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.
Bananas:
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.
Ginger:
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.
Quinoa: