Symptoms of IBS include bowel pain, constipation, diarrhoea, and bloating, all of which can be caused by certain foods. While the condition is different in each individual, fried foods, dairy, and alcohol can all make symptoms worse and should be replaced with easily digestible meals.

Lean meats

Lean meats are full of protein, which is easily digestible and is not fermented by gut bacteria – meaning intestinal gas is not produced when the body breaks it down.

Chicken, turkey, pork and lean beef cuts all contain plenty of protein, and it’s even better if you can buy them grass-fed (beef), pasture-raised (pork), or free-range (poultry).

As these animals have been raised under optimal conditions, it has been theorised that any fat content can be beneficial to your gut flora.

Omega-3 rich fish

Omega-3 is an anti-inflammatory, and considering inflammation is one of the key sources of IBS pain, increasing your intake will likely help with symptoms.

Omega-3 is particularly prevalent in seafood, in particular fish.

The best sources of omega-3 fish include anchovies, black cod, mackerel, rainbow trout, sardines, and salmon.


Nuts are a brilliant source of fibre, protein, and omega-3 acids, making them one of the most effective foods for dampening IBS symptoms.

They also contain unsaturated fats, which can help lower cholesterol and rebalance your gut flora.

Almond, brazil, macadamia, pecan, and pine nuts are all great for IBS.


Seeds have a lot of fibre and omega-3 acids, so they are particularly good if your IBS symptoms include constipation.

Chia seed and flaxseed both help the gut moving and can easily be sprinkled on top of other foods.

For seed snacks, pumpkin and sunflower seeds will both help reduce IBS constipation.

Fermented foods

Fermented foods contain plenty of natural probiotic strains, which are bacteria that help your gut process food.

You can get these in fermented foods such as sauerkraut, kimchi, and yoghurts which have no added sugar.

Fermented drinks do exactly the same job – two of the most commonly available ones are kefir and kombucha.

Post source Daily Express

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