If you’ve ever dealt with stomach pain, gas, bloating or unpredictable trips to the bathroom, you’re not alone. These are hallmark symptoms of irritable bowel syndrome, or IBS, a chronic gut condition that involves the gut-brain axis and comes with more than just digestive discomfort. Irritable bowel syndrome can take a real emotional toll on your psyche, often bringing anxiety and stress along for the ride. According to the American College of Gastroenterology, approximately 10% to 15% of adults in the United States struggle with symptoms related to IBS; yet, only 5% to 7% of the population have received a diagnosis.

While this isn’t a substitute for seeking medical care, there are things you can do from the comfort of your home that may offer some relief, like taking a closer look at your diet. For example, the low-FODMAP diet (FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols), has received a lot of attention surrounding IBS, thanks in part to a growing body of research studying the connection between the two. A meta-analysis looking at 13 randomized clinical trials found that compared to various alternative interventions, the low-FODMAP diet ranked the highest in terms of its ability to help alleviate some common IBS symptoms.

Gut-health expert Jessie Wong, M.Acc., RDN, LD, founder of Team IBS Dietitian and host of the IBS Nutrition Podcast, uses the low-FODMAP diet with her clients. Wong shares, “The low-FODMAP diet works well for many people with IBS because it limits fermentable carbohydrates that commonly cause gas, bloating and irregular bowel movements. But, it’s a tool, not a forever fix.” To help get you started, we’re sharing six low-FODMAP foods that gut-health nutrition experts recommend patients with IBS consider including in their diet. 

1. Berries

Registered dietitian Beth Rosen, M.S., RD, CDN, a gut-health specialist and co-author of Comprehensive Nutrition Therapy for Co-Occurring Gastrointestinal and Eating Disorders, recommends berries as one of her top foods to include in your diet if you have IBS. Rosen shares, “In general, berries are low in fermentable carbohydrates and high in fiber,” a dynamic duo that may support IBS symptom relief.

That said, portions matter. Keeping your serving of berries in check—about ⅓ cup raspberries, 1 cup blueberries or 5 medium strawberries—will help keep the portion of fruit low in FODMAPs. One exception is blackberries—they are not considered a low-FODMAP food.

Studies have confirmed that fruits, like berries, offer important nutrients that aid IBS symptom relief. The nutrient matrix found in these foods, like polyphenols, fiber and minerals, may help relieve bloating and improve stool consistency in patients with IBS. While more research is certainly encouraged, try adding berries to your meal plan. 

2. Citrus Fruits 

Similar to berries, citrus fruits, like oranges, are low in FODMAPs and have earned their spot on the list of foods to consider including if you have IBS. “Oranges and most other citrus fruits are low-FODMAP, widely available year-round and rich in vitamin C and antioxidants. They’re also less likely to cause fermentation in the gut compared to high-FODMAP fruits, making them a refreshing and nutrient-dense choice,” says Wong.

One medium orange provides 3 grams of fiber and 63 milligrams of vitamin C, a powerful antioxidant, while offering up immune-health benefits to boot.

Two caveats: First, oranges, lemons and limes are considered low-FODMAP, but grapefruit is not. If you’re trying grapefruit, keep the portion to one-third of a small grapefruit (or less) to keep the amount of fructose at a minimum. And while oranges are low in FODMAPs, orange juice is not.

3. Firm Tofu 

There’s good news for plant-based eaters who struggle with IBS. A clinical trial found that isoflavones, a plant-based compound found in soy products, may help to reduce some IBS symptoms, especially in women.

But this doesn’t mean all soy products will help. A pilot study found that patients with IBS who consumed more soy foods complained of worsening symptoms. But one limitation of the study is that it didn’t evaluate specific types of soy products over others.

Wong shares that those with IBS should focus on firm (and extra-firm) tofu because of its lower FODMAP content. “Firm tofu is a gentle, plant-based protein that’s low-FODMAP and easy on the digestive system. It’s well tolerated by most people with IBS, and it’s simple to prepare in stir-fries, bowls or soups without adding unnecessary gut stress.” Silken tofu, on the other hand, is higher in FODMAPs.

