The 10 Best Foods to Eat If You Have IBS, Recommended by a Dietitian

Oats: Oats are a good source of soluble fiber, which can help regulate bowel movements and ease symptoms of IBS. Choose plain oats and avoid those with added sugar.

Bananas: Bananas are easily digestible and contain soluble fiber, which can help alleviate diarrhea and regulate bowel movements.

Rice: White rice is a bland and easily digestible carbohydrate that can help soothe the digestive system and provide relief from diarrhea.

Yogurt: Plain yogurt containing probiotics, or beneficial bacteria, can help restore balance to the gut microbiome and alleviate symptoms of IBS.

Ginger: Ginger has anti-inflammatory properties and can help soothe the digestive tract, reducing symptoms like nausea, bloating, and abdominal pain.

Lean Protein: Lean protein sources like chicken, turkey, fish, and tofu are easier to digest than fatty or processed meats and can provide essential nutrients.

Peppermint: Peppermint oil has been shown to relax the muscles of the digestive tract and alleviate symptoms of IBS, including abdominal pain and bloating.

Leafy Greens: While some individuals with IBS may need to limit certain high-fiber foods, like cruciferous vegetables, leafy greens like spinach, kale, and Swiss.

Squash: Squash varieties like zucchini, summer squash, and butternut squash are low in fermentable carbohydrates (FODMAPs) and can be easily incorporated into a low.

Low-FODMAP Fruits: Certain fruits are lower in fermentable carbohydrates and may be better tolerated by individuals with IBS. Examples include berries, citrus fruits.