What's Best to Eat with an IBS Flare Up?

January 7, 2026 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, diet plays a crucial role in managing the symptoms of Irritable Bowel Syndrome (IBS). Figuring out what's best to eat with an IBS flare up can significantly reduce discomfort and help calm your digestive system.

Quick Summary

This guide provides a comprehensive overview of foods to consume and avoid during an IBS flare-up. It focuses on gentle, low-FODMAP options, emphasizes the importance of hydration, and offers practical strategies for managing symptoms. The article also includes advice on identifying personal triggers.

Key Points

Prioritize Low-FODMAP Foods: Focus on easily digestible, low-fermentable carbohydrates like white rice, oats, and certain cooked vegetables to reduce gas and bloating during an IBS flare-up.
Choose Lean, Easily Digested Proteins: Opt for baked or poached lean meats, eggs, and firm tofu, which are less likely to irritate a sensitive gut than fatty or fried options.
Embrace Herbal Teas: Drink peppermint or ginger tea to help soothe intestinal muscles, reduce cramping, and calm digestive upset.
Cook, Don't Eat Raw: Cooking vegetables and fruits can make them easier to digest, reducing the load on a stressed digestive system. Avoid high-FODMAP vegetables like onions and garlic.
Stay Hydrated with Water: Drink plenty of water throughout the day, especially if experiencing diarrhea, to prevent dehydration and support regular bowel function. Avoid caffeinated and carbonated beverages.
Keep a Food Diary: Track your food intake and symptoms to identify your unique triggers, as individual reactions to foods can vary widely.
Avoid Common Trigger Foods: Stay away from high-fat foods, artificial sweeteners, spicy foods, alcohol, and caffeine, which can exacerbate IBS symptoms.
Eat Small, Frequent Meals: Overloading your digestive system with large meals can worsen symptoms. Instead, opt for smaller, more frequent portions.

Understanding the Impact of Diet During an IBS Flare-Up

When an IBS flare-up strikes, your digestive system becomes highly sensitive, and previously tolerated foods can become triggers. The goal during this time is to reduce inflammation and minimize fermentation in the gut, which often causes gas, bloating, and pain. Opting for gentle, easily digestible foods can make a significant difference in managing symptoms and providing relief. The low-FODMAP diet is a common and effective strategy, but even within this framework, there are specific food choices that are especially calming during an acute flare.

Soothing Foods to Prioritize

During an IBS flare-up, your digestive tract needs a rest. This means choosing foods that are easy to process and won't contribute to irritation. Focus on a temporary, bland diet to help stabilize your gut.

White Rice: Unlike brown rice, which has more insoluble fiber, white rice is easy to digest and helps bind stool, making it particularly useful for diarrhea-dominant IBS.
Oatmeal (cooked): Soluble fiber in oats helps regulate bowel movements and can be very soothing for the digestive tract. Starting with a small portion of well-cooked oatmeal is a safe bet.
Lean Protein: Plain, skinless chicken or turkey breast and eggs are excellent, easy-to-digest sources of protein. Poaching or baking these can reduce fat content, which is important during a flare.
Low-FODMAP Vegetables (Cooked): While many vegetables can be high in FODMAPs, cooking them can make them easier to tolerate. Options like carrots, spinach, zucchini, and pumpkin are generally well-received. Steaming or boiling is best.
Ginger and Peppermint Tea: Both have natural soothing properties. Ginger can help with nausea, while peppermint relaxes the intestinal muscles, reducing cramping.
Lactose-Free Dairy: If dairy is a trigger, switching to lactose-free milk or hard, aged cheeses like cheddar can help. Kefir and probiotic yogurts can sometimes be tolerated due to the fermentation process, but test with caution.

Foods and Habits to Avoid

Just as important as knowing what to eat is knowing what to avoid. During a flare, some foods and habits can exacerbate symptoms dramatically.

