Opt for plain oats and avoid flavored varieties that may contain added sugars or artificial ingredients.
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Bananas are low in fermentable carbohydrates (FODMAPs) and are gentle on the digestive system, making them an excellent choice for individuals with IBS.
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White or brown rice is a low-FODMAP carbohydrate option that can provide energy without aggravating IBS symptoms.
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Skinless chicken breast is a lean protein source that is well-tolerated by many individuals with IBS.
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Carrots are low in FODMAPs and provide essential vitamins and minerals. They can be enjoyed raw as a snack or cooked in soups, stews, or stir-fries.
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Spinach is a low-FODMAP leafy green vegetable that is rich in nutrients and can be incorporated into salads, smoothies, omelets, and cooked dishes.
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Tofu is a low-FODMAP source of plant-based protein that can be included in stir-fries, salads, or tofu scrambles for individuals with IBS.
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Lactose-free yogurt contains beneficial probiotics that can support gut health without exacerbating symptoms.
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Quinoa is a gluten-free whole grain that is low in FODMAPs and rich in fiber and protein.
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Ginger has natural anti-inflammatory properties and can help alleviate symptoms of nausea and abdominal discomfort associated with IBS.
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