Digestive Health Irritable Bowel Syndrome Nutrition IBS Symptoms: Which Foods to Eat and Avoid Choosing certain foods can help ease IBS flare-ups By Barbara Bolen, PhD Barbara Bolen, PhD Twitter Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome. Learn about our editorial process Updated on June 15, 2022 Medically reviewed by Robert Burakoff, MD, MPH Medically reviewed by Robert Burakoff, MD, MPH LinkedIn Robert Burakoff, MD, MPH, is board-certified in gastroentrology. He is the vice chair for ambulatory services for the department of medicine at Weill Cornell Medical College in New York, where he is also a professor. He was the founding editor and co-editor in chief of Inflammatory Bowel Diseases. Learn about our Medical Expert Board Print The foods to avoid with IBS (irritable bowel syndrome) differ from person to person, but there are some common culprits. For example, you may feel increasingly bloated and constipated after consuming dairy. Or, you might experience worsening diarrhea if you eat fried foods. While you may end up sorting out your personal food triggers the hard way, it can be helpful to know what may contribute to an IBS flare-up and encourage these unpleasant IBS symptoms. Diet can also play a role in helping your condition, and having a list of the foods that are IBS-friendly is handy when you're looking for food swaps as well. Here are some practical tips on foods to avoid (and reach for) if you are trying to manage constipation-predominant IBS (IBS-C), diarrhea-predominant IBS (IBS-D), or alternating-type IBS (IBS-M). Foods to Avoid When You're Constipated and Bloated Ross Durant Photography/Photolibrary/Getty Images If you're constipated, or have a tendency to get backed up, the last thing you need is to eat anything binding. Some key foods you need to avoid are: Anything made with white flour, especially white bread and baked goods made with hydrogenated fatsProcessed meat including bacon, bologna, sausage, and hot dogsDeep-fried foods (including food labeled "oven-fried")Chips of any sortDairy products such as cheese, sour cream, ice cream, and whole milkRed meatsBananasWhite rice Foods to Eat to Improve IBS Constipation and Bloating Christopher Furlong/Getty Images Some foods can get your system moving and relieve constipation. Key to this is digestive fiber, also known as roughage. Especially useful is a type is known as insoluble fiber, which doesn't dissolve in water. Instead, it absorbs water as it passes through the intestines. That water softens your stool. The best food sources to improve IBS constipation are: Fresh fruits, especially berries, peaches, apricots, plums, and rhubarbWhole grains, including whole-grain bread and cooked oats, brown rice, whole wheat, quinoa, or barleyFresh vegetablesDried fruit, especially prunes and raisinsPrune juiceNuts and seeds Beans and legumes (such as chickpeas, soybeans, lentils, navy beans, and kidney beans) are good sources of fiber but are also on the list of high FODMAP foods that can trigger IBS-D symptoms if you eat too much. Foods to Avoid to Reduce IBS Diarrhea Elaine Lemm/Getty Images If you have diarrhea, it's important to know that certain foods can encourage painful intestinal spasms and loose stools. Some foods to avoid if you have or tend to have IBS-related diarrhea include: Dairy products, particularly high-fat cheeses, ice cream, whole milk, cream, and sour creamCreamy foodsGravyDeep-fried foodsSugar-free foods made with artificial sweeteners, such as candies, gum, and diet sodasGas-producing foods like beans, broccoli, cabbage, cauliflower, onions, peaches, pears, and plumsDried fruitsCaffeinated coffee, tea, or sodasCarbonated drinksAlcohol Foods to Eat When You Have Diarrhea From IBS Lew Robertson/Getty Images The BRAT diet is often recommended to help bind loose or watery stools. BRAT stands for bananas, rice, applesauce, and toast. However, this restrictive diet should not be used as anything more than a short-term solution during diarrhea flare-ups. Long term, it can deprive you of much-needed nutrition. A more balanced anti-diarrheal diet consists of: BananasWhite riceWhite toast (not whole-grain)Mashed potatoesButternut, pumpkin, acorn squash, and other winter squashesSteamed, baked, or broiled chicken or lean meatYogurt or kefir with a live bacterial cultureChicken brothFarina, oatmeal, or Cream of WheatFresh vegetablesPretzelsFermented foods like sauerkraut, kimchi, or pickles with a probiotic effectSports drinks to prevent dehydration and replace electrolytes 3 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Mueller-Lissner SA, Wald A. Constipation in adults. BMJ Clin Evid. 2010;2010:0413. Published 2010 Jul 5. Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. J Gastroenterol Hepatol. 2010;25(2):252-8. doi:10.1111/j.1440-1746.2009.06149.x Wendy B, Andrew S. Acute diarrhea in adults. American Family Physician. 2014;89(3):180-9. By Barbara Bolen, PhD Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit