We’re always talking about gut health, right? Good gut microbes can help break down food better and absorb all essential nutrients and vitamins, helping improve your immune function. This can boost your mental health, give a great glow to the skin, and make it easier to regulate your weight.

On the flip side, having a poor gut can lead to conditions like Irritable Bowel Syndrome. IBS, as they call it, affects the colon causing gas, bloating, constipation/diarrhea, and frequent cramps. While there is no known cure for IBS, a diet rich in fiber and prebiotics is known to help ease the daily effects.

Most people with IBS prefer sticking to a low FODMAP diet i.e. a special eating program that limits the intake of “short-chain carbohydrates” such as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). This will take you through a three-step program, where you eliminate food and identify triggers, reintroduce different foods monitoring tolerances, and personalize your diet based on foods that work well for your gut. This diet can be very restrictive so healthcare professionals best monitor it.

 

10 Best Foods for To Help with IBS

1 Bananas

Known for their high potassium content, bananas help regulate electrolyte balance in the body. This can reduce the effect of IBS-related muscle cramps and improve the absorption of soluble fiber. They’re best enjoyed in moderation along with a vibrant mix of fruits and vegetables.

2 Muskmelon

With almost 90% of water content, muskmelon can be great for the gut. It provides ample hydration and several electrolytes, helping relieve constipation and offering support to the gut flora. Enjoy them as a muskmelon gazpacho or a morning smoothie mixer with a diverse range of fruits and vegetables.

3 Kiwi

Fun fact: studies show that kiwi help reduce something called colon transmit time. This simply means the amount of time required by the colon to process that food. The effects are improved bowel function, easier digestion, and a cleaner gut if consumed in an appropriate manner. The high fiber and vitamin C content can also help with better absorption of nutrients in the colon.

4 Grapefruit

Grapefruit is a great source of antioxidants, phytochemicals, and hydration. A single grapefruit can be highly beneficial on a low FODMAP diet, providing the body with essential vitamins and nutrients that can help improve digestion, manage weight, and provide immune support.

5 Lettuce

Low in calories and FODMAPs, lettuce is great for those experiencing IBS as it is very rarely seen to be a trigger for those with IBS. Instead, the high fiber content often helps maintain regularity and boost the growth of good gut bacteria.

6 Green Beans

A great source of soluble and insoluble fiber, green beans help support regular digestion and can be extremely beneficial for gut flora. They also offer folate and vitamin K, which is great for cell repair and digestion.

7 Zucchini

Packed with natural prebiotics, zucchini helps boost the good bacteria in your gut. Paired with the high water content, this can ease digestion and maintain regular bowel movements.

8 Carrots

The body converts beta-carotene, a highly potent antioxidant, into vitamin A which helps support immune function and fight off damage from free radicals, improving gut health.

9 Bell Peppers

With antioxidants and vitamin C, bell peppers help support immune function and lower inflammation in the body. Paired with the high fiber content, this helps the good gut bacteria while providing regularity in digestion.

10 Turmeric

Turmeric is one of the most effective natural sources of curcumin, a powerful anti-inflammatory substance found in many contemporary supplements. Curcumin has been shown to help reduce bowel dysfunction symptoms and promote regularity in digestion.

 

Pro Tip: Heard of the Rainbow rule? This involves including a diverse range of fruits and vegetables that are in all sorts of shapes and colors. It’ll help you get a whole host of nutrients and will keep your good gut bacteria thriving.

We know this list will inspire you but take it slow. Gradually work at increasing your fiber intake, so you don’t experience any gas or bloating off the bat. You’ll also want to pay attention and see which fruits/vegetables feel good for your body and how you enjoy cooking them (whether that’s steaming, roasting, pan-frying, or even having them raw). Have fun with it.