The 12 Worst Foods To Eat If You Have IBS – And What You Should Eat Instead

If you're one of the millions of people dealing with Irritable Bowel Syndrome (IBS), you know the frustration of trying to eat well without upsetting your gut. There are a surprising number of foods that you should avoid, or you may end up with stomach pain rather than pleasure from an enjoyable meal.

As a professional chef and nutritionist, I know all about the biggest culinary culprits that may stir up trouble in your tummy. And don't worry; I'm not just here to tell you what to avoid. I'll also share some tasty, gut-friendly food swaps that might make your digestive system slightly happier.

There are still plenty of delicious options out there that won't upset your stomach! So, grab your grocery list and a pen and write down some delicious foods I know you will love.

Skip Dairy Milk and Drink Almond Milk Instead

Dairy milk can be a nightmare for people with IBS because it's full of lactose, a compound that tends to cause bloating and discomfort. The lactose in dairy can be hard for many people to digest, leading to cramps and digestive drama.

Almond milk, conversely, is lactose-free and nice and gentle on the stomach, making it a fantastic alternative. It is also creamy and delicious, so you won't feel like you're missing out!

Don't Do Broccoli, Go For Zucchini

Broccoli is super nutritious but packed with fiber that can be a bit too intense for those of us with IBS. The gas and bloating can be unreal. Broccoli's fibrous texture can make digestion challenging, especially for sensitive tummies.

Zucchini is a friendlier veggie option with a softer fiber content, which makes it easier to digest. It's also a super versatile veggie. You can grill zucchini, spiralize it, or roast it! Sounds like a great alternative!

Try Garlic-Infused Oil Instead of Garlic

Garlic is a powerhouse ingredient but is loaded with fructans, a carb that can trigger IBS symptoms. These carbs tend to ferment in the gut, leading to uncomfortable gas and bloating.

Garlic-infused oil will still give you that delicious garlic flavor without the fructans, making it a safer choice. You still get the rich, powerful, garlicky taste you love, minus the digestive side effects!

Stop Eating Onions and Try Green Onion Tops Instead

Onions are another big trigger for IBS again because of those pesky fructans that can lead to bloating and gas. While onions can add a lot of flavor to a dish, they're rough on IBS and better to be avoided completely.

Green onion tops, on the other hand, are a much milder option that gives a similar taste without causing digestive distress. Just use the green parts, chop them up nice and small and you'll still get that oniony kick in your dishes!

Don't Eat Beans, But Lentils Are Okay

Beans are packed with fiber and complex carbs that can cause severe gas and bloating for IBS sufferers and even for people without diagnosed IBS. The high fiber content makes them hard to digest, leading to a discomfort that you don't want to experience.

Lentils, especially if cooked well, are a gentler alternative with a softer fiber type that's easier on the gut but still just as tasty.

Say No to Cauliflower and Yes to Spinach

Cauliflower may be a trendy veggie, but it's not IBS-friendly due to its serious gas-causing properties. It's full of complex fibers that can be hard to break down, even when the cauliflower has been cooked. This can lead to some awful discomfort and severe bloating.

Spinach, however, is much easier to digest and packed with nutrients, making it a fantastic alternative. You can also use spinach in so many different ways. Enjoy it raw in salads or cooked in dishes without any of the fear of tummy troubles but all those healthy nutrients you crave.

Avoid Fried Foods But Enjoy Baked Foods

Fried foods are heavy, greasy, and can slow down digestion, making them a big no-no for people with IBS. You need to resist the fried food as much as possible! The high-fat content can irritate the digestive system and cause discomfort immediately after eating.

Baked foods, however, are a lighter alternative that still brings all the flavor you crave without the grease. Swap out fried for baked, and your stomach will thank you!

Don't Do Wheat Bread, But Give Gluten-Free Bread a Try

Wheat bread is rich in gluten, a protein that can be hard on IBS-sensitive stomachs. It is pretty tough to digest, so it's best to avoid it completely if you have any level of IBS.

Luckily, there is a modern-day alternative: gluten-free bread! Gluten-free bread skips the gluten and is usually easier to digest, making it a good swap. There are so many delicious gluten-free options these days that making this switch should be pretty easy.

Apples May Be Bad, But Strawberries Should Be Great

Apples are loaded with fiber and fructose, which can cause bloating and gas for people with IBS. The fructose content in apples can make digestion an unfortunate challenge.

Strawberries, on the other hand, have a gentler type of fiber and lower fructose content, making them a tasty, IBS-friendly fruit option. Luckily, strawberries are sweet, refreshing, delicious, and easy on the stomach! You can still have the fresh fruit you crave without the stomach side effects.

Skip the Pasta and Give Zucchini Noodles a Try

Pasta is delicious but often made with wheat. We already talked about how wheat has gluten, and gluten is a big no-no as it can trigger your IBS symptoms. The gluten in regular pasta can be hard to digest, leading to bloating.

Zucchini noodles, or “zoodles,” are a light, gluten-free alternative that's much easier on the gut. They are also pretty fun to make and taste amazing with your favorite sauces! And you get to feel good about eating a veggie, too!

Ditch the pasta and stick to zucchini noodles to make your body happy.

Cabbage is a No, but Lettuce is a Yes

Cabbage is another high-fiber veggie that can lead to uncomfortable bloating and gas for IBS sufferers. Its fibrous structure can be hard to digest, especially when eating large amounts.

Lettuce, however, is much easier on the stomach and offers a nice crunch without the digestive issues. It's perfect for salads, wraps, and sandwiches, all without the IBS worries!

Say Goodbye to Soft Drinks And Hello to Sparkling Water

Soft drinks are loaded with sugar and carbonation, both of which can lead to gas, bloating, and discomfort. Anyone with IBS who has had a soda knows this to be true. The carbonation especially can be rough on IBS-sensitive stomachs.

Sparkling water offers a refreshing, bubbly experience that you want without the added sugar or caffeine. Add a slice of lemon or lime for a tasty, tummy-friendly drink option.