What are the best foods if you have irritable bowel syndrome?

If you have irritable bowel syndrome (IBS), what’s best to eat and avoid depends on your current symptoms. 

Though wheat can trigger IBS symptoms for some of us, it might be fine for you. Overall, you’ll need to experiment and determine which foods cause symptoms and which don’t.

Here are some rules of thumb to get you started: If you have constipation, aim for plant foods that contain fibre and natural laxatives, such as kiwis and prunes. 

If diarrhoea is your main symptom, you may want to limit caffeine and foods containing polyols (sugar alcohols).  

Below, we’ll take a more detailed look at what you may want to eat if you have IBS. We’ll also describe the low-FODMAP diet, which doctors and dietitians may recommend, and we’ll offer tips for dealing with specific symptoms.

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10 diet tips for IBS

While there’s no single best diet for IBS, here’s a list of good strategies:

1. Keep a food and symptom diary. Recording what you eat and how you feel afterwards can help you spot which foods are triggering your symptoms.
2. Cook at home with whole foods and fresh ingredients when you can. Knowing exactly what you’re eating makes it easier to identify your triggers (and limit or avoid them).
3. Aim for a variety of fibres from plant-based foods. Different types of fibre have different effects when they reach the gut – some help with the consistency of poo while others feed your gut microbiome. If you’re adding more fibre to your diet, be sure to do it gradually, so your gut has time to adjust.
4. Drink plenty of fluids. The NHS recommends at least 8 cups a day. It’s always good to stay hydrated, and it’s extra important when you have IBS – whether you’re experiencing constipation or diarrhoea.
5. Try to eat at similar times every day. It’s important not to delay or skip meals because irregularity may affect how food passes through your gut.
6. Try small bits of common IBS trigger foods to see if you can tolerate them. You may be able to enjoy these foods symptom-free. If so, you won’t need to cut them out of your diet. More diversity means more flexibility and pleasure.
7. Chat with your doctor about probiotic supplements. These are live microbes that can offer health benefits, and they may help some people with IBS.
8. Take your time when you’re eating. When it’s thoroughly chewed, food is easier for your gut to handle. On the other hand, eating quickly means swallowing more air, which can lead to bloating and wind.
9. Limit the amount of fried, greasy and high-fat foods. Many people report that these are triggers. High levels of fat may increase your gut activity, which may lead to IBS symptoms.
10. Make any changes to your diet slowly. A gradual approach gives your body time to adjust. Consistency is also key, so try to stick with what works as best you can. 

Foods to help with bloating, cramps and wind

Bloating, cramping and wind are common IBS symptoms. If you’re contending with any of them, you may benefit from eating more fibre.

Good food options to help you avoid these symptoms include:

• whole grains, such as oats and corn
• fruits, such as oranges, pineapple and strawberries
• vegetables, such as carrots, tomatoes and aubergine

The specific fruit and veg above provide fibre and tend to be less problematic for people with IBS. They’re also easier to digest and less likely to produce gas than many other plant foods.

Whenever you start to eat more fibre, it’s a good idea to drink more fluids. This helps keep things moving through your body. 

Another approach to bloating is probiotic supplements. One systematic review from 2018 reported that certain probiotics could help reduce bloating related to IBS. 

Learn more about foods and drinks that eliminate bloating.

Foods to help with constipation

For some people, constipation is the main symptom of IBS. In fact, one of the four subtypes of IBS is irritable bowel syndrome with constipation, or IBS-C.

Again, foods that contain fibre are important. Fibre helps bulk up your poo and makes it soft, so it’s easier for your gut to pass along.

When you have constipation, good foods include:

• kiwis
• prunes or prune juice
• flaxseeds
• mango
• figs 
• rye bread

These have been shown to help with constipation. However, due to their FODMAP contents, some can be problematic if you have IBS.

Beyond fibre, kiwis contain other components that could make it easier to poo, such as the enzyme actinidin. Research suggests that eating two kiwis a day for 4 weeks could help relieve constipation.

Drinking more fluids is also important when you’re upping your fibre intake, and it’s especially useful when you have constipation – staying hydrated helps soften your poo.

Prunes are more renowned for their ability to get things moving. However, they also have high levels of a sugar alcohol called sorbitol, which can be a trigger for some people with IBS.

Meanwhile, probiotics may help if you have IBS constipation. A systematic review from 2022 suggested that they might improve poo consistency. But scientists need to do more research to back up this evidence.

Learn more about high-fibre meals for constipation.

Foods to help with diarrhoea

At the other end of the IBS poo spectrum is diarrhoea: watery, loose poo that you may need to pass more frequently than usual. Another subtype of IBS is irritable bowel syndrome with diarrhoea, or IBS-D.

Drinking lots of fluids is important here because dehydration can be a risk. Try to eat small meals, too, while this symptom is in play.

Good food choices for diarrhoea include:

• caffeine-free drinks
• lower-fat foods 
• foods rich in soluble, viscous fibre, such as the beta-glucans in oats and barley or the pectins in apples

Be wary of foods that contain sorbitol, mannitol or xylitol. These are artificial sweeteners in many sugar-free products, including gums, sweets and drinks. They also naturally occur in some fruits, such as apricots and plums (and therefore prunes).

Sorbitol, mannitol and xylitol belong to a class of sugar alcohols called polyols, and they can make diarrhoea worse.

A psyllium husk supplement may also help. 

Finally, a systematic review from 2022 looked at the effects of probiotic supplements on IBS-related diarrhoea. This study suggests that probiotics may help, but as with constipation,  more high-quality research is needed.

Learn which foods are low-fibre here.

