Best Foods for Managing an IBS flare up

One of the most challenging aspects of having irritable bowel syndrome (IBS) is figuring out what exacerbates your symptoms.

But, finding the right diet and lifestyle changes can help you when IBS symptoms strike. 

We know that learning to manage IBS triggers can be frustrating without support.

Read on to help eliminate IBS food confusion and to ultimately gain better control over your IBS symptoms. 

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Foods for Managing a Flare Up

IBS can be difficult to treat because foods that trigger flare ups can vary among people with IBS. 

Not everyone with IBS will be affected by the same foods, and the severity of symptoms can also differ from one person with IBS to another. 

Finding the right foods for managing your IBS symptoms can feel like piecing together a challenging puzzle.

The first step to alleviating your GI discomfort when diagnosed with IBS, is to figure out what your triggers are. 

Changes in your diet may help treat symptoms of IBS to avoid or minimize the need for medications.

The three most common dietary treatments include:

• Avoiding gluten and lactose.
• Following a low FODMAP diet.
• Increasing your fiber intake.

Although making certain diet changes will not cure IBS, it may help to prevent IBS flare-ups and minimize GI pain/discomfort. 

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Avoid Inflammatory Foods 

One of the first dietary interventions to follow when diagnosed with IBS is to figure out what foods worsen your IBS symptoms. 

Your dietitian may recommend avoiding foods that contain gluten and lactose. 

Gluten-Containing Foods

Gluten is a protein found in grains like wheat, rye, and barley that can cause an inflammatory response in some people. Some common sources of gluten include:

• Pastas. 
• Bread.
• Condiments. 
• Baked foods. 
• Flour tortillas. 
• Sauces and gravies.
• Beer. 
• Crackers.
• Certain highly-processed foods like certain meats, candies, and chips.

Check out our Gluten-Free Grocery List for more information on how to choose gluten-free foods and beverages.  

Lactose-Containing Foods

Lactose is a carbohydrate found in many dairy products, and certain foods with lactose can be a source of flares in some people with IBS. Some common lactose-containing foods include: 

• Milk.
• Cheese.
• Yogurt. 
• Cream
• Ice cream. 
• Certain more processed foods including baked goods, meats, and coffee creamers.

Eliminate Gluten and Lactose for 4 to 6 Weeks

When first diagnosed with IBS, your IBS dietitian may also suggest eliminating gluten and lactose-containing foods from your diet for four to six weeks to assess if your symptoms have improved. 

Take note of your symptoms by keeping a journal during this elimination phase.

Keep a Journal to Log Your Symptoms During Reintroduction

After four to six weeks, begin introducing gluten and dairy back into your diet—one food at a time. 

Keep a journal of your symptoms.

If you begin to notice a change in your gastrointestinal symptoms, then this may indicate that you have a sensitivity to either gluten or dairy which can trigger an IBS attack. 

Consult with an IBS dietitian to help learn whether limiting gluten and/or dairy in your diet indefinitely to avoid future IBS flares is necessary. 

If you are currently having an IBS attack, keep a log of what you ate and drank and assess if you recently had any foods containing either gluten or dairy. 

Avoid High FODMAP foods 

Your doctor may also recommend that you try special diets like the low FODMAP diet that involve reducing or avoiding certain foods that contain types of carbohydrates which are more difficult to digest.

These carbohydrates are called FODMAPS. 

FODMAPS are a category of carbohydrate foods that may trigger IBS flares. It stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. 

FODMAP-containing foods consist of short-chain of sugars (a type of carbohydrate) that are not absorbed by the body.

When they reach the colon, these short-chain sugars are fermented by the gut bacteria and can trigger the unpleasant gastrointestinal symptoms that some people with IBS experience.

Many foods you probably eat on a daily basis may include FODMAPS in varying amounts, including: 

• Sweeteners. 
• Vegetables. 
• Fruits. 
• Grains, such as wheat and rye.
• Dairy products. 
• Sweetened beverages. 
• Garlic. 
• Onion. 
• Legumes.

The first step of the low-FODMAP diet includes eliminating all foods that contain FODMAPs. 

An IBS dietitian can help you figure out which foods you’d benefit from avoiding or limiting and which foods you can continue to consume.

Since this specific diet can be very restrictive and limits the range of nutrients you eat, it is best to seek guidance to optimize your nutrition. 

The goal of the low-FODMAP diet is to figure out which type of FODMAPS trigger an IBS attack and which types don’t. 

The FODMAPS that you are able to tolerate should be added back into your diet to diversify your food variety and intake.  

Include Fiber Foods

Fiber is the non-digestible, carbohydrate component of plant foods that moves intact throughout your gastrointestinal tract. 

