Best and Worst Foods for IBS Sufferers

When you have irritable bowel syndrome (IBS), diet plays a huge role in managing your unpredictable digestive symptoms. Certain foods can trigger everything from abdominal cramping and bloating to constipation or diarrhea. As a holistic nutritionist who works with IBS clients, I’ve found identifying your personal food triggers and sensitivities to be a pivotal first step. From there, tailoring your diet around the best foods for your gut while avoiding inflammatory triggers can make a big difference. Here’s an overview of some of the best and worst foods to consider with IBS.

Worst Foods for IBS:

• FODMAPs - These fermentable carbohydrates, including fructans, galactans, and polyols, can ferment in the gut, causing gas, bloating, and changes in bowel habits. High FODMAP foods include onion, garlic, apples, milk, beans, lentils, and sweeteners like honey, agave, and xylitol. A low FODMAP diet helps many with IBS.
• Gluten - For those sensitive, gluten proteins found in wheat, barley, and rye can damage the gut lining, triggering inflammation. Gluten can contribute to diarrhea, abdominal pain, bloating, and fatigue.
• Fructose - Too much fructose sugar from sources such as agave, fruit juices, apples, pears, watermelon, and dried fruits can feed gas-producing bacteria, causing discomfort.
• Caffeine - Found in coffee, tea, chocolate, and energy drinks, caffeine stimulates the gut and can worsen diarrhea. It’s best avoided or limited to small amounts.
• Alcohol - Alcohol irritates the digestive tract for many with IBS. It can impair nutrient absorption, disrupt gut bacteria, and trigger symptoms. Avoid or limit to 1 drink occasionally.
• High Fat Foods - Fatty, greasy, fried foods like burgers, fries, chips, cheese, and creamy sauces can worsen diarrhea, pain, and indigestion. Limit saturated animal fats, which also fuel inflammation.
• Artificial Ingredients - Additives like high fructose corn syrup, artificial sweeteners, emulsifiers, and preservatives found in processed foods can all negatively impact gut health and IBS symptoms.
• Resistant Starches - Starch that resists small intestine digestion ends up fermenting in the colon, producing excess gas. Found in cooled cooked potatoes, reheated pasta or rice, beans, and lentils.
• Lactose - Those with lactose intolerance lack enough lactase enzyme to properly digest dairy. This unabsorbed sugar feeds gut bacteria, leading to bloating, cramps, and diarrhea after consuming milk, cheese, ice cream, and butter.

Best Foods for IBS Relief:

• Soluble Fiber - Soluble fibers like oats, ground flax and chia seeds, root vegetables, and psyllium husk absorb water, add bulk, and gently ease both diarrhea and constipation.
• Insoluble Fiber - Insoluble fiber from vegetables, fruits, whole grains, and bran aids in forming stool and improving regularity for those prone to constipation. But portion for those with diarrhea.
• Omega-3s - Found in fatty fish, walnuts, flax, and chia, omega-3 fats reduce inflammation that can trigger IBS symptoms. They provide a smooth passage of stool.
• Bone Broth - Soothing and rich in collagen, bone broth heals and protects the intestinal lining while providing electrolytes that prevent dehydration from diarrhea or vomiting.
• Probiotic Foods - Fermented foods such as yogurt, kefir, kimchi, sauerkraut, and kombucha repopulate the gut with beneficial bacteria that improve motility, inflammation, and immunity. Start with small amounts.
• Prebiotic Foods - Onions, garlic, leeks, asparagus, and Jerusalem artichokes act as fertilizer for healthy bacteria, improving microbial balance and digestion, and reducing gas with consistent intake.
• Glutamine - An amino acid that fuels and repairs the cells of the intestinal lining, improving their absorptive capacity and strengthening the gut barrier. It is found in bone broth and grass-fed meats.
• Ginger - Ginger’s anti-inflammatory compounds relax GI muscles to ease cramping, bloating, diarrhea, and nausea. It also reduces bloating, gas, and stomach discomfort.

The low FODMAP diet approach helps identify your unique IBS triggers, then gradually reintroduces foods while monitoring symptoms. I also advise keeping a food journal to discover connections with your body’s reactions. As your holistic health coach, I can provide personalized guidance on the best diet and lifestyle strategies for overcoming your IBS.

Here are some additional tips on navigating a diet with IBS:

• Cooked vegetables are usually better tolerated than raw, which can be hard to break down. Steam, roast, or puree veggies.
• Limit high gas-producing cruciferous veggies like broccoli, cauliflower, cabbage, and kale to 1/2 cup per meal.
• Soak, sprout, and ferment grains and legumes to break down FODMAPs and reduce phytic acid.
• Choose ancient grains like amaranth, millet, and buckwheat that are lower in short-chain carbohydrates.
• Opt for monounsaturated fats like olive oil and avocado, which have an anti-inflammatory effect on the digestive tract.
• Ensure adequate protein at meals for balanced blood sugar and satiety to prevent sugar cravings.
• Stay hydrated between meals, as limiting fluid during meals can impair digestion.
• Eat mindfully, slowly, and without distractions to boost digestion and assimilation of nutrients.
• Give the gut microbiome a break from digestion through intermittent fasting, like 12-14 hours overnight.

The goal is to find an eating pattern that provides steady energy, prevents nutrient deficiencies, and avoids triggering gut discomfort. Healing the microbiome imbalance underlying IBS takes time and consistency. But the effort pays off in reduced symptoms in the long term and improved well-being.

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"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition addresses the root cause of the problem and resolves the underlying issue. This differs from conventional medicine, which often prescribes multiple medications to address symptoms, with little regard for resolving the underlying cause of the symptoms. Functional nutrition is more personalized, customized, and holistic in approach. My job is to work with your medical team and advocate for you if necessary."   

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