High-Fat and Fried Foods: These can be hard to digest and trigger intestinal inflammation and discomfort.
High-FODMAP Foods: This includes onions, garlic, apples, pears, broccoli, and cauliflower, which contain fermentable carbohydrates that cause gas and bloating.
Insoluble Fiber: Found in raw vegetables, nuts, and seeds, insoluble fiber can be harsh on a sensitive digestive system, especially during diarrhea-predominant episodes.
Caffeine and Alcohol: Both can stimulate the gut and worsen symptoms like diarrhea.
Artificial Sweeteners: Sugar alcohols like sorbitol and mannitol can cause digestive distress and diarrhea.
Spicy Foods: Capsaicin, the compound that makes food spicy, can irritate the gut lining.
Large Meals: Eating smaller, more frequent meals can put less stress on your digestive system than three large ones.

Comparison of Soothing vs. Triggering Foods


Food Category	Soothing Options During Flare	Triggering Options to Avoid
Grains	Plain white rice, well-cooked oatmeal, gluten-free rice pasta	Wheat-based bread and pasta, high-fiber grains like rye
Proteins	Skinless chicken breast, lean cuts of beef, eggs, firm tofu	Fatty cuts of red meat, processed meats, fried proteins
Fruits	Unripe bananas, strawberries, blueberries, oranges	Apples, pears, peaches, mangoes, watermelon, dried fruit
Vegetables	Cooked carrots, spinach, zucchini, cucumber, potatoes	Garlic, onions, broccoli, cauliflower, Brussels sprouts, asparagus
Beverages	Water, peppermint tea, ginger tea	Coffee, alcohol, carbonated drinks, high-fructose juices

The Role of Hydration

Proper hydration is critical during an IBS flare-up, especially if you are experiencing diarrhea. Dehydration can exacerbate symptoms and lead to further discomfort. Water is always the best choice, but herbal teas like ginger or peppermint can also be beneficial. Avoid fizzy drinks and sugary juices, as they can contribute to gas and irritation. Staying well-hydrated helps your digestive system function more smoothly and supports overall gut health.

Conclusion: Navigating Your Diet with a Food Diary

Managing an IBS flare-up is a highly personal process, as triggers vary from person to person. While general guidelines exist, the best way to understand your unique sensitivities is to keep a food diary. Tracking what you eat and the corresponding symptoms can help you identify your specific trigger foods. This allows you to build a personalized, low-impact diet plan that can provide significant relief during an active flare. For persistent or severe symptoms, consulting a healthcare provider or registered dietitian is always recommended for a more tailored approach. By being proactive and mindful of your diet, you can regain control and minimize the impact of an IBS flare-up on your life.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before making significant dietary changes, especially regarding a medical condition.

Frequently Asked Questions

Soluble fiber, found in foods like oats, carrots, and sweet potatoes, is generally recommended during an IBS flare-up, as it helps regulate bowel movements and is easier on the digestive system. Insoluble fiber (from raw vegetables, nuts, and seeds) can sometimes worsen symptoms.

Many people with IBS are sensitive to lactose, the sugar in dairy products. During a flare-up, it's best to avoid traditional dairy like milk and soft cheeses. Lactose-free alternatives or hard, aged cheeses might be better tolerated.

Safe, low-FODMAP vegetables that are best eaten cooked during a flare-up include carrots, spinach, zucchini, pumpkin, and potatoes. Avoid gas-producing vegetables like broccoli, cauliflower, onions, and garlic.

Yes, unripe bananas are generally considered a safe, low-FODMAP fruit during an IBS flare-up. They are easy to digest and can help firm up stool, which is beneficial for diarrhea-dominant IBS.

Not all grains. While wheat and rye are high in FODMAPs and gluten, which can be problematic, gluten-free options like white rice, oats, and quinoa are usually well-tolerated and can be soothing.

The best way is to drink plenty of plain water. Herbal teas like peppermint or ginger can also provide hydration and soothing benefits. Avoid caffeinated, alcoholic, and carbonated beverages.

Yes, many healthcare professionals recommend a low-fat diet during an IBS flare-up, especially for those with diarrhea-predominant symptoms. Fatty foods can be harder to digest and can trigger or worsen symptoms.