What Foods Are Best for Irritable Bowel Syndrome?

In this blog, we explore common questions about IBS-friendly foods and how specific foods can impact your gut health. We’ll also discuss holistic approaches to support IBS and improve overall digestive health.

What do I eat for IBS?

Irritable Bowel Syndrome, or IBS, is a common digestive problem that affects 10-15% of the global population. It is characterized by uncomfortable symptoms like stomach pain, bloating, gas, and changes in your bowel habits, such as diarrhea or constipation. While IBS isn’t life-threatening, it can really interfere with your daily life and make you feel miserable. 

IBS can also make everyday eating a challenge. Symptoms can be triggered by certain foods, and finding the right diet can help make a significant difference in symptom relief. 

A diet consisting of smaller meals with easily digestible options, such as lightly cooked vegetables, proteins (eggs, beef, poultry, venison, bison, lamb, broth, seafood), healthy fats, and foods low in FODMAPs (fermentable sugars), is generally recommended.

FODMAPs are types of carbohydrates that are poorly absorbed in the small intestine, leading to bloating and gas. Foods low in FODMAPs like meats, eggs, bananas, and strawberries are often well-tolerated by those with IBS. Here are some foods to consider that are commonly well-tolerated by people with IBS:

  • Zucchini and cucumbers – Hydrating and non-gassy vegetables that are easy on the gut

  • Carrots and parsnips – Mild root vegetables that can be steamed or roasted for easy digestion

  • Spinach and kale (in small amounts) – Nutrient-rich leafy greens that are lower in FODMAPs than others

  • Salmon and tuna – Packed with omega-3 fatty acids, which can reduce inflammation in the gut

  • Chicken and turkey – Lean protein sources that are gentle on the digestive system

  • Ginger – A natural anti-inflammatory that can ease nausea and digestive discomfort

  • Peppermint tea – Known to soothe abdominal pain and relax digestive muscles

  • Chia seeds – High in soluble fiber and omega-3s, great for soothing digestion when soaked in water

However, everyone’s triggers can differ, so it's important to pay attention to your body's reactions and consider working with a holistic health practitioner for lab testing and personalized guidance to help build a food plan that’s right for you.

Is kombucha good for IBS?

Kombucha, a fermented tea drink, is popular for its potential probiotic benefits. It is rich in beneficial bacteria that can help improve gut health. For people with IBS that tend to be more constipated, kombucha in small amounts can be helpful to help relieve constipation. However, when it comes to kombucha and IBS, it's a mixed bag. The high levels of FODMAPs in kombucha, mainly due to its sugar and fermentation process, can trigger symptoms in some individuals with IBS. Kombucha is not for everybody. The fizz, acidity, and high histamine level may be too harsh overall for some folks.

If you’re new to kombucha or unsure how it affects you, start with a small amount. Pay attention to how your body reacts, and consider choosing low-sugar varieties to reduce the risk of symptoms.

A jar of kombucha

Best Protein Powder for IBS

Finding an IBS-friendly protein powder can be tricky. Many protein powders contain ingredients like lactose, artificial sweeteners, and additives that can trigger IBS symptoms. To choose the best IBS protein powder, look for products that are:

  • Low in FODMAPs

  • Made with full spectrum amino acids and L-glutamine to calm the digestive tract

  • Free of artificial sweeteners

  • Made from easily digestible protein sources like collagen or bean protein isolate.

A protein powder for IBS that includes digestive enzymes or probiotics can be a great choice. These added ingredients can aid digestion and help prevent bloating.

Is kefir good for IBS?

Kefir is a fermented milk drink known for its probiotic content, similar to kombucha, but thicker and creamier. The probiotics in kefir may help improve gut health, but its lactose content can be problematic for some people with IBS. If you’re lactose intolerant or sensitive to dairy, you may want to try lactose-free kefir or a non-dairy alternative made from coconut or almond milk.

Start with a small serving of kefir to see how your body reacts. It can be a beneficial addition to your diet if you can tolerate dairy and fermented foods.

