IBS: What Can I Eat?

IBS symptoms vary widely between individuals, so what triggers discomfort for one person may be well tolerated by another. The following guidance reflects common patterns, but personalizing your approach from a cautious starting point is important.

Many people with IBS find that a low-FODMAP diet may be better tolerated during symptom flares. FODMAPs are fermentable carbohydrates that can increase gas, bloating, and digestive distress in sensitive individuals (per clinical_dietary_kb). Common high-FODMAP foods to be cautious with include onions, garlic, wheat, rye, beans, lentils, artichokes, asparagus, and apples. If you notice symptoms after eating these foods, consider reducing or temporarily avoiding them to identify your personal triggers.

At home, you have more control over ingredients. Focus on foods you've already tolerated well, and introduce potential trigger foods one at a time so you can observe your individual response. Keeping a food and symptom diary can help you spot patterns without unnecessarily restricting your diet.

Restaurant meals present particular challenges because onion and garlic are in nearly every savory dish—soups, sauces, marinades, stir-fries, and salad dressings (per clinical_dietary_kb). Wheat appears in bread, pasta, flour-thickened sauces, and breaded items. When dining out, ask your server about ingredients and request modifications: dressings on the side, sauces omitted or replaced, and clarification on how dishes are prepared. Many restaurants can accommodate these requests if you explain your needs clearly.

Start with restaurants that offer simple, ingredient-transparent options—grilled proteins, rice, steamed vegetables, and olive oil—rather than complex sauces. This reduces your exposure to hidden FODMAP sources and gives you a clearer sense of how you respond.

Remember that IBS management often involves trial and error. What works during a calm period may differ from what you need during a flare. If symptoms persist or worsen despite dietary changes, or if you're unsure whether your symptoms are IBS-related, consult a healthcare provider or registered dietitian. They can help rule out other conditions and create a personalized eating plan based on your specific triggers and nutritional needs.