What's the best diet for irritable bowel syndrome?

January 9, 2026 •

5 min read

According to research from Monash University, up to 75% of individuals with irritable bowel syndrome (IBS) experience significant symptom improvement on a low-FODMAP diet. While the best diet for irritable bowel syndrome is highly individual, targeted dietary changes can dramatically reduce common symptoms like bloating, gas, and abdominal pain.

Quick Summary

Managing irritable bowel syndrome (IBS) involves identifying personal trigger foods and adopting tailored eating strategies like the low-FODMAP diet or adjusting fiber intake. This guide covers effective dietary approaches, including the roles of probiotics and stress management, to help control symptoms.

Key Points

Start with a Food Diary: Track food intake and corresponding symptoms to identify personal triggers, which can vary widely among individuals.
Try the Low-FODMAP Diet: This structured elimination-and-reintroduction plan helps pinpoint specific fermentable carbohydrates that cause symptoms and is effective for up to 75% of people with IBS.
Focus on Soluble Fiber: Increase soluble fiber from sources like oats, psyllium husk, and carrots, as it's often better tolerated than insoluble fiber and helps regulate bowel movements.
Incorporate Probiotics: Consider a trial of a single probiotic strain for several weeks to help rebalance gut bacteria and potentially reduce symptoms like bloating and pain.
Manage Stress: The gut-brain axis means stress can trigger or worsen IBS flare-ups. Regular exercise, meditation, and yoga can help calm the digestive system.
Hydrate Adequately: Drinking plenty of water is essential for digestive health, especially when adjusting fiber intake.
Adopt Regular Eating Habits: Eating smaller, frequent meals at consistent times can help regulate bowel function and place less stress on the digestive tract.
Limit Common Irritants: Reduce intake of common trigger foods like fatty and fried foods, caffeine, alcohol, and artificial sweeteners.

Understanding Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome is a common gastrointestinal disorder that affects the large intestine, causing symptoms such as cramping, abdominal pain, bloating, gas, diarrhea, and/or constipation. Its exact cause is unknown, but it is believed to involve an oversensitive gut, issues with muscle contractions in the intestines, or an imbalance in gut bacteria. As such, a one-size-fits-all approach to diet does not work, and the most effective strategy is a personalized one. For many, dietary changes are a cornerstone of managing IBS symptoms.

The Low-FODMAP Diet: A Clinically-Proven Approach

One of the most effective and widely studied dietary interventions for IBS is the low-FODMAP diet. FODMAPs are a group of short-chain carbohydrates (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) that are poorly absorbed by the small intestine. For some, these carbohydrates ferment in the large intestine, producing gas and causing bloating, pain, and altered bowel movements. The low-FODMAP diet is a three-phase plan:

Elimination Phase: For two to six weeks, you strictly remove all high-FODMAP foods from your diet to see if symptoms improve significantly.
Reintroduction Phase: High-FODMAP foods are systematically added back into your diet, one food group at a time, to determine which ones trigger your symptoms.
Personalization Phase: Based on the reintroduction findings, you develop a long-term diet that limits only your specific trigger foods while reintroducing tolerated FODMAPs.

Targeting Fiber Intake for Symptom Relief

Fiber's role in managing IBS is complex and depends heavily on the individual and their primary symptoms. For many, increasing fiber can lead to more gas and bloating, but the type of fiber is what matters most.

Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance. It can help regulate bowel movements and is often more beneficial for IBS sufferers, particularly those with constipation-predominant IBS (IBS-C). Good sources include oats, carrots, peas, and citrus fruits.
Insoluble Fiber: This fiber does not dissolve and adds bulk to stool. For some, especially those with diarrhea-predominant IBS (IBS-D), it can worsen symptoms. Sources include whole grains, wheat bran, and nuts.

When adding fiber, it's crucial to do so gradually and increase your fluid intake to prevent flare-ups. Psyllium husk, a soluble fiber supplement, is often recommended for those with IBS-C.

Probiotics and Gut Health

Probiotics are live microorganisms that can help balance the gut's microflora, which is often imbalanced in people with IBS. Research suggests that specific probiotic strains, such as Bifidobacterium and Lactobacillus, may reduce symptoms like bloating and abdominal pain.

Other Key Lifestyle and Diet Adjustments

Beyond formal diets, several lifestyle and eating habits can help manage IBS:

Eat Regular Meals: Skipping meals can disrupt bowel function. Eating at roughly the same time each day helps regulate the digestive system.
Limit Fatty and Processed Foods: Fatty foods can trigger colon contractions and worsen symptoms. Opt for lean proteins like poultry, fish, or eggs, and focus on fresh ingredients.
Reduce Caffeine and Alcohol: Both caffeine and alcohol can stimulate the gut and are known triggers for many people with IBS.
Stay Hydrated: Drinking plenty of water is essential for digestive health, especially when increasing fiber intake.

