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IBS Diet

Individuals living with the annoyance of Irritable Bowel Syndrome can benefit greatly and also reduce their symptoms by adhering to a healthy diet. Foods that act as “triggers” can be different for each person. However, common trigger foods include caffeine, sugar, spicy foods, and alcohol. For some individuals, certain food items cause more irritation than others as each person’s digestive sensitivity may vary.

Managing IBS symptoms often involves a multi-pronged approach centered on developing a healthful diet, engaging in regular exercise, drinking plenty of water, reducing stress, and getting plenty of rest.

Recipes for an IBS Diet

An IBS diet can alleviate many symptoms by allowing you to avoid the trigger foods causing your attacks and by reducing the chemical content of your foods. Below are a few selections for IBS diet choices. You can choose to mix up the different options to create meal choices of your own.


  • 1 cup soy yogurt
  • 2 tbsp sugar-free granola (or 1 cup oatmeal with strawberries)
  • 1/2 cup fruit smoothie (soy/rice milk and fruit)
  • Oatmeal and honey
  • Buckwheat pancakes with bananas

Mid-Morning Snack

  • 2 oatcakes
  • Almond butter on apples


  • 1 cup lentil soup
  • 1 whole wheat 6″ pita
  • 1 oz hummus
  • 2 cups mixed salad leaves
  • 2 tbsp fat-free dressing,
  • 3 egg whites
  • 1 chopped bell pepper
  • 1/2 cup spinach
  • 2 slices sourdough bread,
  • Lettuce and spinach salad
  • Apricots, pumpkin seeds, cashews, cucumbers, olive oil


  • 6″ tortilla
  • 5 oz turkey breast, cut in thin strips
  • 2 tsp olive oil
  • 1 cup sliced bell peppers
  • 1 cup spinach
  • 1/2 cup vegetable juice
  • 1/2 cup mango juice (or apple juice)
  • 4oz any fish (grilled)
  • 1/2 cup mashed parsnips and carrots
  • 1/2 cup boiled potatoes (or cooked rice, or soba noodles)


  • Almond milk with carob powder
  • Stewed apple with soy yogurt, or
  • 1 cup fruit smoothie (soy/rice milk and fruit)

Foods that contain artificial sweeteners, gluten or wheat, high amounts of starch or caffeine typically cause problems for people with IBS. Avoiding these foods and sticking to alternatives will go far in assisting with symptoms.

Additional food choices that may be beneficial as part of your IBS diet include: Sweet potatoes, green vegetables, grains like quinoa, millet and rice, eggs, soy-based products or goat’s milk (to avoid the lactose in dairy milk), and low-glycemic fruits and vegetables. Stay away from white, starchy vegetables like potatoes and cauliflower as they tend to cause excess gas for people suffering from IBS.

A balanced diet and lifestyle will aid in managing your IBS symptoms, so take care to avoid trigger foods and develop your own delicious and beneficial IBS diet

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