break down food and regulates bowel function.

The large intestine is home to 95% of the gut microbiome.

In people with IBS, symptoms may trigger when there is some kind of imbalance between helpful, good bacteria and the other not so friendly species.

This could manifest itself in the symptoms above.12

So, regaining balance is key to a healthy digestive system and for relieving IBS symptoms.

Probiotics help by topping up the level of good bacteria in the gut, which muffles the impact of the more hostile varieties.

How can I get good bacteria?

Probiotics are live bacteria and yeasts that can contribute to a healthy gut microbiome. You’ll find them in certain types of food and in supplements.

Foods containing friendly bacteria in food

You can find probiotics naturally in a number of foods.

For example, eating cultured dairy products andfermented foodscan help to ensure your friendly bacteria levels remain topped up.

Look out for yoghurts, kefir, sauerkraut,kimchi, pickles,tempeh,natto,miso, andkombucha.

But there is one thing you need to be sure of – the probiotic bacteria must be alive when you eat it. Some food processes, such as pasteurisation kill live bacteria.

So, it’s important that yoghurts are ‘live’ or contain ‘active’ ingredients. Choose unpasteurised sauerkraut and select fermented pickles rather than ones soaked in vinegar.

Probiotic supplements

Friendly bacteria supplements are a useful alternative if eating fermented foods doesn’t appeal.

There are a huge range of probiotic products available and the impact they have on IBS symptoms varies considerably. Here are two things to look out for:

  1. What bacteria does the product contain?Two commonly studied friendly bacteria strains that may help with the reduction of IBS symptoms are Lactobacillus andBifidobacterium13,14,15
  2. Will the bacteria reach your gut?To get to the large intestine, a probiotic must survive the acidic environment of the stomach. Buying from a reputable source is strongly advised16
300+ Best and Worst Foods For IBS | Holland & Barrett (7)

The final say

  • FODMAPS are different groups of carbohydrates which may affect/worsen IBS symptoms
  • A low-FODMAP diet is sometimes recommended to help determine which FODMAP foods affect you
  • FODMAP diets can be very restrictive and should not be viewed as a long-term solution
  • If you have been diagnosed with IBS and want to try a FODMAP diet, it is recommended that you consult a registered dietician to help
  • Research suggests increasing the consumption of good bacteria can help to bring balance to the variety of microbes in the gut. This can aid the function of the large intestine and reduce IBS symptoms. As a result, if consumed in the right quality and dosage, probiotics can reduce bloating, cramping and constipation for those with diagnosed IBS.
  • When changing your diet, take gradual steps with small changes at a time so you’ll be able to identify exactly what’s aggravating your symptoms.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated:8 February 2022

    1. https://www.ncbi.nlm.nih.gov/books/NBK507857/
    2. https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/symptoms/
    3. https://provenprobiotics.co.uk/irritable-bowel-syndrome-ibs-awareness-month/
    4. https://pubmed.ncbi.nlm.nih.gov/15948806/
    5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019579/
    6. https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
    7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508768/
    8. https://americanaddictioncenters.org/alcoholism-treatment/the-connection-between-ibs
    9. https://iffgd.org/gi-disorders/diarrhea/common-causes/
    1. https://www.nhs.uk/live-well/eat-well/remedies-for-bloating-and-wind/
    2. https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
    3. https://provenprobiotics.co.uk/irritable-bowel-syndrome-ibs-awareness-month/
    4. https://www.theguthealthdoctor.com/all-articles/10-step-gut-makeover-plan-healthy-gut?rq=probiotics
    5. https://www.nhs.uk/conditions/probiotics/
    6. https://badgut.org/information-centre/a-z-digestive-topics/probiotics-for-irritable-bowel-syndrome/
    7. https://www.bbcgoodfood.com/howto/guide/what-are-probiotics-and-what-do-they-do

FAQs

What foods should you stay away from with irritable bowel syndrome? ›

12 Foods to Avoid with IBS
  • Insoluble fiber.
  • Gluten.
  • Dairy.
  • Fried foods.
  • Beans and legumes.
  • Caffeinated drinks.
  • Processed foods.
  • Sugar-free sweeteners.

