Gastrointestinal Diet Plan for IBS: Foods That Help (and Foods That Don’t)

Irritable Bowel Syndrome (IBS) is a functional disorder of the digestive tract that leads to symptoms such as bloating, abdominal pain, constipation, diarrhea, or alternating patterns of both. Because IBS is heavily influenced by digestion, food choices can either soothe or aggravate symptoms, which is why many people look for a gastrointestinal diet plan that is tailored to their specific triggers.

Working with a dietitian for irritable bowel syndrome can make a significant difference because IBS is highly individualized. While one person may react poorly to dairy, another may struggle with fiber-rich vegetables. There is no universal IBS diet— personalization is the key.

Foods That May Help With IBS

While triggers vary, research supports several categories of foods that tend to be more gentle on the gut and helpful in reducing symptoms:

Low-FODMAP Foods

FODMAPs are fermentable carbohydrates that can worsen IBS symptoms for some people. A low-FODMAP gastrointestinal diet plan may include:

• Proteins: eggs, chicken, tofu, lean beef, turkey

• Grains: quinoa, oats, rice, sourdough spelt

• Fruits: blueberries, strawberries, citrus, grapes

• Vegetables: carrots, spinach, zucchini, bell peppers

• Dairy alternatives: lactose-free milk, almond milk
  

Low-FODMAP diets should be done short-term and with guidance so they don’t become unnecessarily restrictive.

Soluble Fiber

Soluble fiber helps regulate bowel movements for both constipation and diarrhea and can reduce gas and bloating.

Sources include:

• Oats

• Psyllium husk

• Chia seeds

• Flax

• Sweet potatoes

• Bananas
  

Gentle Protein Sources

Protein is typically well tolerated in IBS patients, especially when prepared without excess fat or spices.

Examples:

• Fish

• Chicken

• Eggs

• Tofu

• Tempeh
  

Hydration + Electrolytes

Dehydration can worsen constipation and increase cramping. Electrolytes can be especially helpful during diarrhea-predominant IBS.

Foods That May Worsen IBS Symptoms

Everyone’s sensitivities differ — but these categories are common culprits:

High-FODMAP Foods

These include fermentable carbohydrates that may trigger bloating, gas, and urgency.

Examples:

• Onions

• Garlic

• Cauliflower

• Wheat-based breads and pastas

• Apples

• Pears

• Honey

High Fat or Fried Foods

High-fat meals slow gastric emptying and can increase pain and diarrhea symptoms.

Caffeine & Alcohol

Both can stimulate the gut, increase urgency, and worsen dehydration.

Carbonated Beverages

Bubbles can add gas and lead to bloating even when sugar content is not the issue.

Beyond Food: Non-Diet IBS Support Tools

A well-rounded gastrointestinal diet plan may also include:

• Stress reduction techniques: Stress is one of the most clinically recognized IBS triggers. Tools such as guided breathing, gut-directed hypnotherapy, and nervous system support may help.
  

• Meal timing + consistency: Skipping meals or eating very large meals can trigger symptoms. Smaller, consistent meals can be easier on the gut.
  

• Sleep and circadian rhythm support: Poor sleep disrupts neurotransmitters that influence gut motility and sensitivity.

A Dietitian for Irritable Bowel Syndrome

If you’re looking for a compassionate and personalized dietitian for irritable bowel syndrome, Couture Wellness offers specialized nutrition support for IBS and other gastrointestinal conditions. Our approach is inclusive, evidence-informed, and rooted in understanding how your body functions as a whole — not just how it digests food.

Working with a dietitian is particularly important with IBS because:

• IBS triggers are individualized

• Restrictive diets can worsen nutrition status if unsupported

• Gut health is influenced by the brain–gut axis, not just food

• Improvement often requires structured trialing (not guessing)

• Sustainable solutions prevent long-term fear around food

We can help you identify triggers, build a sustainable gastrointestinal diet plan, and support you through symptom management without unnecessary restriction.

If you suspect you have IBS or you’re struggling to manage symptoms on your own, we’d love to help. Contact Couture Wellness to get started.