4. Lactose-Free Milk 

Standard dairy milk isn’t recommended on a low-FODMAP diet, so instead, Rosen encourages patients to consider a lactose-free option. “It’s full of calcium and protein and won’t trigger gas and bloating.” Since lactose, a disaccharide sugar found in standard dairy milk and dairy products, can trigger IBS symptoms, it’s best to avoid these products and choose those made without lactose. Thankfully, there’s a plethora of options to choose from on the market these days, so feel free to explore brands that fit with your budget and taste preference. Consider lactose-free yogurt too, for the potential added probiotic benefits.

5. Quinoa

Good news: most whole grains aren’t off-limits on a low-FODMAP diet. Wong shares that quinoa is a great food to include in your diet. “This gluten-free whole grain is naturally low-FODMAP, high in fiber and rich in protein, making it a great option for individuals with IBS. It’s also versatile and easy to digest, helping support regular bowel movements without triggering bloating.”

While an individualized approach is key, research shows that you can have up to six servings of whole grains a day while on a low-FODMAP diet. Other great options include rolled oats, rice, corn, millet and buckwheat.

6. Trail Mix 

A nice portable snack to keep on hand is a do-it-yourself trail mix, shares Rosen. “Because it’s filled with carbohydrates, protein, fat, fiber and flavor,” she says, trail mix can easily fit into a low-FODMAP diet that works for you. However, before you pick up a prepared mix, look at the list of ingredients. Better yet, make your own.

Research suggests low-FODMAP items that would work great in a trail mix are almonds, hazelnuts, peanuts and pumpkin seeds. But, hold off on adding dried fruits until you know which foods trigger your symptoms. Since water is removed from the fruits, they contain a higher concentration of sugars, and depending on your individual needs, may worsen IBS symptoms. Working with a dietitian is a great way to identify which foods you can include (and which to limit) to manage your condition best.

Other Tips to Help Manage IBS

“Managing IBS isn’t just about food—it’s about the whole picture,” shares Wong. Given that the gut and brain are intricately connected, your entire health profile, meaning your sleep, stress, anxiety and daily habits, collectively influence how you digest the foods you eat. But there’s hope for those struggling with IBS symptoms, and there are proactive things you can do at home. Wong emphasizes, “With the right tools and guidance, it is possible to identify your triggers, reduce flare-ups, and build a sustainable, flexible way of eating that gives you freedom and confidence again.”

Consider these other tips from Wong and Rosen to help manage IBS symptoms in your daily life.

• Prioritize sleep. Changes in sleep can impact our circadian rhythm—the internal clock responsible for sleeping and waking, immune response and, yes, digestion—and play a role in triggering IBS symptoms.
• Practice deep breathing: Diaphragmatic breathing, or taking deep belly breaths, can help calm the nervous system and reduce stress, a trigger for IBS symptoms. Rosen writes, “It’s one of the easiest tools to master when it comes to managing IBS when stress is a trigger.”
• Track your symptoms—and your stool: Identifying patterns is key to understanding what drives your symptoms. Wong recommends logging food, stress and bowel movements to help pinpoint triggers. 
• Be mindful at mealtime: Eating slowly, chewing thoroughly and limiting distractions can significantly ease bloating and discomfort. These small habits help support better digestion.
• Use fiber supplements wisely: Psyllium is one of the most effective and well-tolerated fiber supplements for IBS. It’s water-soluble, gel-forming and nonfermentable—meaning it helps regulate stool form without contributing to gas or bloating. Start small and always increase fluid intake when incorporating fiber. 
• Work with a multidisciplinary treatment team: Creating a health care team that includes a trained GI physician, registered dietitian and therapist is key to managing your IBS symptoms. Dietitians have (evidence-based) tricks up their sleeves to manage IBS symptoms and help you to reduce the frequency, intensity and duration of IBS flares.

The Bottom Line

If you’re experience uncomfortable symptoms related to IBS, know that you’re not alone. And there are several foods, including berries, citrus fruits, tofu, quinoa, trail mix and lactose-free dairy products, that might help reduce them. However, dietary pattern is only one of the factors that influences IBS management. Consider things like your sleep habits, stress management and supplement routine for a whole health approach. Also, be sure to stay connected with an interdisciplinary healthcare team for individualized advice.