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Certain foods can help ease symptoms of irritable bowel syndrome IBS. These include foods that are low in carbohydrates known as FODMAPs fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Foods that are low in saturated fat can also help ease IBS symptoms. This article lists the various proteins, fruits, vegetables, nuts, and other foods that are most likely to help your IBS symptoms.
Lean meats mainly consist of protein. Lean protein digests easily, and the gut bacteria that help break down food don't ferment it—meaning that you will have far less gas. You should be able to eat the following proteins with confidence if you have IBS:.
The Worst Trigger Foods for IBS
Fatty cuts of meat are rich in saturated fat. These fats are harder to break down and cause intestinal inflammation that can make IBS symptoms worse. Even dark chicken or turkey meat can be problematic for some people with IBS. The only exceptions to the rule may be grass-fed beef, pasture-raised pork, or free-range poultry. Animals raised in these ways have more "healthy" polyunsaturated fatty acids PUFAs that can minimize gut inflammation and be gentler on the intestines if you have IBS.
Eggs digest easily and are a safe choice for people with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch, or dinner, and make a great option when eating out in a restaurant. With that said, not every person's body responds to eggs the same. Some people with IBS are sensitive to the proteins in egg whites, while others react to the higher fat content of egg yolks.
IBS Relief: 10 Tips That Anyone Can Do - Verywell Health
You may need to go through some trial and error to see what egg preparations work best for you if you have IBS. Fatty cold-water fish are high in PUFAs known as omega-3 fatty acids that have robust anti-inflammatory effects. As gut inflammation is known to contribute to IBS symptoms, eating more omegarich fish can help. These include fatty fish such as:. People who have IBS tend to avoid vegetables because they believe that they will make their symptoms worse.
The 10 Best Foods for IBS Symptoms
These include sulfur-containing cruciferous vegetables like cabbage and Brussels sprouts that cause gas. However, vegetables are very good for your gut flora the bacteria and yeast that aid with digestion and your overall gut health. If you find vegetables hard to digest, start by gradually adding those that are less likely to cause gas and bloating, including:.
You may also find that cooked vegetables are more gentle on your stomach than raw vegetables.
12 Foods to Avoid with IBS
You can steam, sauté, or roast vegetables, but avoid adding spices or butter. In addition to the IBS-friendly vegetables listed above, leafy greens are packed with nutrients and are unlikely to cause gut fermentation. If you can tolerate them raw, leafy greens can be added to smoothies, juices, or salads. But, if you are like most people with IBS, you may find that your body is less reactive if the greens are cooked.
Leafy greens to add to an IBS-friendly diet include:. Like vegetables, fruits have some nutrients that are good for your gut flora. Nuts are a good source of fiber, protein, and omega-3 fatty acids. They can also make you feel full after a meal so you'll be less likely to snack.
You can enjoy nuts by the handful or in nut butter. To avoid saturated or trans fat that can promote gut inflammation, go for raw nuts rather than those that have roasted, flavored, spiced, or sweetened. Here are nuts that are ideal for meals or snacks if you have IBS:.