Is bacon OK with IBS? ›

Avoid sausage, bacon, pepperoni, salami, and marbled cuts of meat. Examples of lean meats you should add to your diet if you have IBS include white-meat chicken, white-meat turkey, and cuts of beef like sirloin and top round. Your doctor or nutritionist may also recommend eating pork, veal, duck, and fish.

What is the best vitamin for IBS? ›

Researchers say they've noticed a vitamin D deficiency

vitamin D deficiency
Vitamin D deficiency occurs when the body doesn't get enough vitamin D from sunlight or diet. Vitamin D deficiency can cause loss of bone density, osteoporosis, and broken bones. Vitamin D is sometimes called the sunshine vitamin because your body makes it from cholesterol when your skin is exposed to sunlight ( 1 ).
https://www.healthline.com › vitamin-d-deficiency-symptoms
in many people with IBS. Increasing the level of the vitamin could reduce symptoms.

What should my diet look like if I have IBS? ›

A healthy diet
  • Plenty of fruit and vegetables.
  • Plenty of starchy carbohydrates. ...
  • Some milk and dairy products (2-3 portions per day). ...
  • Some protein foods: meat, fish, eggs and alternatives such as beans and pulses.
  • Limited amounts of foods high in fats and sugars.

What helps IBS pain instantly? ›

Here are 7 things you can do to relieve pain from IBS quickly:
  1. Try an OTC supplement. ...
  2. Apply a heating pad. ...
  3. Brew a cup of tea. ...
  4. Eat light, healthy foods. ...
  5. Try meditation or deep breathing exercises. ...
  6. Go for a walk. ...
  7. Give hypnotherapy a try.

How do you calm an IBS flare up? ›

How to Calm an IBS Flare Up
  1. Apply Gentle Heat. ...
  2. Get Moving. ...
  3. Stay Away From Trigger Foods. ...
  4. Have a Soothing, Non-Caffeinated Tea. ...
  5. Dial Down Your Stress Levels. ...
  6. Try a Relaxation Technique.

What kind of bread can I eat with IBS? ›

Modified rye bread may ease the symptoms of irritable bowel syndrome (IBS) according to a study, which recommends this food as a way to increase fibre intake for patients with this condition.

Is Toast good for IBS? ›

1. Gluten-free toast. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) , a person with IBS may wish to avoid gluten in their diet. Gluten is in products that contain wheat, barley, and rye.

What is the best cereal for IBS? ›

IBS sufferers frequently have difficulty digesting high-sugar foods as well as sugary beverages. Given this, make sure to choose high-fiber, high-protein breakfast cereals rather than sugary ones, such as Frosted Flakes, Corn Pops, Froot Loops or Apple Jacks.

What can you take daily for IBS? ›

Medications approved for certain people with IBS include:
  • Alosetron (Lotronex). Alosetron is designed to relax the colon and slow the movement of waste through the lower bowel. ...
  • Eluxadoline (Viberzi). ...
  • Rifaximin (Xifaxan). ...
  • Lubiprostone (Amitiza). ...
  • Linaclotide (Linzess).

Does B12 help with IBS? ›

Other supplements you may like to consider for IBS include: Folic Acid: Many people with IBS are low in folic acid, which is thought to be very good for general bowel health. Vitamin B12: Many people with IBS are deficient in iron, which Vitamin B12 helps the body to absorb.

How much vitamin D should I take for IBS? ›

Since research suggests a link between vitamin D deficiency and IBS, taking vitamin D supplements may help improve symptoms. One study examined the effects of high doses of vitamin D on IBS. Half of the study's participants received a dose of 50,000 IU of vitamin D3 every two weeks for six months.

Is pasta Good for IBS? ›

Foods To Avoid With IBS

High-fiber products, found in cereals, grains, pastas and processed foods. Gas-producing foods, like beans, lentils, carbonated beverages and cruciferous vegetables such as cauliflower. Gluten, a protein found in wheat, barley, rye and many processed foods.

Does drinking water help IBS? ›

Water intake might be associated with improvement of IBS through affecting GI function. Water intake might improve constipation among IBS-C patients. In addition, drinking water is a common suggestion for IBS-D patients to prevent diarrhea-induced dehydration.