Eating enough fiber, especially in soluble forms, may relieve IBS symptoms.  

If you experience constipation in IBS, fiber makes stool soft and easier to pass.

In addition, eating more soluble fiber may help with bulking up your stool and prevent diarrhea. 

There are two types of fibers that are useful for preventing IBS flares and symptoms: soluble fiber and insoluble fiber.

Soluble Fiber

• Softens stools.
• Makes stools easier to pass.
• Absorbs fluid.
• Can help relieve constipation.
• Examples: Oranges, raspberries, kiwi, flaxseeds, oats, and psyllium husk. 

Insoluble Fiber

• Adds to the bulk of the stool. 
• Decreases transit time.
• Helps relieve diarrhea.
• Examples: Oat bran, rice bran, brown rice, and spinach.

Keep in mind that eating too much of specific types of fiber, especially if not drinking enough water, can also induce an IBS flare.

For example, eating too much soluble fiber can induce diarrhea, while not eating enough insoluble fiber can cause constipation.

Either situation may lead to an IBS flare. 

The 2020-2025 Dietary Guidelines for Americans recommends adults should get 25 to 34 grams of fiber a day. 

Based on the dietary guidelines, men should aim for about 28 to 34 grams and women to aim for about 25 to 28 grams of fiber daily. 

Depending on your needs, talk to your doctor or an IBS registered dietitian to determine the amount of fiber and possibly the proportion of each fiber type you may benefit from based on your experiences.

Introduce Fiber Slowly

If you have IBS and your total fiber intake is low, slowly introduce fiber-containing foods into your diet.

Start with increasing your fiber intake by two to three grams a day to reduce chances of developing gas and bloating. 

Here are some ideas to add fiber to your meals and snacks:

• Add a vegetable, such as carrots, to go with your protein and grains.
• Add flax or rice bran to your cereal.
• Enjoy fruits and nuts as snacks.

As you increase your fiber intake, it‘s important to also drink adequate amounts of water to push the non-digestible plant parts through your GI tract. 

Both soluble and insoluble fiber should be included in your daily intake to decrease the frequency of IBS flares. 

Speak with our IBS-registered dietitian to discuss ways to include fiber in your meal pattern.

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Best Foods for IBS 

The best foods for IBS are the ones that do not cause you any GI discomfort.

Generally, these will be foods that are low in FODMAPS, lactose and gluten. 

Protein Foods 

Foods high in protein are generally safe for people with IBS.

Fatty meats may cause an IBS flare so focus on consuming poultry, lean meats and seafood.

Eggs are also a great source of protein and can be easily digested. 

Omega-3 foods 

While omega-3 fats are well-known for their anti-inflammatory properties, omega-3 fats and their ability to improve GI symptoms remain unclear.

Nonetheless, omega-3 fats may protect the heart, prevent blood clots, and more.

Include foods high in omega-3s such as salmon, mackerel, herring, sardines, flaxseeds, walnuts, and more.

Low FODMAP Fruits and Vegetables

Instead of eliminating all fruits and vegetables, focus on consuming those that are low in FODMAPs. 

Fruits and vegetables provide vitamins, minerals, and fiber, which are essential for good health. 

Some examples of low-FODMAP vegetables are:

• Eggplant.
• Carrots.
• Broccoli (head only)
• Zucchini. 
• Cucumber.
• Kale.
• Lettuce.
• Bell peppers.
• Collard greens.
• Spinach.
• Swiss chard.

Some examples of low-FODMAP fruits are: 

• Kiwi.
• Blueberries.
• Oranges.
• Mandarin oranges.
• Pineapple.
• Banana. 
• Plantain.
• Papaya.

Fermented foods

Fermented foods such as kimchi, sauerkraut, kefir, and yogurt may have beneficial effects on gut health. Fermented foods may provide our gastrointestinal tract with probiotics. 

However, not everyone with IBS can tolerate fermented foods, such as fermented vegetables, as they may trigger flares.

Based on your IBS symptoms’ frequency and severity, consult with a IBS registered dietitian to discuss if these fermented foods are suitable for you.

Sample Meal Plan During an IBS Flare-Up

When you have a meal plan in place as you experience IBS flare-ups, you may feel more at ease knowing what foods you can enjoy. 

Instead of focusing on what you cannot eat, explore food options that are also low-FODMAP options that you can enjoy as staples for meals and snacks. 

Setting aside time during the week to plan your meals and making a grocery list of items that you need will also limit impulse buying.

Whether you experience flare-ups or not, ensuring your meals include vegetables, lean sources of proteins, grains, and healthy fats helps you to eat a variety of foods and absorb important nutrients. 

Here is a 5-day sample meal plan that may offer you meal ideas and inspiration.

Day 1

• Breakfast: Oatmeal with lactose-free milk, flaxseeds and banana.
• Lunch: Grilled salmon with quinoa and kale salad bowl.
• Dinner: Baked pork chop, mashed potatoes, and cooked collard greens.
• Snack: Gluten-free toast with almond butter.

Day 2

• Breakfast: Poached egg with gluten-free toast and cooked spinach.
• Lunch: Tuna sandwich with gluten-free bread, and mixed green salad with lettuce, cucumbers, and bell peppers (recommended at most ⅓ cup).
• Dinner: Grilled chicken breast skewers with rice and broccoli (broccoli head only, recommended at most ¾ cup).
• Snack: Blueberries with lactose-free yogurt.

Day 3

• Breakfast: Lactose-free cottage cheese with strawberries (recommended at most 5 pieces), and gluten-free toast.
• Lunch: Shrimp, avocado (recommended at most ⅛ medium), and rice salad bowl with mixed greens (kale, lettuce, and cucumbers) with lemon vinaigrette.
• Dinner: Pork tenderloin with mashed potatoes, and roasted collard greens.
• Snack: Hard-boiled egg with carrots.

Day 4

• Breakfast: Gluten-free pancake with maple syrup, blueberries, and lactose-free yogurt.
• Lunch: Egg salad with gluten-free tortilla wrap with orange wedges.
• Dinner: Beef eye round (or other lean cuts) stir-fry with broccoli (broccoli head only, recommended at most ¾ cup), and rice.
• Snack: Kiwi fruit with almonds.

Day 5

• Breakfast: Omelet with lactose-free cheese and spinach.
• Lunch: Stir-fry extra firm tofu with quinoa and bell pepper salad (recommended at most ½ cup).
• Dinner: Chicken curry with rice and broccoli (broccoli head only, recommended at most ¾ cup).
• Snack: Rice cakes with nut butter.

Check out our 10-Day Low FODMAP Meal Plan for additional meal and snack inspirations!

Low FODMAP Diet for IBS

The low FODMAP diet is a three-step diet that identifies your food triggers and manages your IBS symptoms. 

You may have to eliminate and reintroduce different foods to your diet when you experience a flare up.

This means you may have to stop eating certain FODMAP-containing foods that you once tolerated for a period before reintroducing them.

Once you have identified the specific food or foods that cause flare ups, you can decide to limit or avoid them completely.

Keeping a journal helps you track your symptoms and provides you with the opportunity to refer to previous entries and see if symptoms recur for the same or different food. 

When you embark on the low FODMAP diet, go for items that you easy on your gut, including:

• Easy to digest lean proteins, such as eggs, certain cuts of poultry without the skin or leaner ground options, fish, and extra-firm tofu.
• Lactose-free or low-lactose foods, such as lactose-free or low-lactose yogurt.
• Cooked low-FODMAP vegetables.
• Gluten-free grains, such as rice.

Refer to our food tips above to find out what foods are best to include in a low-FODMAP diet.

If you experience constipation, adding more soluble fiber to your diet helps soften your stools. 

If you have watery stools, then including more insoluble fiber slows down the rate of stools passing out of the body. 

In addition to making adjustments to your foods, staying hydrated, eating at consistent times, eating slowly, and listening to your body cues are essential to manage the IBS symptoms.

It’s especially beneficial to seek support from a medical provider like a registered dietitian for extra personalization and minimizing or avoiding potential issues that often come from a limited way of eating.

Have IBS symptoms? Take the IBS quiz understand whether or not you have IBS.

What is IBS? 

Irritable bowel syndrome (IBS) is a cluster of symptoms that affects the gastrointestinal tract causing pain and discomfort.

Diagnosing IBS can be difficult because symptoms often mimic other gastrointestinal disorders. 

Some common symptoms include gas, bloating, constipation, diarrhea, and GI discomfort.

There are three main types of IBS, which are designated based on symptoms. 

IBS with constipation (IBS-C)

You may have IBS with constipation when you have:

• Difficulty going to the bathroom.
• Most of your bowel movements are hard stools.

Including soluble fiber helps soften the stools, makes stools easier to pass, can help relieve constipation. 

Some foods with soluble fiber include:

• Oranges.
• Raspberries.
• Kiwi.
• Flaxseeds.
• Oats.
• Psyllium.

IBS with diarrhea (IBS-D)  

You may have IBS with diarrhea when you have:

• Frequent loose watery stools .
• Cramping and abdominal pain.
• The sudden need to use the bathroom. 

