Irritable Bowel Syndrome or IBS is a type of health condition that results in repeated pain in the bowel or abdomen and changes in the bowel movement such as diarrhea and constipation. Some symptoms might not show any visible signs but may affect your digestive tract. Functional gastrointestinal (GI) disorders such as Irritable Bowel Syndrome may be caused due to brain-gut interaction and how slowly or quickly food moves in the digestive tract. With food playing such an important role in this condition, it is important to eat right to ensure that your diet does not result in any IBS symptoms.

Some of the best foods for IBS include:

1. Lean meats
It mainly comprises proteins that are easily digestible for not fermentable by gut bacteria. This translates to very less intestinal gas. So, you can include white meat of the chicken, white meat of the turkey, pork, lean cuts of beef such as sirloin, top round, eye round, and bottom round. It is recommended to avoid fatty meats as it contains unhealthy toxins and pro-inflammatory fats and may result in IBS symptoms.

2. Eggs
Eggs are easily digestible and can be a good choice for people suffering from IBS. They can be consumed as hard or soft boiled, scrambled, and poached. However, some people have a sensitive bowel and cannot process proteins present in the eggs. Hence, it is recommended to consult a dietician or gastroenterologist before including eggs as part of the foods for IBS.

3. Omega-3 fatty acids
Foods such as anchovies, mackerel, black cod, herring, rainbow trout, sardines, salmon, and whitefish contain omega-3 fatty acids that have anti-inflammatory properties. These foods can provide relief from inflammation caused due to IBS.

4. Low-FODMAP fruits and vegetables
Certain vegetables such as bell peppers, broccoli, eggplant, fennel, green beans, squash, sweet potato, tomato, turnip, zucchini, collard beans, radicchio, Swiss chard, etc. are low in FODMAP (fermentable oligo-, mono-saccharides, and polyols) which helps in avoiding IBS symptoms. Similarly, fruits such as bananas, blueberries, cantaloupe, grapes, honeydew melon, kiwi, oranges, strawberries, and raspberries also help with IBS symptoms.

5. Nuts
These are a good source of fiber, proteins, and also contain anti-inflammatory properties. Nuts can help people feel full for longer. Options such as almonds, Brazil nuts, hazelnuts, macadamia nuts, pecans, pine nuts, and walnuts can be eaten as a light snack and can also help you in lowering cholesterol as they also have low FODMAP profile.

6. Bone broth
Broth made from bones of animal meat or fish has been the staple diet for many people for centuries. Homemade broth contains healthy nutrients that are good for the gut flora and the intestinal lining, making it a good food for IBS. This can help food move smoothly through the digestive tract and help in avoiding symptoms of the condition.

7. Fermented foods
fermented foods or drinks such as sauerkraut, kimchi, yogurt, kefir, and kombucha contain natural strains of probiotics. These probiotics also help keep IBS symptoms at bay.

Different people have different IBS symptoms and some doctors may recommend certain foods only to treat specific IBS symptoms. Hence, it is highly recommended to consult a doctor before including any of the above-mentioned foods in your daily diet to avoid any side effects.