Are potatoes good for IBS? ›

White potatoes, otherwise known as Solanum tuberosum, are low FODMAP, according to the Monash App (2). They can be eaten “freely and according to appetite” and will still remain low FODMAP.

What painkiller is best for IBS? ›

Alosetron, granisetron and ondansetron can generally treat pain in IBS-D patients, of which alosetron needs to be used with caution due to cardiovascular toxicity. The optimal drugs for managing pain in IBS-D and IBS-C appear to be eluxadoline and linaclotide, respectively, both of which target peripheral GI tract.

Where is IBS pain located? ›

The chronic pain (pain lasting 6 months or longer) in IBS can be felt anywhere in the abdomen (belly), though is most often reported in the lower abdomen. It may be worsened soon after eating, and relieved or at times worsened after a bowel movement. It is not always predictable and may change over time.

How can I soothe my intestines? ›

Traditionally, people have consumed herbs and spices such as cardamom, celery seeds, cinnamon, coriander, cumin, fennel, fenugreek, ginger root, lemon, orange peel and peppermint to soothe the intestines and support digestion.

Is salad good for IBS? ›

Try this today: If you have IBS, lettuce is generally safe to eat. Try eating it as a side or adding it to your salads or sandwiches. Brighter-colored lettuces are more nutritious, so pick red, green, Boston, or romaine over iceberg lettuce whenever possible.

How can I have regular bowel movements with IBS? ›

Here are four diet and lifestyle strategies to help you ease IBS-related constipation, without needing to reach for a laxative.
  1. Get Yourself Moving to Keep Things Moving. ...
  2. Add the Right Kind of Fiber to Your Diet. ...
  3. Sip on Some Peppermint Tea. ...
  4. Stay Hydrated.
16 Aug 2021

Is yogurt good for IBS? ›

Even though dairy products are the major culprits of discomfort for some IBS sufferers, yogurt proves to be an exception. The live cultures in the yogurt break down the lactose, so it's less likely to cause gassy symptoms.

What cheese is good for IBS? ›

cheeses (Swiss, Parmesan, Gouda, Colby, Cheddar, Monterey Jack), lactose- free milk, lactose-free cottage cheese and rice milk.

Is peanut butter OK for IBS? ›

Nope, peanut butter does not trigger symptoms of Irritable Bowel Syndrome (IBS). In fact, research shows it is one of the types of foods that individuals with IBS can tolerate.

Is sourdough bread OK with IBS? ›

Since sourdough has fewer FODMAPS (fermentable oligo-, di-, mono-saccharides), it has the potential to benefit people with Irritable Bowel Syndrome (IBS). A recent meta-analysis showed that 50% of people with IBS improved on low FODMAP diet.

Is mashed potato good for IBS? ›

Again, just another thing that has changed with the low FODMAP diet. Mashed potatoes are usually made with milk and butter, which causes the high lactose content, making it a no-go on the diet.

Is Tuna Good for IBS? ›

Fresh fish (Cod, Haddock and/or Plaice; Salmon, Trout and/or Tuna) is without doubt among the foods good for IBS in most cases, as is canned tuna. So-called 'safe' herbs to flavour your dishes with include: Basil, Chili and Coriander. Ginger, Lemongrass and Marjoram.

Which yogurt is best for IBS? ›

Plain, low-fat yogurt is a better option since it doesn't contain too much sugar or fat. There are also other ways to get probiotics, including non-dairy cultured yogurt, kefir, supplements, and fortified foods.

Does bread aggravate IBS? ›

Some foods can make IBS-related constipation worse, including: Breads and cereals made with refined (not whole) grains. Processed foods such as chips and cookies. Coffee, carbonated drinks, and alcohol.

What can I eat for lunch with IBS? ›

7 Easy IBS Recipes for Healthy School Lunches
  • Low FODMAP Chicken Caesar Salad Wraps. ...
  • Fody's Turkey & Swiss Low FODMAP Sandwich with French Dressing. ...
  • Fody's Creamy Salsa Low FODMAP Chicken Salad Sandwiches. ...
  • Low FODMAP Burrito Bowl with Chickpeas. ...
  • Low FODMAP Spaghetti and Meatballs. ...
  • Low FODMAP Stir Fry with Chicken and Peppers.

