You know the foods to avoid when it comes to irritable bowel syndrome but how about the good foods that are safe and won’t cause you any trouble? Let’s check out the top 8 good foods for irritable bowel syndrome to heal manage your symptoms better and promote healing!
What is Irritable Bowel Syndrome?
Irritable bowel syndrome, also known as IBS in short, is a group of symptoms that affects the gastrointestinal system. The symptoms include constipation, diarrhea and abdominal pain.
Some people experience diarrhea while others have constipation. These symptoms especially abdominal cramping can make every day activities unbearable especially after consuming certain foods.
Below, we shall look at some of the safest and healing foods for irritable bowel syndrome:
Top 8 Foods for Irritable Bowel Syndrome
1. Bone Broth
Bone broth is a nutritious superfood that is a must-have for those with irritable bowel syndrome. It is not only warm and comforting but easy to digest and incredibly healing. It contains collagen and several amino acids that supports healthy inflammatory response and improves gut permeability.
This superfood broth also contains other nutrients such as glycosaminoglycans that repairs gut issues by improving gut flora, which leads to better digestion and intestinal lining.
2. Yogurt
One of the best soothing foods for irritable bowel syndrome is yogurt. It is a fermented food that is rich in probiotics – full of good bacteria that promote healthy gut flora. People with IBS have low amounts of gut flora which worsens their symptoms.
Have yogurt regularly and include other fermented foods such as kefir and sauerkraut into your diet to see improvement!
Read more:
3. Low FODMAP Fruits
FODMAPs are short chain carbs that are resistant to digestion, which means people with IBS can have aggravated symptoms when they consume high FODMAP foods. Certain fruits can make your IBS symptoms worse!
Ensure to eat only low FODMAP fruits to maintain a healthy gut. Here are some low FODMAP fruits safe to consume: avocado, blueberries, cantaloupe, grapes, kiwi, lemons, oranges, papaya, pineapple, raspberries and strawberries.
Consume fruits in moderation as well because eating too many at a go will prevent your body from absorbing the sugar properly without it fermenting in your gut. Eating a lot of fruits at a go can also cause gas and bloating (because of fermentation) so moderation is key!
- Read more: 6 Low FODMAP Fruits for IBS
4. Low FODMAP Vegetables
Just like fruits, also avoid high FODMAP vegetables and instead consume the ones with low FODMAP. These will not cause fermentation in your gut and so are perfectly safe for you to eat. In addition, they contain antioxidants and phytonutrients necessary for a healthy gut and immune system.
Low FODMAP vegetables include: arugula, bok choy, collard greens, kale, lettuce, spinach and swiss chard, among others. They are best consumed cooked.
- Read more: List of 33 Best Vegetables for IBS
5. Nuts
Nuts are among the list of good foods for irritable bowel syndrome. They are a source of fiber, protein, healthy fats and omega 3 fatty acids. These nutrients boost your overall health. Healthy fats found in nuts also feed your gut flora, which helps repair gut problems and manages IBS effectively.
Have your daily serving of nuts, such as a handful of: almonds, brazil nuts, hazel nuts, macadamia nuts, pecans and walnuts.
6. Seeds
Just like nuts, seeds are rich in fiber and omega 3 fatty acids that are anti-inflammatory. Consume seeds such as chia seeds and flaxseeds, especially if you are suffering from IBS constipation.
Seeds can be sprinkled on salads, put in smoothies, and eaten roasted such as pumpkin and sunflower seeds.
7. Saltwater Fish
Salt water fish (preferably wild caught) such as cod, herring, mackerel, salmon and sardine among others are good foods for irritable bowel syndrome. They are safe foods to consume because they cause no discomfort to the digestive system in most cases.
Fish is also rich in omega 3 fatty acids that have anti-inflammatory properties. They help fight inflammation in the digestive system and promote healing.
8. Lean Meats
You might be surprised to see meat in this list of good foods for irritable bowel syndrome, but it is one of the safe foods you can eat. This is because meat contains mostly protein that is very easy to digest. It also cannot be fermented by gut flora, which means you won’t suffer from intestinal gas issues.
Lean meats consist of white meats such as chicken & turkey, and also lean cuts of beef and goat. Ensure to avoid the fatty meat and consume only organic grass-fed meat if possible.
Thank you! I appreciate the list of
“Best Things to eat”. It makes so much sense! I have printed it off and have two copies, one in my kitchen, and one in my purse! The k you so much!!!
You’re welcome! 🙂
My mother has very sensitive bowel burning witn many types of food fruit vegetables yogurt Some type of bread medication Co tain hydrochloric elements alamiunium moxal magnesium untolersted for calcium
Advice me please what is wrong and how to treat Dr’s said no defect found so far
Most of the items you listed most people like me has kidney problems and cannot eat foods high in citrus. I drink beer to flush my kidneys and now if I take that out at my age, it may cause more harm. Most of the items listed not to eat I don’t eat anyway but now I don’t know what to substitute when most the things my doctor had me try did not work.
I wish I could eat these foods but unlucky for not only do I have the IBS
I also have diverticulitis. Most fruit & a lot of rooted vegetables I’m afraid to eat anything anymore.do you have any advice for me? Talking to my Dr is like talking to the walls anymore. He gave me a pill to take for 7 days has not made much difference.
Thank You for your time
My doctor advised with diverticulitis not to eat food with small seeds (which may get stuck in the small pockets causing future problems) ie tomato seeds, chia mustard, and such like. Grind a small amount of flaxseed daily to use if you wish.
Oh gosh. NO!!!
The current science does NOT recommend yogurt.
PLEASE go to Monasg university FODMAP diet. John Hopkins medical scientists recommend them. They have entire lists of food and a HUGE amount of scientifically verified brands.