Tomatoes and IBS

Even though tomatoes are a low-FODMAP food, they contain salicylates, lectins, and oxalates, all of which can sometimes be problematic for those with IBS. Plus, for some people, the acidity in tomatoes can cause heartburn, cramping, or worsen reflux symptoms. For others, it’s best to monitor how you feel after eating tomatoes and adjust your intake accordingly.

Opt for fresh or cooked tomatoes instead of tomato sauces, which often contain added sugars and onions, both of which are high in FODMAPs.

Quinoa and IBS

Quinoa is an excellent grain alternative for people with IBS. It’s gluten-free, low in FODMAPs, and provides a good source of fiber, which can support the healthy bacteria in the gut, which helps with digestion. However, like with any fiber-rich food, start with small portions and increase gradually to avoid triggering symptoms.

A salad with salmon and citrus for an IBS diet

Salad and IBS

Veggies are a top priority for any diet. The question "Is salad good for IBS?" often comes up because raw vegetables can be hard to digest for some people with IBS. While leafy greens like spinach and arugula are low in FODMAPs, they can still be hard on sensitive guts. Lightly steaming or cooking vegetables may make them easier to digest.

Incorporate gentle, low-FODMAP vegetables like cucumber, bell peppers, and zucchini into your salads to minimize symptoms.

Apple Cider Vinegar and IBS

Apple cider vinegar (ACV) is a tangy liquid made from fermented apple juice, rich in acetic acid and other beneficial compounds. It’s believed to support digestion, help regulate blood sugar levels, and promote healthy weight management when used in moderation. While apple cider vinegar for IBS may help some individuals, it’s acidic and can cause discomfort for those with a sensitive gut lining.

You can dilute a teaspoon of apple cider vinegar in a glass of water before meals to see if it helps with digestion. Start slow and observe how your body responds. If you don’t like the taste of ACV, you can incorporate it into a homemade salad dressing as an alternative.

Avocado and IBS

Avocados are a tricky food for IBS. They are low in FODMAPs when consumed in small amounts, but larger servings contain higher levels of sorbitol, a type of sugar that can trigger symptoms. Avocados are great because they’re packed with a lot of really healthy fats, but that could be too much for certain individuals. Try limiting your portion to a quarter of an avocado and monitor how you feel.

A salad with avocado for an IBS diet

Peanut Butter for IBS

We frequently see food sensitivities in people with IBS, and peanuts are very well known as a common food sensitivity. Food sensitivity testing can be helpful in identifying foods that your body doesn’t like.

But what about peanut butter and IBS? Peanut butter can be a good option for those with IBS, as it’s low in FODMAPs. However, IBS and peanut butter can sometimes clash if the product contains added sugars or oils. Choose natural peanut butter with no added ingredients for the best results. Peanut butter can be high in mold content, which can also trigger IBS symptoms.

You can also try almond butter or sunflower seed butter as alternatives if you experience symptoms after eating peanut butter.

Turmeric for IBS

Turmeric is a powerful anti-inflammatory spice that can help reduce IBS symptoms, but it’s not a cure-all. Its active compound, curcumin, has been shown to support gut health and reduce inflammation in the digestive tract. Adding turmeric to your meals or taking a high-quality supplement may be recommended to help alleviate symptoms.

Holistic Support for IBS

If this guide has left you feeling like all foods are complicated if you have IBS… you're not wrong! But you're also not alone. That's why we focus not only on selecting the right foods, but looking into the factors that are contributing to IBS in the first place. When root causes are addressed, it's sometimes possible to successfully reintroduce foods you love that were once problematic.

Supporting gut health holistically involves more than just avoiding trigger foods. Incorporating probiotics, digestive enzymes, and anti-inflammatory foods can make a big difference. Mindful eating practices, stress management, and regular physical activity are also crucial components of a holistic approach to managing IBS.

If you're struggling with IBS and want a personalized plan, we can help. Schedule a free consultation with us at Ann Arbor Holistic Health to learn more about how we can support your gut health naturally.