Best Food for IBS Symptoms That Improve Digestion

Understanding IBS and Digestive Health

What Is Irritable Bowel Syndrome (IBS)?

Irritable bowel syndrome (IBS) is a chronic gastrointestinal (stomach and intestines) disorder whose symptoms include abdominal pain, gas, bloating, and changes in bowel habits. 

IBS is a common disorder that can disrupt daily routines, decrease your quality of life, and affect your social and work life. The good news is that because it is common, it is treatable, and it doesn’t increase your risk for changes in your bowel tissue or colorectal cancer. 

But how do you know if your symptoms are signs of IBS? Symptoms of IBS can be different for each person, but usually occur for a long time. 

A few of the most common symptoms include:

• Stomach pain: You may experience bloating and cramping, but have relief after bowel movements.
• Changes: Your stool will look different. For example, you may have diarrhea, constipation, or switch whenever you have a bowel movement.
• Frequency: The number of times you have to go to the bathroom will change. 
• Bloating and gas
• Appetite Changes: You may feel full after eating small portions of food.
• Fatigue

If you are experiencing any of these symptoms, you should talk to your doctor. They can evaluate to see if you have constipation-predominant (IBS-C) or diarrhea-predominant (IBS-D).

Some can control their IBS symptoms with diet, stress, and lifestyle management. However, a small number of people do have severe symptoms of IBS. 

The symptoms of severe IBS include:

• Diarrhea at night
• Weight loss
• Iron deficiency anemia
• Rectal bleeding
• Your pain isn’t relieved when you pass gas or have a bowel movement
• Unexplained vomiting 

These symptoms are treatable with medicine and help from your doctor or a registered dietitian (RD). 

Working with a doctor can also determine if you have celiac disease. You can have both IBS and celiac disease. Furthermore, it is more common for people with IBS to be diagnosed with celiac disease even if they’re on a gluten-free diet.

You should see a doctor or healthcare professional, such as a gastroenterologist, if you have continual changes in bowel movements or symptoms of IBS, as they may be a sign of severe conditions like colon cancer.

How Do IBS Symptoms Affect Daily Life?

IBS affects several areas of your life, including your work, social life, home, and family life. You may also feel less self-confident. 

In one study, researchers found that individuals with IBS-C and IBS-D report differences in certain aspects of their daily lives. Many people with IBS find that their IBS symptoms make it hard for them to function in their day-to-day life. 

Different ways the symptoms of IBS can affect your daily life include the following:

• Poor Sleep Quality: Getting quality sleep is difficult if you wake up several times during the night. The lack of sleep can increase your IBS symptoms, specifically abdominal pain.
• Chronic Pain Conditions: You may also have other chronic conditions like fibromyalgia, chronic fatigue syndrome, or pelvic pain. 
• Digestive Issues: You may also have digestive system diseases, such as dyspepsia or gastroesophageal reflux disease(GERD). 
• Mental Health: Your mental health plays a role in how your symptoms affect you because it can negatively impact how much pain you feel. You may have feelings of depression and anxiety that are linked to your IBS.
• Relationships: Your symptoms can strain your relationships with family and friends because of mood changes or difficulty in participating in social activities.

People with IBS-C and IBS-D find that living with IBS is bothersome, and both groups have a similar number of days of missing work or school, but how their IBS affects their life outside of work or school differs.

IBS-D people report that they are more likely to avoid social or other activities outside of their home because they don’t want to be too far from a bathroom. 

Some examples of activities they avoid include:

• Traveling
• Going to the beach
• Taking nature walks/hikes

People with IBS-C are more likely to keep their feelings about their symptoms internal. 

If you have IBS-C, you might:

• Feel self-conscious about your body
• Avoid physical intimacy

IBS does have a negative impact on your day-to-day life, but with the proper diet, your symptoms can be managed. 

Why Focus on Foods for IBS?

It’s essential to focus on what you eat because many common foods can set off IBS symptoms such as bloating, gas, abdominal pain, and erratic bowel movements. 

A meal plan tailored to your needs can help decrease the risk of these symptoms occurring. At LifeSpring Home Nutrition, you can ask our registered dietitian questions about your IBS symptoms. 

For example, you may wonder what foods you can safely eat without giving up your preferred diet. Perhaps you’re a vegetarian, but you’ve noticed that certain foods aggravate your digestive system. A personalized meal plan will help you navigate your food choices while keeping your vegetarian diet.

Best Foods for IBS

To successfully manage your IBS, consider incorporating high-fiber, probiotic, and other foods, such as lean proteins, that alleviate your IBS symptoms. 

Eating the wrong foods is the number one trigger for IBS symptoms. For example, foods that are high FODMAP (fermentable oligosaccharides, disaccharides, or monosaccharides and polyols) increase your chances of having IBS symptoms. 

Why should you avoid high FODMAP foods? Fermentable short-chain carbohydrates are sugar molecules that are linked together in a chain and can be fermented by your gut bacteria. 

