Free IBS Diet Plan: What to Eat and What to Avoid for Better Digestive Health

How Does Your Diet Affect IBS Symptoms?

Irritable bowel syndrome is a chronic functional disorder that affects your digestive system, causing symptoms like:

• Abdominal pain or discomfort
• Diarrhoea (IBS-D), constipation (IBS-C), or both (IBS-M)
• Bloating and gas
• Urgency to pass stools
• Mucus in stool

How does the food you eat impact IBS?

Though many individuals associate their symptoms of IBS with the intake of specific foods which trigger their symptoms, other gut-friendly foods can relieve the symptoms and improve gut health by:

• Regulating bowel movements
• Balancing the gut bacteria
• Reducing inflammation
• Supporting digestion
• Preventing bloating and discomfort.

Best IBS Diet Plan: What to Eat and What to Avoid

Are you prepared to find the greatest foods for IBS, avoid the worst, and get a free diet plan that can improve your health? Let’s get started.

1. Low-FODMAP Foods

A low-FODMAP diet is an approach designed to reduce certain types of fermentable carbohydrates which trigger digestive symptoms like bloating, gas, and abdominal discomfort. For people with IBS, the low-FODMAP diet can help enhance their quality of life and lessen symptoms associated with the gut.

Best Low-FODMAP Foods for IBS:

• Proteins like lean meat (chicken, turkey), eggs, fish (cod, salmon, tuna), and tofu.
• Vegetables like carrots, zucchini, cucumber, pumpkin, bell peppers, and spinach.
• Fruits, including bananas, strawberries, blueberries, grapefruit, and pineapple.
• Grains and starches, including white rice, oats, potatoes, and quinoa.
• Dairy alternatives like plant-based yoghurt, almond milk, and rice milk.
• Healthy fats like almonds, macadamia nuts, walnuts, olive oil, and coconut oil (in small quantities).

Here’s a heads-up!

When introducing a low-FODMAP diet, take it slow and start adding these ingredients gradually, one by one, to pinpoint any potential triggers.

2. Fibre-rich foods for IBS

The importance of fibre in your diet may already be clear to you. These food ingredients are indigestible and non-absorbable but essential for gut health. 

Soluble fibre is preferable to insoluble fibre when it comes to IBS. Soluble fibre dissolves in water to form a gel-like substance that soothes the digestive tract and regulates bowel movements.

Best Soluble Fibre Foods for IBS:

• Oats
• Fruits like ripe bananas, oranges, and berries
• Flax seeds and chia seeds
• Psyllium husk
• Cooked carrots and potatoes

Foods High in Insoluble Fibre to Avoid:

• Whole wheat bread and other whole grain products
• Raw vegetables like kale and lettuce
• Cruciferous vegetables like broccoli and cabbage
• Bran cereals 

Here's a tip for you!

There is a chance you may experience bloating and discomfort if you abruptly increase your intake of fibre. Introduce fibre gradually to avoid this, giving your body time to adapt.

3. Gut-Friendly Probiotic Foods

Are you aware that not all bacteria are harmful? Trillions of microorganisms actually reside in your stomach, maintaining your physical, mental, and emotional well-being! 

Consuming living bacteria, or probiotics, can improve one’s health. How do they help? Probiotic foods ease digestion, reduce inflammation, and balance gut flora.

Best Probiotic Foods for IBS:

• Lactose-free yoghurt or kefir
• Miso soup
• Tempeh
• Kimchi (in small amounts as a side dish)
• Sauerkraut (in small amounts without added sugars or sweeteners)

Keep this in mind:

When introducing probiotics, start slow with small portions. Taking probiotics can cause gas and bloating in some people, so introduce them gradually.

4. Foods to Avoid for IBS

What is just as important as incorporating bowel-friendly foods to handle your IBS symptoms? Elimination of food that triggers your IBS symptoms or makes them worse! 

Identification of such foods can be a game-changer to effectively handle your situation! 

Potential foods to watch out for are: 

• High-FODMAP foods like onions, garlic, cauliflower, lentils, watermelon, and apples contain carbohydrates that are poorly absorbed by the body and may exacerbate IBS symptoms.
• Dairy products like milk, soft cheese, ice cream, and other dairy products are high in lactose and can cause gas and bloating.
• Fried foods and fast foods contain too much fat and are harder to digest.
• Foods high in sugar and artificial sweeteners should be avoided because they can cause an imbalance in gut bacteria and exacerbate IBS symptoms.
• Alcoholic drinks, such as wine and beer, as well as carbonated drinks, should be avoided since they may irritate the lining of the stomach, causing excessive gas and bloating and exacerbating IBS symptoms and inflammation.
• Steer clear of coffee as it might aggravate diarrhoea in those with IBS by stimulating the intestines.
• Spicy foods, such as chilli peppers and spicy sauce, can aggravate stomach discomfort by irritating the digestive tract.

Pro Tip:

Not sure which one on the above list of foods worsens your IBS symptoms? There’s a way to find out. Eliminate all trigger foods from your diet for a few weeks, and then slowly reintroduce them one by one. This can help you pinpoint triggers and exclude them from your diet.

IBS Diet Plan (Sample Meal Plan)

Try out our carefully crafted IBS sample diet plan designed by experts at Nirva. If you find it helpful or need a personalised diet plan to manage your IBS, our doctors are always here for you!

Meal Food Choices

Breakfast – 8:00 AM 

• Oatmeal with blueberries and lactose-free yoghurt.

Snack – 10:30 AM 

• Rice cake with peanut butter.

Lunch – 1:00 PM 

• Grilled chicken with quinoa and steamed zucchini.

Snack – 4:00 PM 

• A ripe banana with peppermint tea.

Dinner – 7:00 PM 

• Baked salmon with mashed potatoes and cooked carrots.

Here’s a quick reminder:

Drink adequate quantities of water and eat smaller meals more often to reduce the burden on your digestive system, promote better digestion, and prevent bloating.

Additional Tips for Managing IBS Naturally

IBS symptoms and triggers can differ from person to person because every person is different. The key to managing IBS is figuring out what your body responds to best. Here are some more pointers to help manage your symptoms:

• Drink at least eight glasses of water daily to support proper digestion and gut motility and prevent constipation.
• Eat smaller meals more often. This makes the food you consume easier to digest and prevents digestive overload.
• Stress can worsen the symptoms of IBS through the gut-brain connection. Trying methods like yoga or meditation can help you relax and manage IBS symptoms better.
• Low-to-moderate-intensity exercises like walking, jogging, swimming, or cycling can help with regular bowel movements, digestion, and IBS symptoms.
• Keep track of foods that trigger symptoms. Keeping a food diary can help you create a diet that works for you and makes it easier for doctors or nutritionists to suggest the right diet plan and treatment.

The Bottom Line

Nothing is more powerful than our clients’ success stories. Their experiences serve as evidence of how gut health can be significantly improved by eating the correct foods. 

Hope you now know how probiotics, fibre-rich foods, and a low-FODMAP diet can help you manage IBS naturally and prevent triggers. What are you waiting for, then? Our experts are just a click away! Start your gut health journey hand-in-hand with us for lasting relief from the symptoms of IBS!