Comparing Popular IBS Diet Strategies


Feature	Low-FODMAP Diet	Gluten-Free Diet	High-Soluble Fiber Diet
Primary Goal	Identify and eliminate fermentable carbohydrates causing GI distress.	Remove all gluten (a protein found in wheat, barley, rye) from the diet.	Increase soluble fiber to regulate bowel movements.
Effectiveness	Highly effective for up to 75% of IBS sufferers, particularly for reducing gas and bloating.	Effectiveness in non-celiac IBS is debated; a 2013 study found low-FODMAP was more effective.	Effective for IBS-C, as it softens stool. May worsen gas and bloating if introduced too quickly.
Process	Three-phase elimination and reintroduction process, often guided by a dietitian.	Simple elimination of all gluten-containing products.	Gradual increase of soluble fiber foods and supplements.
Complexity	Restrictive and complex, best followed with professional guidance to ensure nutritional adequacy.	Simpler than low-FODMAP, but requires vigilance to avoid cross-contamination.	Fairly simple, with focus on specific food types. Monitoring individual tolerance is important.
Potential Downsides	Can be nutritionally restrictive if followed long-term. May negatively impact the gut microbiome temporarily.	Unnecessary for those with no gluten sensitivity and removes beneficial grains.	Can cause increased gas and bloating initially if not introduced slowly.

Conclusion: A Personalized Path to Relief

There is no single "best" diet for irritable bowel syndrome. The optimal approach is to use evidence-based strategies to create a personalized eating plan. The low-FODMAP diet provides a structured method for identifying specific triggers, which can be combined with targeted fiber adjustments and the inclusion of probiotics. Alongside dietary changes, managing stress through exercise and relaxation techniques plays a significant role in symptom control, highlighting the crucial gut-brain connection. A food diary is an excellent tool for tracking your personal triggers and monitoring progress. Consulting with a healthcare professional or registered dietitian is highly recommended to ensure your plan is both effective and nutritionally sound.

How to Create Your Personalized IBS Diet Plan

Keep a Detailed Food Diary: For at least a week, meticulously record all foods and drinks consumed, along with the timing and severity of any IBS symptoms that follow.
Experiment with Fiber: Focus on introducing soluble fiber slowly to see if it improves your symptoms, especially if you experience constipation. Good sources include psyllium husk, oats, and carrots.
Consider a Low-FODMAP Trial: If simpler adjustments fail, work with a professional on a temporary low-FODMAP diet to identify fermentable carbohydrate triggers.
Incorporate Probiotics: Add a single, well-researched probiotic strain for at least four weeks to observe its effects on your symptoms.
Refine and Maintain: Based on your findings from the food diary, fiber experiments, and FODMAP reintroduction, build a sustainable, less restrictive long-term diet. Many find they can tolerate small amounts of trigger foods over time.

Stress Management and Its Gut Connection

The connection between the brain and the gut means that stress can significantly worsen IBS symptoms. Techniques like yoga, meditation, and regular exercise can help mitigate stress and calm the gut. Learning to manage stress is a critical, non-dietary component of effectively controlling your IBS.

Mayo Clinic - Irritable bowel syndrome

Frequently Asked Questions

The best type of fiber is generally soluble fiber, which dissolves in water to form a gel. This helps regulate bowel movements and is often better tolerated than insoluble fiber, which can sometimes worsen symptoms like bloating and gas.

The low-FODMAP diet works by temporarily restricting fermentable carbohydrates that are poorly absorbed by the gut. It helps identify which of these carbohydrates trigger symptoms, so you can reintroduce tolerated foods and only limit your specific triggers.

For some individuals with IBS, gluten can cause symptoms even without celiac disease. However, recent research suggests that a large portion of this sensitivity may be related to the high-FODMAP fructans found in wheat, rather than gluten itself.

Some specific strains of probiotics, particularly certain types of Lactobacillus and Bifidobacterium, have shown promise in reducing IBS symptoms like bloating, pain, and gas. A trial of a single, well-researched strain is recommended to see if it helps.

The most effective way is to keep a detailed food diary, recording everything you eat and drink along with any symptoms you experience. This helps you notice patterns and pinpoint specific triggers for your body.

Yes, stress can significantly worsen IBS symptoms due to the strong connection between the brain and the gut. Managing stress through techniques like exercise, yoga, and meditation can help alleviate symptoms.

Not necessarily. While some people with IBS are lactose intolerant and benefit from avoiding dairy, not everyone needs to. The low-FODMAP diet eliminates high-lactose dairy, but many can tolerate lactose-free options or hard cheeses.