As you get to know your body’s reaction to your food intake, through trial and error, you can soon learn which foods make you feel good and consume more, while also limiting foods that affect you negatively. For patients with irritable bowel syndrome (or IBS) this trial and error period can be even more confusing. Here’s a list of IBS-friendly foods that you can include in your daily diet to help alleviate the symptoms of the conditions and lead a good-quality life:

1. Food with fiber
Eating food that contains fiber relieves symptoms like constipation, bloating, cramping, gas, and diarrhea. These foods also improve bowel movements. Some foods rich in fiber are fruits like mangoes, oranges, and grapefruit. Vegetables with fiber include carrots, sweet potatoes, squash, yams, zucchini, parsnips, and peas. These vegetables should be lightly sauteed or cooked. Grains like oatmeal, barley, and brown rice are also good. Herbs that are good foods for IBS are coriander, basil, lemongrass, ginger, chili, mint, oregano, marjoram, parsley, thyme, and rosemary.

2. Foods rich in probiotics
Probiotic-rich foods are good for IBS patients as they improve gut health and keep the digestive system healthy. Yogurt and fermented food like kefir, kombucha, buttermilk, sauerkraut, and kimchi are good for IBS patients.

3. Dairy alternatives
Since dairy products aggravate the symptoms of IBS for a lot of people, it is better to switch to alternatives like rice milk, soy cheese, soy milk, and low-fat or non-fat dairy products. For IBS patients who are lactose intolerant, it is best to stop the consumption of all dairy products and take calcium supplements.

4. Protein-rich foods
Protein is digested easily and does not get fermented by bacteria in the gut, which means gas is not produced in the intestine and the symptoms are not aggravated. Protein-rich food includes lean meat, white meat like chicken and turkey, pork, and lean beef. The fatty parts of any of these meats are best left out as they worsen IBS. Food should be cooked with cooking spray instead of using oil, and baking, grilling, or steaming food are good alternatives that restrict oil.

5. Eggs
Egg whites are digested comparatively easily and are good food for IBS patients. However, it is best to stay away from them in case of an allergy or intolerance. The yolk of the egg may or may not be eaten, depending on the tolerance and cholesterol levels. Boiling or poaching eggs are good ways to include this food for IBS in the diet.

6. Foods rich in omega-3 fatty acids
Omega-3 fatty acids are very beneficial for the body and are anti-inflammatory. Foods rich in omega-3 include certain fish like salmon, herring, black cod fish, mackerel, sardines, anchovies, and rainbow trout. Some other sources are flaxseeds, chia seeds, and walnuts.

7. Nuts and seeds
Nuts and seeds contain omega-3 fatty acids and protein, and they are also anti-inflammatory, rich in fiber, and help lower cholesterol levels. They are very beneficial foods for IBS as they do not cause gas in the intestine and promote gut health. Including almonds, brazil nuts, hazelnuts, macadamia nuts, pecans, walnuts, and pine nuts in the diet is good for IBS. Seeds like chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds can be sprinkled on salads, desserts, oatmeal, and smoothies.