Can I eat white bread with IBS? ›

Some key foods you need to avoid are: Anything made with white flour, especially white bread and baked goods made with hydrogenated fats.

Is there a blood test for IBS? ›

There's no test for IBS, but you might need some tests to rule out other possible causes of your symptoms. The GP may arrange: a blood test to check for problems like coeliac disease. tests on a sample of your poo to check for infections and inflammatory bowel disease (IBD)

Is Magnesium Good for IBS? ›

Magnesium supplements are thought to help ease abdominal cramping, anxiety, and constipation. For this reason, increased dietary magnesium and magnesium supplements may be recommended to help with symptoms commonly experienced in people with IBS-C.

Is Zinc Good for IBS? ›

The findings suggest that individuals with IBS should be screened for zinc deficiency. Zinc deficiency may perpetuate the underlying pathophysiology of IBS and may contribute to the associated psychiatric conditions through zinc's role in the immune system, “brain-gut” axis, and gastrointestinal barrier integrity.

Does fish oil help with IBS? ›

IBS. Research has indicated that along with these other contemporary and alternative treatments for IBS, fish oil supplements may also be an important source of managing and treating IBS. makes them necessary for life since all living things are composed of cells.

Does IBS cause low B12? ›

Although some people with IBS may have macrocytic anemia, there is no evidence that IBS increases a person's risk of vitamin B12 deficiency or that vitamin B12 deficiency causes IBS.

Can too many vitamins cause IBS? ›

Vitamins and nausea

Vitamins and supplements can also aggravate gastroesophageal reflux disease, peptic ulcers, gastritis, irritable bowel syndrome and other digestive conditions, Dr. Lee says.

Can low vitamin D make IBS worse? ›

Research shows low vitamin D levels are associated with IBS

Many people living with irritable bowel syndrome are vitamin D deficient, according to a study published in the BMJ Open Gastroenterology1.

Can potatoes cause IBS flare up? ›

Insoluble fiber may make IBS symptoms worse.

Nuts. Beans. Vegetables like cauliflower, green beans, and potatoes.

Can I eat cheese with IBS? ›

While everyone's tolerance is different, most individuals with IBS are able to handle small amounts of low-lactose dairy products. This means that the best cheese for IBS is low lactose cheese.

Can you eat rice with IBS? ›

Plain white rice is great on flare-up days

It doesn't cause any bloating. It helps regulate any diarrhea I might have (especially when overcooked). And most of all, I know that it will not trigger any additional IBS symptoms. Most people only eat plain white rice while they're recovering from the stomach flu.

Can skipping meals make IBS worse? ›

It's the way that you eat it

If you are anxious, frustrated or on the go when you are digesting a meal, the emotions will tend to upset the gut and cause symptoms of IBS. People who miss out on meals and then gorge themselves on high fat foods with lots of beer or wine are playing havoc with their irritable bowels.

Should you skip meals with IBS? ›

Don't skip meals, says Natalie Brown, a registered dietitian and nutrition consultant in South Surrey, BC. 'When we go through long gaps without eating, it's easy for the digestive system to fill up with extra air, and you'll get more cramping and bloating.

Can you drink lemon water if you have IBS? ›

While acidic citrus fruits like oranges, lemons, and limes tend to be lower in fructose, they can also act as an IBS trigger in some people.

Can I eat butter if I have IBS? ›

For anyone who is lactose intolerant, butter can be off limits. For an IBS sufferer who isn't technically lactose intolerant, but lactose sensitive, butter could be the culprit of a flare.

Are carrots good for IBS? ›

What to eat instead: Vegetables that are good to eat include eggplant, green beans, celery, carrots, spinach, sweet potato, yam, zucchini and squash. You can enhance flavors of these veggies with herbs.

What triggers IBS flare ups? ›

While we don't know what causes IBS, we do know that flare-ups are often triggered by food, caffeine, stress, carbonated drinks, artificial sugars, or infectious diarrhea. The more IBS episodes you have, the more sensitive your gut becomes to triggers.

