The 10 Best Foods to Eat If You Have IBS

Foods rich in soluble fiber can help regulate bowel movements and ease IBS symptoms. Examples include oats, psyllium husk, and flaxseeds.

Soluble Fiber:

Easily digestible and gentle on the stomach, bananas can help alleviate diarrhea and provide essential nutrients.


Plain white rice is a low-fiber, easy-to-digest carbohydrate that can soothe an irritated digestive system.

White Rice:

Probiotic-rich plain yogurt with live cultures can promote gut health and aid in digestion. Avoid yogurt with added sugars or artificial sweeteners.

Plain Yogurt:

Peppermint tea may help relax the muscles of the digestive tract, reducing symptoms like bloating and cramping.

Peppermint Tea:

Ginger can help alleviate nausea and reduce inflammation in the gut. Try ginger tea or incorporate it into your meals.


Skinless poultry, fish, and tofu are excellent sources of lean protein that are less likely to irritate the digestive system.

Lean Proteins: 

Well-cooked and non-cruciferous vegetables like carrots, zucchini, and green beans can be easier to digest.

Steamed or Cooked Vegetables:

Some individuals with IBS find relief by following a low-FODMAP diet, which restricts certain types of carbohydrates.

Low-FODMAP Foods:

Quinoa is a low-FODMAP grain that is high in protein and fiber, making it a good choice for many people with IBS.


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