Have a question for Johna Burdeos, R.D. or our other editors?
Ask here for a chance to be featured in a story.
This form is protected by reCAPTCHA Enterprise and the Google Privacy Policy and Terms of Service apply.
Send a note to Johna Burdeos, R.D., Keri Gans, R.D.N. and our other editors. We read every email.
By submitting this form, you agree to allow us to collect, store, and potentially publish your provided information, including name and question, in the article or any related content. You confirm that the submitted content is original, accurate, and non-infringing on any third-party rights. We may contact you via the email address provided for follow-up questions or to notify you if your question is selected for publication. See our Terms of Use and our Privacy Policy.
Thank you for submitting your question.Keep reading Forbes Advisor for the chance to see the answer to your question in one of our upcoming stories. Our editors also may be in touch with follow-up questions.
Continue readingCommissions we earn from partner links on this page do not affect our opinions or evaluations. Our editorial content is based on thorough research and guidance from the Forbes Health Advisory Board.
Irritable bowel syndrome (IBS) is a gastrointestinal condition that affects 5% to 10% of people worldwide, characterized by recurrent bouts of intestinal and abdominal pain alongside altered bowel habits [1] What is IBS?. About Irritable Bowel Syndrome (IBS). Accessed 6/30/2023. . An important aspect of managing IBS focuses on dietary choices, as two-thirds of individuals with IBS report increased gastrointestinal symptoms after meals, according to the International Foundation for Gastrointestinal Disorders (IFFGD) [2] IBS Diet. About Irritable Bowel Syndrome (IBS). Accessed 6/30/2023. .
Many IBS symptoms can be managed through the right diet. Continue reading to learn more about IBS, including dietary recommendations, foods to eat and avoid, as well as valuable insights from research and experts.
“IBS is a digestive condition that can affect the stomach and/or intestines,” says Sophie Dolan, an Alabama-based private practice registered dietitian with experience providing nutrition therapy for gastrointestinal issues. “It’s associated with symptoms such as abdominal pain, diarrhea and/or constipation (or a combination of both), excessive gas, bloating, nausea or heartburn.”
“The exact cause of IBS is unknown,” adds Saurabh Sethi, M.D., a California-based gastroenterologist. “But factors such as abnormal muscle contractions, heightened sensitivity to food and stress and changes in gut bacteria may contribute to its development.”
Additionally, the IFFGD notes recent research shows that in some people with IBS, there’s a change in how the brain and bowel communicate with one another.
“There’s currently no known cure for IBS,” says Dr. Sethi. “However, various treatment options can help manage symptoms. These include dietary changes, stress management and medications.”
While there’s no one-size-fits-all approach to an IBS-friendly diet, there are some basic dietary recommendations to keep in mind. Specifically, the IFFGD recommends the following:
Additionally, it’s important to keep track of your diet and symptoms and discuss any dietary changes with a health care provider.
In addition to keeping the above dietary guidance in mind, your health care provider may also recommend a specific diet, such as a low FODMAP diet or avoiding gluten. It’s advised to meet with a registered dietitian experienced with IBS to ensure your eating plan is healthy and safe.
FEATURED PARTNER OFFERPartner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or services
Noom Sustainable Weight Loss Program
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These short-chain carbohydrates aren’t well-absorbed in the small intestine. FODMAPs increase the volume of liquid in the intestinal tract and generate gas, causing the intestinal wall to stretch and expand.
While this happens in people with and without IBS, people with IBS may experience issues with motility (the rate at which contents move through the gut) and/or a hypersensitive gut wall, leading to pain or discomfort as the intestinal wall expands.
“Most people with IBS find they are sensitive to one to two groups, but not all of the FODMAPs,” says Dolan. She notes that the low FODMAP diet is highly effective for reducing IBS symptoms, citing a 2022 Gastroenterology review that states the low-FODMAP diet is currently the most evidenced-based diet intervention for IBS [3] Chey WD, Jashash JG, Manning L, Chang L. A Clinical Practice Update on the Role of Diet in Irritable Bowel Syndrome: Expert Review. Gastroenterology. 2022;165(6):1737-1745. . Up to three-quarters of people with IBS who follow a low-FODMAP diet may show a response in six weeks or less, according to research [4] Low-FODMAP Diet. StatPearls [Internet]. Accessed 7/1/2023. .
The low-FODMAP diet consists of three phases:
The idea isn’t to completely eliminate all high-FODMAP foods since they’re nutritious, but to “help identify specific triggers,” says Dolan.
The following are examples of high-FODMAP foods:
Oligosaccharides
Disaccharides (lactose)
Monosaccharides (fructose)
Polyols
Foods that can typically be eaten on a low-FODMAP diet include:
Eat Smarter With Noom
Powered by technology, coaches and psychology, Noom teaches you tips and tricks to develop a positive relationship with food so you can enjoy the foods you love without guilt or shame.
“A gluten-free diet involves avoiding gluten, a protein found in wheat, barley and rye,” says Dr. Sethi. “Although primarily used to manage celiac disease, some individuals with IBS may also experience symptom improvement on a gluten-free diet.”
Foods to avoid on a gluten-free diet include those made with wheat, barley and rye, such as the following, says Dolan:
However, the following foods can be eaten on a gluten-free diet, says Dolan:
“Research shows that individuals with IBS may find the gluten-free diet helpful,” says Dolan. Indeed, a 2022 systematic review and network meta-analysis notes that those following a gluten-free diet experienced significantly fewer IBS symptom flare-ups compared to those on a high-gluten diet [5] Yu SJ, Lee HS, Gung HJ, et al. IBS Research Study Group of the Korean Society of Neurogastroenterology and Motility. Efficacy of a Restrictive Diet in Irritable Bowel Syndrome: A Systematic Review and Network Meta-analysis. Korean J Gastroenterol. 2022;80(1):6-16. . Still, other research on the efficacy of gluten-free diets on IBS symptom improvement is mixed.
“Research also shows that it’s likely not the removal of gluten alone, but the reduction in fermentable carbohydrates that lead to decreased symptoms,” clairifies Dolan. Wheat, for example, is a high-FODMAP and gluten-containing food.
The Gastroenterology review notes that while observational studies have found that most people with IBS improve symptoms on a gluten-free diet, randomized controlled trials show mixed results [6] 7 Chey WD, Jashash JG, Manning L, Chang L. A Clinical Practice Update on the Role of Diet in Irritable Bowel Syndrome: Expert Review. Gastroenterology. 2022;165(6):1737-1745. .
Lactose is a naturally-occurring disaccharide (a type of sugar) in milk and milk products like ice cream and cheese. For those with lactose intolerance, the small intestine can’t break down lactose, resulting in digestive problems like bloating and diarrhea. Lactose is a common trigger food in the FODMAP group, says Dolan, noting a lactose-free diet can help some people with IBS.
A 2020 Cureus review concludes that there’s no evidence to support the routine recommendation of a lactose-free diet for IBS. However, the review notes that hydrogen breath testing (a test to diagnose lactose intolerance) is worth including in assessing IBS [7] Cancarevic I, Rehman M, Iskander B, Lalani S, Malik BH. Is There a Correlation Between Irritable Bowel Syndrome and Lactose Intolerance?. Cureus. 2020;12(1):e6710. .
Consult a doctor if you suspect you may have IBS, especially if symptoms persist for more than a few weeks, says Dr. Sethi. “It becomes particularly crucial to seek medical attention if the symptoms are severe, greatly impacting daily activities or accompanied by alarming signs such as weight loss or bleeding.”
Your health care provider can help you figure out an eating plan consisting of foods you enjoy, while keeping uncomfortable IBS symptoms at bay.
