10 Foods That Won’t Upset IBS

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

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!

References (9)
  1. The National Institute of Diabetes and Digestive and Kidney Diseases. "Definition and Facts for Irritable Bowel Syndrome."
  2. National Institute of Diabetes and Digestive and Kidney Diseases "Eating, Diet, & Nutrition for Irritable Bowel Syndrome." 2017. Web.
  3. Khanna, Reena, John K. MacDonald, and Barrett G. Levesque. "Peppermint Oil For The Treatment Of Irritable Bowel Syndrome." Journal of Clinical Gastroenterology (2013): 1. Web. 9 May 2017.
  4. "Squash, Winter, Butternut, Cooked, Baked, Without Salt Nutrition Facts & Calories." Nutritiondata.self.com. N.p., 2017. Web. 9 May 2017.
  5. Vesa, T.H., et al. "Role of Irritable Bowel Syndrome in subjective lactose intolerance." The American Society of Clinical Nutrition. 1998. Web.
  6. Aragon, George, et al. "Probiotic Therapy for Irritable Bowel Syndrome." Gastroenterology & Hepatology 6.1 (2010): 39–44. Web. 9 May 2017.
  7. Anderson, J.W, B. M. Smith, and C. S. Washnock. "Cardiovascular and renal benefits of dry bean and soybean intake." American Journal of Clinical Nutrition (1999): 70 (3). Web. 9 May 2017.
  8. Shapiro, H., et al. "Polyphenols in the Treatment of Inflammatory Bowel Disease and Acute Pancreatitis." BMJ Gut. N.p., 2017. Web. 9 May 2017.
  9. Bortotti, M. et al. "The treatment of functional dyspepsia with red pepper." Aliment Pharmacol. Ther. 2002. 16(6): 1075-1082. Web. 9 May 2017.

†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.

  • Rebecca

    This is inaccurate advice. Honey is very high in fructose and can can trigger bloating for ibs suffers who have this symptom. Look at the research into Low FODMAP eating regime by Monash University.

  • Christina Watson

    I stopped eating meat completely and my IBS improved a lot. Also, instead of brown rice, multi grain rice is easier for me to digest. Eating eggs, especially the yolk does make me nauseous.
    Oatmeal is another great choice for reducing IBS, in my opinion.

  • Lars

    I have been reading about this and if you do not treat your stomach well off course you will get problems. I allways had theese problems when I was under 17 and couldn’t choose the food myself. when I had my own kitchen I ate less and less meat and poultry and a lot of canola oil, vegitables, fish, soured milk, fruits nuts, peanutbutter, cheese, etc. It seems to be a meat eater problem and I have never met an ovo lacto vegitarian or pescetarian with theese problems.

  • Bone (meat) broth cooked for 24 to 72 hours in the slow cooker with Himalayan sea salt and celery, carrots, onions and squash added in the last two hours is great nutrition and so delicious. Just strain it all after it is cooked so all you get is the broth. Beef and chicken bones are best but pork can be used. Also read up on infused waters on Google. My favorite is cucumber, lemon and fresh mint in a big jar then strain it through a coffee filter as you drink it. Good for two or three days, just keep refilling the waters. Also you can chew up and spit out many foods and just benefit from the juice. Celery is hard enough for you to control without swallowing it. Drain yogurt for two days to make kefir cheese, tastes like cream cheese, makes a great base for dips and dressings

  • sasha

    I disagree with a lot of your suggestions. Raw vegetables??!! Seriously? And honey?? Even citrus is irritating to the intestin. You should be more careful with what you recommend to IBS sufferers!

  • Paul Valery

    I agree with Rebecca. This is inaccurate advice. Green tea contains caffeine and caffeine tends to irritate the bowels. Also, brown rice irritates my bowels and any foods with high fibre. The best answer is to try foods and see which ones bother you and which ones don’t.

  • Paul Valery

    It’s really subjective. Oatmeal bothes my colon.

  • Paul Valery

    Low FODMAP doesn’t work for me. It’s a very personal matter.

  • Paul Valery

    The author is another health guru. Caveat emptor!

  • Breahna Robinson

    I am a dairy free, vegetarian and i have ‘these problems’. Keep your opinions to yourself please.

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