Adding insoluble fiber bulks up the stool, decreases transit time, and may help relieve diarrhea. 

Some foods with insoluble fiber include:

• Oat bran.
• Rice bran.
• Brown rice.
• Spinach.

IBS with a mix of both diarrhea and constipation (IBS-M)

You may have IBS-M when you experience:

• Episodes of constipation and diarrhea, usually on the same day

Depending on the type of IBS you are experiencing and if you are in a current IBS flare, treatment will vary. 

What is an IBS Flare Up? 

During an IBS flare up also known as an IBS attack, you may experience more gut symptoms than usual. 

This may include excessive cramping, diarrhea, constipation, and pain.

These symptoms may last from a few hours to up to a few months. 

Identifying the trigger foods may help reduce the severity and the length of time of flare-ups.

Other Factors Triggering IBS Flare-Up

In addition to diet, IBS flare-ups may also be associated with lifestyle factors, such as activity level, stress, smoking, and poor sleep habits.

It is important to check in with all aspects of your health in order to help decrease the frequency of IBS attacks.  

Some questions to ask yourself: 

• Do I have ways to manage my stress? 
• Am I getting enough sleep? (Most adults need between 7 to 8 hours a night.) 
• Am I staying active daily? 
• If I smoke, could I benefit from quitting?

Addressing your stress, sleep, movement, and smoking habits along with diet can help in decreasing the frequency of your IBS flares. 

If you're unsure if you have IBS, consider taking our IBS quiz to evaluate your symptoms as the first step.

You may also want to speak with your doctor about your symptoms who can conduct a physical exam, blood test, stool test, and more, to confirm a diagnosis.

If you have IBS, working with an IBS registered dietitian can support you with identifying trigger foods and exploring ways to manage flare-ups.

Worst Foods for IBS Flare Ups

IBS treatment is very individualized and difficult to pinpoint which foods to eat versus which foods to exclude.

However, during an IBS attack, there are certain foods you may want to avoid to minimize or avoid to better manage your symptoms.

Caffeine 

During a flare up, caffeine can aggravate your symptoms and may cause diarrhea. 

Common sources of caffeine include coffee, tea, soda, chocolate, and some over the counter pain medications.

It may be best to completely avoid caffeine during IBS flare ups to help with symptom management, gradually tapering off the amount you eat or drink in the process.

Carbonated beverages 

Carbonated beverages such as soda and seltzer water may cause bloating and gas which may trigger or worsen an IBS flare up.

It is often best to stick with plain water when having an IBS attack. 

Alcohol 

Alcohol may irritate the gut and trigger or worsen an IBS flare. 

Drinking alcohol over time could also damage the gut lining, reduce nutrient absorption, and trigger inflammation. Chronic drinking may also slow down the digestive process, leading to potential irritants staying in th gut longer and potentially causing an IBS attack.

Fatty Foods 

High fat foods, such as fast food, fried foods, and high fat dairy, can cause an IBS flare. These  foods take the GI tract longer to digest and absorb which can trigger or worsen an IBS flare. 

Try including lower-fat foods and foods that are grilled, baked or air fried as part of your meal pattern to minimize GI symptoms.

Takeaway

Navigating your IBS diagnosis and determining what foods cause IBS flares and abdominal pain can be challenging.

Still, you can manage your IBS symptoms and decrease the chances of flare-ups by staying active, sleeping well, managing stress, not smoking, and knowing what foods trigger your symptoms. 

While it may take some time to find out specific foods causing IBS attacks, you can work with an IBS-registered dietitian to eliminate gluten and lactose-containing foods, and high-FODMAP foods, and reintroduce these foods slowly to identify possible trigger foods. 

It’s important to recognize that IBS impacts those with the condition differently; working with an IBS-registered dietitian on finding out your trigger foods can help improve your quality of life. 

How a Dietitian Can Help 

If you’re living with IBS and need help figuring out your dietary triggers, an IBS registered dietitian can help. 

We’ll work with you to treat the root cause of your IBS flares by optimizing your diet to significantly help your symptoms and quality of life.

Our IBS registered dietitian can help you identify the foods you eat impacting your IBS flare-ups, and support you in making dietary changes to minimize these.

Work with Nourish

At Nourish, all appointments are online, and you’ll have 55 minutes with your IBS registered dietitian.

We’re proud to share that 94% of our users pay zero dollars out of pocket, and we’ll work closely with insurance providers nationwide to help you get paid visits.

Also, download the Nourish app to access free resources and stay connected between visits with your dietitian.

Find a dietitian near you who accepts insurance through Nourish.