Unfortunately, FODMAPs can’t be broken down, and your small intestine can only absorb single molecules. This means your small intestine has to use extra water to move the FODMAPs to your large intestine. The bacteria in your colon ferment them, and this causes gas and bloating. 

When you replace high FODMAP foods with low FODMAP foods, you can lower the risk of IBS flare-ups. The meal plans provided by LifeSpring Home Nutrition give you the flexibility you need to enjoy eating again.

Which Foods Are Low FODMAP and IBS-Friendly?

IBS-friendly foods that are low in certain fermentable sugars, starches, and fibers are a part of a low FODMAP diet. 

Low FODMAP foods are easier to digest and reduce your IBS symptoms. However, following a low FODMAP diet can be challenging if you don’t know what foods to avoid. LifeSpring Home Nutrition’s meal plans make choosing the right foods easy. 

When you are deciding on a meal plan, look for these low FODMAP foods:

• Fruits: Strawberries, blueberries, cantaloupe, grapes, kiwi, oranges, rhubarb, and pineapple are a variety of IBS-friendly fruits.
• Grains: Gluten-free grains (quinoa, rice, buckwheat) and corn are a part of a healthy IBS diet.
• Vegetables: Bok choy, carrots, celery, green beans, lettuce, eggplant, tomatoes, zucchini, and Brussels sprouts are vegetables that can be consumed.
• Dairy: Lactose-free milk, lactose-free or unsweetened yogurt, and specific cheeses (mozzarella, cheddar, brie) can be safely eaten.
• Seeds and Nuts: Almonds, cashews, sunflower seeds, and walnuts are allowed in an IBS diet.
• Dairy Alternatives: You may consider replacing some dairy foods with alternatives like almond milk, rice milk, coconut milk, coconut yogurt, and almond yogurt.

Some foods are considered high FODMAP, for example, bananas; however, when consumed in small amounts, they can be included in a low FODMAP diet. However, before adding any of these foods, you should talk with your gastroenterologist.

What Role Does Soluble Fiber Play?

Soluble fiber is essential for your gut health because it slows down digestion. 

As food goes through your digestive tract, soluble fiber dissolves in liquid. The liquid becomes gel-like, so by the time it reaches your colon, it supplies food for good bacteria. This results in encouraging the growth of more good gut bacteria. 

When you decide to add more fiber to your diet, you should add more foods with soluble fiber. 

The added health benefits of soluble fiber include:

• Improved Blood Sugar Control: Foods with soluble fiber slow down the absorption of sugar. When your body doesn’t absorb sugar too quickly, you won’t have sudden spikes in your blood sugar levels. Additionally, when your blood sugar is controlled, your risk of getting diabetes is reduced, and you can maintain your blood sugar level if you do have diabetes.
• Healthier Gut Bacteria: A healthy gut is good for your physical health. One of the benefits of soluble fiber is that it can reduce inflammation throughout your body. 
• Improved Digestion: Ensuring you have the right amount of soluble fiber helps manage diarrhea and constipation, which can improve your quality of life.
• Weight Management: Soluble fiber is a key part of weight management and loss. Since foods with soluble fiber digest more slowly, you can feel fuller for longer, reducing your urge to snack or overeat.
• Reduced Risk of Heart Disease: Lower cholesterol levels decrease your risk of heart disease.
• Lower Cholesterol: When foods with soluble fiber go through your digestive system, they will pick up cholesterol and help get it out of your body.

Another type of fiber, insoluble fiber, is found in most foods, but it can aggravate your IBS if too much is consumed.

Which Foods Can Reduce Bloating and Cramping?

Foods that are low-fiber and probiotic-rich can help decrease your IBS-related cramping and bloating. 

Foods that are on a low FODMAP or IBS diet are known to reduce the typical and severe symptoms of IBS, such as bloating and cramping. You can find these foods in your grocery store or as a part of LifeSpring Home Nutrition’s meal plans. 

Foods to look for are:

• Soluble Fiber and Low FODMAP
  • Berries: Berries like blueberries are rich in antioxidants, fiber, and polyphenols that aid in gut health.
  • Carrots and Potatoes: These vegetables are easy to digest and can be served in several healthy ways.
  • Lean Proteins: Lean proteins such as eggs, fish, and chicken are healthy options you can add to your diet.
• Probiotic Foods
  • Low-fat Yogurt: Low-fat yogurt increases your gut health because it introduces “good” bacteria.

Are Probiotics Helpful for IBS?

Yes, studies have shown that probiotics can reduce IBS symptoms, including gas, bloating, diarrhea, constipation, and abdominal pain. 

The studies show that probiotics and certain specific probiotics can restore the balance of your gut health.

Foods and Ingredients to Limit

Which High FODMAP Foods Trigger IBS Symptoms?

High FODMAP foods are carbohydrates that can raise your risk of having IBS symptoms. 

High FODMAP foods to avoid include those high in fructose, such as:

• Apples
• Pears  
• Watermelon 
• Honey 
• Cherries
• High-fructose corn syrup

Dairy foods high in fat can also increase your risk of having IBS symptoms. 

Some examples of high-risk dairy foods include: 

• Milk
• Cheese 
• Yogurt 
• Butter 
• Ice cream 

Glacatans are complex carbohydrates (polysaccharides) found in plants. 

Examples of these foods include:

• Chickpeas 
• Legumes (lentils, beans) 
• Peas 
• Soy products

Foods high in fructans can increase IBS symptoms.

Some examples of foods with high fructans include:

• Wheat 
• Oats
• Rye
• Barley 
• Onions
• Bananas 
• Asparagus 
• Artichokes

You may also want to avoid foods high in polyols (like maltitol), including:

• Plums
• Apricots 
• Sugar-free foods 

Other foods to avoid include avocados, mushrooms, nuts, and seeds. The good news is that even if one of your favorite foods is on the list, you can talk with a registered dietitian to discuss low-fat options or smaller portions.

Why Avoid Certain Sweeteners and Processed Foods?

Artificial sweeteners like sorbitol, mannitol, and xylitol disrupt your gut bacteria, alter the intestinal barrier, and act as osmotic laxatives. 

The effects of these sweeteners can result in bloating, cramps, diarrhea, and inflammation of the digestive tract. Effects can vary from person to person, depending on the amount and type they consume. 

Artificial sweeteners can impact your gut microbiome. It’s essential to be mindful of how much you add and which ones negatively affect you. 

Processed foods, such as artificial sweeteners, can raise your chances of a disruption in your gut microbiome, inflammation, and alter your gut health. To avoid IBS symptoms, you should eliminate foods like soda, fried foods, and processed meats.

Are Dairy Products Safe for IBS?

Dairy products can be harmful for some people with IBS. 

These products can trigger IBS symptoms such as constipation, diarrhea, bloating, and gas because of lactose. Dairy products that are low-fat or lactose-free can be safe for some with IBS. You should check with your doctor to see if dairy is safe for you.  

Meal Planning and Nutritional Support for IBS

Should I Work With a Registered Dietitian?

You should work with a registered dietitian to develop a personalized meal plan. 

Registered dietitians can help you decide what foods would be safe for you to eat and how you can include some of your favorite foods in your IBS-friendly diet.

How Does an Elimination Diet Help?

An elimination diet temporarily removes certain foods, more often high FODMAP foods such as carbohydrates and other foods that trigger your IBS symptoms. 

Over time, the foods will be reintroduced slowly so you can see which foods make your symptoms worse. 

Which Foods Support Gut Microbiome Health?

Probiotic foods (yogurt, kimchi, and kefir), often found in low FODMAP foods, support gut microbiome health. 

You should also include prebiotics (vegetables, nuts) and foods with soluble fiber (seeds, oats, fruits).

Lifestyle Tips to Reduce IBS Symptoms

How Does Hydration Impact IBS?

Drinking water is vital if you have IBS, especially IBS-C, because it can prevent and relieve constipation. 

You should drink at least eight glasses (2 liters) of water every day. Your hydration needs can vary depending on your body size and level of physical activity.

Why Is Stress Management Important for IBS?

Your gut and brain are constantly communicating with each other. Stress can activate the fight-or-flight response, which is detrimental to your digestive tract. 

When your digestive tract is upset, it can raise the chances of having IBS symptoms. To help reduce the adverse effects of stress, you can use coping skills like yoga, meditation, or another physical activity. Talk therapy or attending a support group can help, too. 

How Can Meal Timing and Portion Control Help?

Eating smaller meals five to six times a day can reduce digestive strain. 

The benefits of smaller, more frequent meals also include reducing harmful symptoms from overeating and supporting your gut’s natural cycle. 

FAQs About IBS and Diet

What are the best foods for IBS relief?

Foods that are rich in probiotics, soluble fiber, and follow a low FODMAP diet are known to alleviate IBS symptoms.

Can diet really improve IBS symptoms?

Yes, your diet can improve your IBS symptoms. Foods that are high in soluble fiber, probiotics, and approved by your gastroenterologist and registered dietitian can reduce your IBS symptoms.

Are supplements helpful for IBS?

Some supplements, like probiotics and peppermint oil, have been shown they help reduce IBS symptoms. 

Furthermore, prebiotic fibers, melatonin, and ginger also show promise. Before trying any supplements, it’s best to consult with your doctor.

How do I know which foods trigger IBS?

To find out which foods trigger your IBS, you can work with your doctor or registered dietician on introducing an Elimination diet. 

As you slowly reintroduce foods back into your meal plan, you can see which foods trigger your symptoms. 

Building an IBS-Friendly Meal Plan

Developing an IBS-friendly meal plan is easy when you work with one of LifeSpring Home Nutrition’s registered dieticians. You can discuss what foods you like, if you have a limited diet, or if you would like to keep a specific diet plan, such as vegetarianism.

Irritable bowel syndrome (IBS) doesn’t have to control your life. When you contact one of LifeSpring Home Nutrition’s registered dieticians, you can create a meal plan that alleviates your IBS symptoms while still enjoying easy-to-cook meals. For more information, call us at (800) 798-5767.