Irritable Bowel Syndrome (IBS) Nutrition Guide

IBS can affect digestion in different ways. Some people experience constipation, others diarrhea, and some alternate between both.

The good news?
Small, steady nutrition changes can make a big difference in comfort, bowel habits, and daily quality of life.

This guide is designed to help you:

✔ Reduce bloating
✔ Improve bowel regularity
✔ Minimize urgency or discomfort
✔ Identify foods that support your digestion

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Daily Habits That Help IBS

✔ Eat regularly

Try to eat meals and snacks at consistent times each day. Skipping meals may worsen symptoms.

✔ Choose smaller portions

Large meals can trigger cramping or urgency.

✔ Increase fiber slowly (if needed)

Fiber can help — but too much too fast may worsen gas or bloating.

✔ Drink fluids

Aim for 6–8 cups daily unless your provider has told you otherwise.

✔ Notice food triggers

Keep a simple food + symptom journal.

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Helpful Foods for IBS

These foods are often easier to digest for many adults with IBS.

Grains

• Oatmeal
• White or sourdough toast
• Rice
• Cream of wheat
• Low-fiber cereals

Proteins

• Eggs
• Fish
• Chicken or turkey (skin removed)
• Lean ground meats
• Tofu

Dairy (if tolerated)

• Lactose-free milk
• Yogurt with live cultures
• Aged cheeses (cheddar, Swiss)

Fruits (gentle choices)

• Bananas
• Peaches
• Melon
• Strawberries
• Blueberries

Vegetables (well-cooked)

• Carrots
• Green beans
• Spinach
• Zucchini
• Sweet potato (small portions)

Beverages

• Water
• Herbal tea
• Decaffeinated drinks

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Foods That May Trigger Symptoms

Not everyone reacts the same way — but these commonly worsen IBS:

Limit or Avoid

• Fried or greasy foods
• Highly processed snacks
• Caffeine
• Carbonated drinks
• Artificial sweeteners (sorbitol, xylitol)
• Large amounts of dairy
• Onions, garlic
• Beans and lentils (may cause gas)
• High-fat meats
• Spicy foods

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Fiber Tips by IBS Type

IBS with Constipation (IBS-C)

Helpful additions:

• Oatmeal
• Ground flaxseed
• Kiwi
• Cooked vegetables
• Warm fluids in the morning

Increase slowly to avoid bloating.

IBS with Diarrhea (IBS-D)

Helpful choices:

• Low-fiber grains
• Ripe bananas
• Applesauce
• White rice
• Plain crackers

Limit:

• Caffeine
• Fatty foods
• Large fruit portions

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Eating Tips for Comfort

✔ Eat slowly
✔ Chew thoroughly
✔ Avoid very hot or very cold meals
✔ Consider smaller, more frequent meals

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Lifestyle Habits That Support Digestion

Nutrition works best when combined with daily routines:

• Light movement (like walking)
• Good sleep habits
• Stress reduction
• Staying hydrated

Stress can worsen IBS — even though it does not cause it.

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When to Talk to Your Provider

Speak with your healthcare team if you notice:

• New or worsening symptoms
• Unintentional weight loss
• Blood in stool
• Frequent nighttime symptoms
• Ongoing pain
• Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

A dietitian can help tailor an eating plan for your specific IBS type.

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment from your healthcare provider. Nutritional needs and IBS triggers vary from person to person. Always consult your physician, registered dietitian, or qualified healthcare professional before making significant dietary changes, especially if you have other medical conditions or take medications.

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Sources:

• https://www.queens.org/wp-content/uploads/IrritableBowelSyndromeIBSNutritionTherapy-1.pdf