10 Foods That Won’t Upset IBS

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM Published on

The IBS Diet: 10 Nutritious Foods for IBS

Green beans are an IBS friendly food.

Irritable bowel syndrome, also known as IBS or functional gastrointestinal disorder, is a combination of symptoms that include abdominal pain, constipation, and diarrhea. It’s more prevalent in women than men and affects about 10 to 15 percent of the American population. [1] If you suffer from IBS, making simple lifestyle adjustments, especially to your diet, can make a huge difference.

Simple Tips for Controlling IBS

One of the easiest and most important steps you can take is avoiding large meals. Eating several small meals throughout the day can help with the symptoms of IBS. You should also avoid greasy, high fat foods, dairy, alcohol, sodas, and foods that can cause gas.

10 Foods That Won’t Upset IBS

Here we explore ten foods that are nutritious and won’t aggravate IBS, enjoy!

1. Lean Chicken or Turkey

If you eat meat, lean chicken and turkey are excellent choices for IBS. Poultry is a healthier protein source than red meat and it’s easier to digest when eaten with a salad or a side of organic, raw vegetables. Just make sure to choose organic, vegetarian-fed options.

2. Wild-Caught Fish

It’s important to be careful and avoid fish that is likely to contain mercury, but another food for IBS sufferers is wild caught fish. Farm-raised fish are often subject to disgusting conditions and, often, best avoided. Fish is a naturally lean source of protein and adding a side of organic vegetables and fruit will give you a solid meal that’s unlikely to upset your stomach.

3. Brown Rice

Brown rice is another food that won’t trigger IBS and is far more nutritious than white rice. Organic brown rice also offers soluble fiber and can encourage irritated bowels to function normally.

4. Organic Green Beans

Organic green beans are another source of soluble fiber and a perfect complement to organic poultry or fish.

5. Coconut Milk

Unless we’re talking about formula for infants, replacing cow’s milk with coconut milk can be a great idea. Cow’s milk is not only bad for IBS, but can also be bad for your heath. Many people have trouble with the lactose and the pasteurization process alters the milk in undesirable ways. Other organic alternatives include hemp milk, sunflower milk, and rice milk.

6. Fermented Foods with Probiotics

People who have to give up dairy because of severe IBS symptoms often find relief by cultivating strong, probiotic colonies in their gut. A probiotic supplement is one way to achieve this, eating probiotic rich fermented foods is another.

7. Eggs

Eggs have a caveat; although the yolk can be undesirable for people with IBS, the egg whites are easier to digest, lower in fat, and can be well tolerated.

8. Organic Raw Honey

Although refined sugar is not good for anyone, organic raw honey is an excellent, natural sweetener that can be eaten without upsetting IBS.

9. Green Tea

Green tea is an excellent substitute for carbonated and alcoholic beverages. It is a flavorful drink that can add a boost to your day and won’t upset IBS.

10. Lemon Juice

Adding lemon juice to water can add flavor without consequence. Not to mention that lemon juice is good for cleansing and offers nutritional support to the liver.

There you have it, ten nutritious foods for IBS sufferers. Do you have other suggestions? Leave a comment below and share your thoughts!


  1. The National Institute of Diabetes and Digestive and Kidney Diseases. Definition and Facts for Irritable Bowel Syndrome.

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Global Healing Center does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Global Healing Center are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.

  • jules105

    Thank you for all the great info. I have IBS quite badly and have found that the foods you mention are the safest for me to eat. However I do eat a lot of fat, good fats – coconut oil, olive oil, avocado oil, grass-fed butter, flax oil, fish oil, etc. – is this unhealthy? Should I cut down on fats?

  • Everything in moderation… but it sounds like the fats you’re eating are the best choices.

  • Kris Crawford

    I have chronic IBS that can leave me in. The bathroom for several hours a day. Several times per day. I sometimes feel like a prisoner in my own body. I am determined not to let this beat me. I have given up alot of foods and all processed foods and it has helped a little. Brown Rice gives me awful stomach cramps and makes me go constantly sometimes even a short time after eating it.

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