What can I eat to calm IBS?: Your Definitive Guide to a Soothing Diet

October 16, 2025 •

3 min read

Affecting up to 15% of adults in the United States, Irritable Bowel Syndrome (IBS) is a common condition that can cause significant discomfort. While its exact cause remains unknown, managing symptoms through diet is one of the most effective strategies to discover what can I eat to calm IBS and improve your quality of life.

Quick Summary

This guide explores effective dietary strategies for managing Irritable Bowel Syndrome symptoms. It details the low-FODMAP approach, beneficial soluble fiber sources, and gut-friendly probiotics. Discover which foods and eating habits soothe your digestive system and which ones act as triggers.

Key Points

Follow a low-FODMAP diet: Temporarily eliminating certain fermentable carbs can help identify your specific triggers and provide significant symptom relief.
Choose soluble fiber: Incorporate foods like oats, carrots, and psyllium to regulate bowel movements without the irritation caused by insoluble fiber.
Stay hydrated: Drinking plenty of water is essential for smooth digestion and helps prevent constipation.
Track your triggers: Keep a food diary to pinpoint which foods, spices, or types of fat worsen your IBS symptoms.
Consider probiotics: Certain strains of beneficial bacteria, like Bifidobacterium infantis and Lactobacillus plantarum, can help balance gut flora and alleviate symptoms.
Eat mindfully: Chew your food thoroughly and eat regular, smaller meals to aid digestion and reduce bloating.
Avoid common irritants: Limit or avoid caffeine, alcohol, fatty foods, and artificial sweeteners, as they can exacerbate IBS symptoms.

Understanding Your IBS and Food Triggers

Irritable Bowel Syndrome (IBS) manifests differently in everyone, with common symptoms including abdominal pain, bloating, gas, constipation, and diarrhea. Identifying and avoiding your personal triggers is key to managing IBS. Keeping a detailed food diary can help you track symptoms in relation to what you eat.

Regular meal times and avoiding large, heavy meals can help regulate bowel function and prevent triggering symptoms. Staying hydrated with plenty of water is also essential for digestion.

The Low-FODMAP Approach

The low-FODMAP diet is a common strategy for managing IBS. FODMAPs are short-chain carbohydrates that can be poorly absorbed and fermented in the large intestine, causing gas and symptoms.

This diet has three steps to help you identify trigger foods:

Elimination Phase: Remove high-FODMAP foods for 2 to 6 weeks to reduce symptoms.
Reintroduction Phase: Gradually reintroduce high-FODMAP groups to test tolerance.
Personalization Phase: Based on the results, create a long-term diet limiting only problematic foods.

Low-FODMAP food examples

Examples of low-FODMAP foods include certain fruits (like bananas, blueberries, oranges), vegetables (like carrots, cucumbers, potatoes), proteins (like eggs, firm tofu, cooked meats), grains (like oats, brown rice, quinoa), and dairy alternatives (like lactose-free milk, hard cheeses).

The Crucial Role of Soluble Fiber

The type of fiber is important for IBS management. Soluble fiber dissolves in water to form a gel, helping to regulate bowel movements.

For IBS-D (diarrhea): Soluble fiber can help firm up stools.
For IBS-C (constipation): Soluble fiber helps soften stools.

Good sources of soluble fiber include oats, ground flaxseeds, chia seeds, and cooked carrots. Insoluble fiber, like wheat bran, may sometimes worsen symptoms.

Gut-Friendly Probiotics

Probiotics are beneficial bacteria that can help restore gut balance in people with IBS. Specific strains may help reduce bloating, gas, and pain.

Fermented foods like kefir, kombucha, kimchi, and sauerkraut are natural sources of probiotics. Probiotic supplements are also an option, but consult a healthcare professional to choose the right strain, such as Lactobacillus plantarum or Bifidobacterium infantis.

Foods and Habits to Avoid

Certain foods and habits can trigger IBS symptoms. These include high-fat and spicy foods, caffeine, alcohol, carbonated drinks, chewing gum, and artificial sweeteners containing polyols.

Calming Foods List for IBS

Generally well-tolerated foods for IBS include lean proteins (poultry, fish, eggs, tofu), grains (oats, white rice, quinoa), cooked vegetables (carrots, green beans, potatoes), fruits (bananas, blueberries, oranges), certain nuts and seeds (almonds in moderation, chia seeds, flaxseeds), and dairy alternatives (lactose-free milk, hard cheeses, almond milk).

Comparison of Soluble vs. Insoluble Fiber for IBS


Aspect	Soluble Fiber	Insoluble Fiber
Mechanism	Forms a gel; regulates bowel movements.	Adds bulk; speeds up transit.
Common Sources	Oats, peas, beans, apples, bananas, carrots.	Whole-wheat flour, wheat bran, nuts, seeds, vegetable skins.
Effect on IBS-D	Beneficial; helps firm stools.	May irritate or worsen diarrhea.
Effect on IBS-C	Beneficial; helps soften stools.	Can trigger gas and bloating.
General Advice	Often preferred for IBS.	Introduce slowly; may cause gas/bloating.

Conclusion

Finding what can I eat to calm IBS involves a personalized approach focusing on soothing foods and avoiding triggers. Strategies like the low-FODMAP diet, incorporating soluble fiber, and considering specific probiotic strains can provide relief. Managing IBS is ongoing and benefits from tracking, professional advice, and consistent lifestyle changes. The Monash University website offers detailed FODMAP information.

Frequently Asked Questions

A low-FODMAP diet is a temporary eating plan that restricts fermentable short-chain carbohydrates (FODMAPs) that can cause gas and bloating. The diet helps you identify which specific carbohydrates trigger your IBS symptoms so you can create a personalized long-term plan.

No, the type of fiber matters. Soluble fiber (found in oats, bananas) is often recommended as it forms a gentle gel in the gut. Insoluble fiber (found in wheat bran, whole grains) can sometimes irritate the gut and should be introduced slowly and cautiously.

Yes, keeping a food diary is highly effective. It helps you accurately track your food and liquid intake, along with your symptoms, to pinpoint your individual triggers. This provides valuable information for managing your diet and discussing with your doctor.

Lactose intolerance is common among people with IBS. You may find relief by switching to lactose-free dairy products or dairy alternatives like almond milk. Some hard cheeses are naturally low in lactose and may be better tolerated.

Yes, some studies suggest that certain probiotic strains, particularly Lactobacillus and Bifidobacterium, can help balance gut bacteria and alleviate symptoms like pain and bloating for many IBS sufferers.

During a flare-up, it's best to stick to bland, easily digestible foods. Avoid common triggers like spicy foods, high-fat meals, caffeine, and alcohol. Cooked, soft vegetables are often better tolerated than raw ones.

No, the low-FODMAP diet is not meant to be a permanent solution. After the elimination phase, the goal is to reintroduce foods systematically to determine your tolerance and build a less restrictive, personalized diet for the long term.