Low-FODMAP diet for IBS

A low-FODMAP diet is one that limits certain carbs and sugars that we find hard to digest and absorb. 

Doctors and dietitians may suggest this diet to manage IBS, as eating these carbs and sugars may cause gases and liquid to build up in the gut, leading to IBS symptoms.

FODMAP stands for:

• Fermentable foods: These are difficult to digest, so they ferment in your gut.
• Oligosaccharides: Some examples of this group of sugar chains are fructans and galacto-oligosaccharides.
• Disaccharides: An example of this group of sugars is lactose.
• Monosaccharides: An example here is fructose.
• And 
• Polyols: This group of sugar alcohols includes sorbitol, mannitol and xylitol.

Let’s look at what you’d eat and cut back on if you were following a low-FODMAP diet.

Foods to eat more of

Here are some good low-FODMAP options:

• certain fruits, like kiwis, oranges, grapes and unripe bananas
• certain vegetables, including carrots, cucumbers and bell peppers
• most nuts and seeds
• oats
• 100% spelt sourdough bread
• wheat-free bread
• potatoes
• rice
• eggs
• tofu
• tempeh
• cooking oils
• fish
• poultry
• meat
• plain popcorn
• plant-based milks and yoghurts

Foods to eat less of

You’ll want to steer away from these when you’re on a low-FODMAP diet:

• certain fruits, like apricots, blackberries and cherries
• certain vegetables, including cauliflower, onions, garlic and mushrooms 
• pistachios and cashews
• wheat- and bran-based cereals
• sweet potatoes
• fresh and dried pasta
• egg noodles
• wheat
• rye
• barley

You’ll only need to limit dairy if you have a lactose intolerance. 

A low-FODMAP diet isn’t a good idea for everyone, though research has shown that around 50–80% of people with IBS see an improvement in their symptoms. 

If you’re curious about trying this diet, be sure to discuss it with a doctor or dietitian first.

It’s important to know that this diet should only be temporary. You’ll be guided throughout the process, but you shouldn’t need to be on it longer than 4–6 weeks. 

For some people, a gentle low-FODMAP diet may work better. You can learn more about low-FODMAP diets here.

IBS meal plan

No one-size-fits-all approach to eating works for everyone with IBS. You’ll need to identify your triggers before you can start planning tasty meals that help manage your symptoms.

With that said, here’s a list of some meals you could try if you’re on a low-FODMAP diet. Just be mindful that these meal suggestions may not work for everyone. 

Breakfast

• porridge made with soy or oat milk
• omelette with cheese and bell peppers
• wheat-free toast and smooth peanut butter

Lunch

• homemade soup that involves suitable vegetables
• salad with cold meat, tuna or tofu
• baked potato with cheese and tomato

Dinner

• stir-fried tempeh with suitable vegetables, served with rice noodles
• risotto with no onion or leek
• corn taco shells filled with beef or soy mince, crème fraiche and salad

Snacks

• plain popcorn, with a drizzle of dark chocolate or maple syrup if you like
• dairy or plant-based yoghurt
• carrot or cucumber sticks and a suitable dip

Overall, there are still plenty of options when you’re adjusting your diet for IBS.

Summary 

The best foods to eat for IBS vary from person to person. What becomes your favourite treat may lead to bloating, constipation or diarrhoea for someone else. It’s important to experiment and learn what works best for you. 

Keeping a food and symptoms diary and making meals from scratch whenever possible can help you narrow down the list of suspects and identify what’s been triggering your symptoms.  

Once you find your triggers, keep in mind that you may be able to eat tiny amounts without any problem. 

If you’re ever unsure, speak with your doctor or dietitian for advice. 

For more about IBS and other gut health topics, visit Symprove’s Gut Hub.

Sources 

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Constipation-predominant irritable bowel syndrome (IBS-C): Effects of different nutritional patterns on intestinal dysbiosis and symptoms. Nutrients. (2023). Link.

Consumption of 2 green kiwifruits daily improves constipation and abdominal comfort – results of an international multicenter randomized controlled trial. American Journal of Gastroenterology. (2022). Link.

Diarrhoea. (2023). Link.

Diet, fibers, and probiotics for irritable bowel syndrome. Journal of Medicine and Life. (2022). Link.

Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients! World Journal of Gastroenterology. (2017). Link.

Dietary interventions and irritable bowel syndrome – what really works? Current Opinion in Gastroenterology. (2023). Link. 

Effectiveness and safety of probiotics for patients with constipation-predominant irritable bowel syndrome: A systematic review and meta-analysis of 10 randomized controlled trials. Nutrients. (2022). Link.

IBS and the low FODMAP diet. (n.d.). Link.

Irritable bowel syndrome (IBS). (2021). Link.

Irritable bowel syndrome (IBS): Wind and bloating. (2023). Link.

Lactose and dairy products on a low FODMAP diet. (n.d.). Link. 

Managing irritable bowel syndrome (IBS). (2023). Link. 

Probiotics therapy for adults with diarrhea-predominant irritable bowel syndrome: A systematic review and meta-analysis of 10 RCTs. International Journal of Colorectal Disease. (2022). Link.

Review article: Implementation of a diet low in FODMAPs for patients with irritable bowel syndrome—directions for future research. Alimentary Pharmacology & Therapeutics. (2018). Link. 

Systematic review and meta-analysis: Foods, drinks and diets and their effect on chronic constipation in adults. Alimentary Pharmacology & Therapeutics. (2024). Link.

Systematic review: Probiotics in the management of lower gastrointestinal symptoms – an updated evidence‐based international consensus. Alimentary Pharmacology & Therapeutics. (2018). Link.