What are common IBS triggers? ›

The 10 Most Common IBS Triggers
  • Foods with High or Moderate Amounts of Insoluble Fiber. ...
  • Gluten or wheat. ...
  • Refined or Processed Foods. ...
  • Cruciferious Veggies. ...
  • Allium Vegetables. ...
  • Beans and lentils. ...
  • Fatty Foods. ...
  • Dairy.

Is peanut butter OK for IBS? ›

Nope, peanut butter does not trigger symptoms of Irritable Bowel Syndrome (IBS). In fact, research shows it is one of the types of foods that individuals with IBS can tolerate.

Is banana good for IBS? ›

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food

FODMAP food
FODMAPs are types of carbohydrates found in certain foods, including wheat and beans. Studies have shown strong links between FODMAPs and digestive symptoms like gas, bloating, stomach pain, diarrhea, and constipation. Low FODMAP diets can provide remarkable benefits for many people with common digestive disorders.
https://www.healthline.com › nutrition › fodmaps-101
(6, 7 ).

Is salad good for IBS? ›

Try this today: If you have IBS, lettuce is generally safe to eat. Try eating it as a side or adding it to your salads or sandwiches. Brighter-colored lettuces are more nutritious, so pick red, green, Boston, or romaine over iceberg lettuce whenever possible.

Does IBS get worse with age? ›

Although seniors may feel that IBS is an inevitable part of ageing, the opposite is actually true. While sensitivity of the nerves within the digestive system may increase with age, there are ways to help reduce the overall risk or alleviate the symptoms.

Is oatmeal good for IBS? ›

Porridge oats contain a high amount of soluble fiber, which could help relieve IBS symptoms, according to the NIDDK .

What bread is good for IBS? ›

Modified rye bread may ease the symptoms of irritable bowel syndrome (IBS) according to a study, which recommends this food as a way to increase fibre intake for patients with this condition.

What cereal is best for IBS? ›

Rice Chex, Corn Chex and various flavors of Cheerios

Cheerios
Cheerios is a brand of cereal manufactured by General Mills in the United States, consisting of pulverized oats in the shape of a solid torus.
https://en.wikipedia.org › wiki › Cheerios
are all low FODMAP in moderate amounts. These breakfast cereals are also widely available both domestically and internationally. There are also some other low FODMAP cold breakfast cereals sold by smaller brands.

How do you completely empty your bowels? ›

How to empty your bowels without straining
  1. Sit on the toilet properly: ...
  2. Brace – allow your stomach muscles to push forwards. ...
  3. With each urge to empty your bowels, repeat the brace.
  4. Keep your mouth slightly open and breathe out. ...
  5. As you finish, pull up your anorectal muscles (the muscles that control your bottom).

Are grapes OK for IBS? ›

Grapes are a great source of insoluble fiber, which can help regulate your bowel movements. And since grapes are much higher in fructose levels than many other fruits though they are still a good choice for those with Irritable Bowel Syndrome (IBS).

Is chocolate good for IBS? ›

Since both prebiotics are both considered to be high in FODMAPs, this new information makes cocoa a potentially nice prebiotic option for people who have IBS, who find that their symptoms are worsened by eating these particular FODMAP types.

Is Ginger Ale OK for IBS? ›

What Foods are Best for IBS? Certain foods may contribute to constipation or diarrhea, so you might make different diet choices depending on your type of IBS. In general, foods that may be easier for people with IBS include: Water, Ginger Ale, Sprite, and Gatorade.

Is rice OK for IBS? ›

Certain grains: Gluten-free oatmeal and brown rice are usually well-received by people with IBS and provide soluble fiber, which helps regulate bowel movements.

What drinks to avoid with IBS? ›

You also want to avoid sugar-free drinks made with artificial sweeteners containing polyols because they're also known to bring on IBS symptoms. Those include any sweeteners ending in “-ol,” such as sorbitol, mannitol, maltitol, and xylitol, as well as isomalt.

Can potatoes cause IBS flare up? ›

Insoluble fiber may make IBS symptoms worse.

Nuts. Beans. Vegetables like cauliflower, green beans, and potatoes.

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