What Should I Eat If I Have IBS?
Quick answer: A low-FODMAP diet is the most evidence-based approach for IBS. Eat easy-to-digest foods, take time to eat, and identify your individual triggers through a food diary.
What to Eat
Low-FODMAP vegetables (carrots, courgette, cucumber, spinach, potatoes)
Easily digestible with minimal fermentation in the gut — less gas and bloating.
Plain rice and rice noodles
Bland, low-FODMAP, and easy on the gut — good base for IBS-friendly meals.
Oats (plain porridge)
Soluble fibre from oats can regulate both constipation-predominant and diarrhoea-predominant IBS.
Bananas (unripe)
Low FODMAP, binding fibre — helpful for IBS-D (diarrhoea-predominant).
Eggs
Naturally FODMAP-free, easy to digest, and versatile.
Plain chicken and turkey
Lean proteins are typically well-tolerated without gut irritation.
Salmon and white fish
Omega-3s reduce gut inflammation; naturally low FODMAP.
Lactose-free dairy or plant milks (almond, rice)
Lactose is a common IBS trigger — lactose-free alternatives work well.
Peppermint tea
Clinically proven to reduce IBS pain — peppermint oil relaxes intestinal muscles.
Firm tofu
Lactose-free protein option that's low FODMAP when consumed in normal portions.
What to Avoid
High-FODMAP vegetables (onions, garlic, broccoli, cauliflower, mushrooms)
Ferment in the colon producing gas, bloating, and pain — the primary IBS triggers for most people.
Wheat and rye
Fructans in wheat are a major FODMAP — a key trigger even in non-coeliac IBS.
Dairy (milk, soft cheese, ice cream)
Lactose ferments in the gut — switch to lactose-free alternatives.
Beans and lentils
High in FODMAPs (galactans) — cause significant gas and bloating in IBS.
Stone fruits (apples, cherries, peaches, plums)
High in sorbitol and fructose — two FODMAPs that commonly trigger IBS symptoms.
Carbonated drinks
Introduce gas directly — worsens bloating and cramping.
Fatty foods and fried food
Stimulate the gut-reflex that triggers urgency in IBS-D sufferers.
Artificial sweeteners (sorbitol, mannitol, xylitol)
Sugar alcohols are potent IBS triggers — check labels on 'diet' or 'sugar-free' products.
Hydration
Drink 8–10 glasses of water daily. Herbal teas (peppermint, fennel, chamomile) are soothing for IBS. Avoid carbonated drinks, alcohol, and excessive caffeine which increase gut motility.
Tips
- •Keep a food-symptom diary for 2 weeks — IBS triggers are highly individual even within the FODMAP framework.
- •The full low-FODMAP diet has 3 phases: elimination (2–6 weeks), reintroduction (6–8 weeks), personalisation — work with a dietitian.
- •Eat smaller meals more frequently — large meals stimulate stronger gastro-colic reflex.
- •Stress is a major IBS trigger — gut-directed hypnotherapy and CBT have strong evidence.
- •Eat slowly and chew thoroughly — swallowed air worsens bloating.