IBS Dietary "Cheat Sheet"
IBS is a chronic condition that requires constant life-long management. Altering your diet to avoid your symptoms is one of the best and simplest ways to keep your digestive system (mostly) under control. Many people see improvement in their symptoms by controlling what they eat and maintaining minimal amounts of stress when possible. Typically, symptoms fluctuate from none at all to worse and back again.
Everyone’s triggers are different, so you might be able to eat some of the foods below without any problems. In general, these are the foods that contribute to IBS symptoms most often:
- Dairy products including yogurt, milk, and cheese
- Beans and legumes, which can cause bloating and gas
- Fried and processed foods can be high in fat and additives that trigger symptoms
- Certain vegetables, such as broccoli, can be difficult to digest
Eating a diet containing a combination of fiber, healthy fats, and protein offers a better chance of avoiding severe IBS symptoms, or experiencing them less frequently. This diet works because it provides nutrients that are easier for your body to digest properly.
It is also helpful to keep a food journal to see what foods seem to be triggers.
These foods are also low, or free of, saturated fats, preservatives, and other elements that might lead to cramps, bloating, or other unpleasant symptoms:
- Whole grains such as brown rice and pasta
- Root vegetables such as parsnips
- Fruits without skins if the extra fiber bothers you
- Nuts and seeds as healthy fat sources
- Animal proteins including meat, chicken, eggs, and fish
⭐ Below is an expanded, more comprehensive IBS food guide. This includes both general IBS guidance and Low-FODMAP principles, which are commonly used to reduce symptoms.
✅ Foods That Are Generally Helpful for IBS
These foods are easier to digest, gentler on the GI tract, and less likely to trigger bloating or pain.
Low-FODMAP Fruits
- Bananas (especially firm/greenish)
- Blueberries
- Strawberries
- Grapes
- Oranges
- Pineapple
- Kiwi
- Cantaloupe
- Honeydew
- Papaya
Low-FODMAP Vegetables
- Carrots
- Zucchini
- Spinach
- Green beans
- Cucumbers
- Lettuce
- Tomatoes
- Eggplant
- Bell peppers
- Bok choy
- Potatoes (white and sweet, in moderate portions)
Proteins (Usually Well-Tolerated)
- Chicken
- Turkey
- Eggs
- Fish and seafood
- Tofu (firm), tempeh
- Lean beef or pork
Grains & Starches
- White rice
- Brown rice (for many; some prefer white)
- Quinoa
- Oats / oatmeal
- Rice noodles
- Corn tortillas
- Gluten-free breads/pastas (not all are low-FODMAP; check ingredients)
Dairy Alternatives
- Lactose-free milk
- Lactose-free yogurt
- Hard/aged cheeses
- Almond milk
- Coconut milk (small amounts)
Nuts & Seeds (Small Portions)
- Almonds (up to 10)
- Pecans
- Walnuts
- Chia seeds
- Flax seeds
- Pumpkin seeds
Fats & Oils
- Olive oil
- Avocado oil
- Butter (small amounts)
- Ghee (low lactose)
Beverages
- Water (best option)
- Herbal teas: ginger, peppermint (for some), chamomile
- Electrolyte drinks without artificial sweeteners
❗ Foods That Commonly Trigger IBS Symptoms
These foods tend to cause gas, bloating, diarrhea, constipation, or abdominal discomfort.
🚫 High-FODMAP Fruits
- Apples
- Pears
- Mango
- Watermelon
- Cherries
- Blackberries
- Dried fruit
- Fruit juice (concentrated fructose)
🚫 High-FODMAP Vegetables
- Garlic
- Onions
- Cauliflower
- Broccoli (especially raw)
- Brussels sprouts
- Asparagus
- Artichokes
- Mushrooms (many contain polyols)
🚫 Beans & Legumes
Common gas-producing foods:
- Lentils
- Chickpeas
- Kidney beans
- Black beans
- Split peas
- Soybeans
(Some canned beans may be better tolerated in small amounts.)
🚫 Dairy Products (If Lactose Intolerant)
- Milk
- Soft cheeses
- Ice cream
- Yogurt with added sugar
🚫 Sweeteners & Gum
Particularly problematic:
- Sorbitol
- Mannitol
- Xylitol
- Maltitol
- Sucralose
- Sugar-free gum and candies
🚫 Fried, Fatty, or Greasy Foods
- Fried chicken
- Fried fish
- Onion rings
- Fries
- Fast food
Fat slows digestion → can worsen cramping.
🚫 Gluten-Containing Grains (Optional—if sensitive)
Some IBS patients notice improvement with gluten reduction, even without celiac disease:
- Wheat
- Barley
- Rye
🚫 Caffeine & Alcohol
- Coffee (can stimulate bowels)
- Energy drinks
- Soda
- Alcohol (especially beer & wine)
🚫 Carbonated Beverages
Gas bubbles can worsen bloating.
🚫 Spicy or Acidic Foods
- Hot peppers
- Chili powder, curry
- Tomato sauce
- Citrus foods
⭐ Bonus: IBS-Friendly Eating Habits
- Eat smaller meals more frequently
- Avoid large, heavy meals
- Chew food thoroughly
- Limit eating late at night
- Keep a food/symptom journal
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.