Nutritionist-Recommended IBS Diet: The Top Food Choices To Achieve IBS Relief & Prevent It

Irritable bowel syndrome, or IBS, affects an estimated 13 million people in the UK and around the world, often leading to symptoms such as bloating, abdominal pain, and altered bowel movements. Managing these symptoms can be challenging, but diet plays a central role in finding relief.

The insights provided in this article are from Vivere’s Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering, and culinary arts. Her approach is grounded in science and shaped by a strong understanding of personalised nutrition and the human microbiome.

In this article, we explore the foods that may support those living with IBS and how simple dietary changes can make a meaningful difference.

“Dietary and lifestyle changes, guided by personalised microbiome insights and expert nutrition advice, can help relieve irritable bowel syndrome (IBS) symptoms, restore gut balance, and support long-term digestive health”.

• Understanding personal triggers and supporting the gut microbiome are essential for effective, lasting IBS control.

• Reducing high-FODMAP foods like onions, garlic, and certain fruits can ease bloating and discomfort.

• A microbiome-centred personalised diet tackles the underlying causes of IBS rather than just the symptoms.

• Foods like oats, kefir, live yoghurt, ripe bananas, lean proteins and root vegetables can promote digestion and reduce IBS-related discomfort.

• Hydration, moderate physical activity, stress management and symptom tracking all contribute to better gut health.

Recognising IBS (irritable bowel syndrome) early can help you take control of your gut health. Common symptoms to watch for include:

• Abdominal pain or cramping that improves after a bowel movement

• Frequent bloating or gas

• Constipation, diarrhoea, or alternating between the two

• Changes in stool consistency or appearance

• A sense of incomplete bowel evacuation

If you experience these symptoms consistently over two months, it may indicate IBS [1]. Consulting a healthcare professional is recommended for an accurate diagnosis and guidance. Early identification allows for personalised dietary strategies, microbiome support and lifestyle adjustments to reduce symptoms and improve quality of life.

Diet plays a key role in managing IBS, not only by easing immediate symptoms but also by supporting long-term gut health. Understanding which foods trigger discomfort and which nourish the gut microbiome can make all the difference.

FODMAPs are short-chain carbohydrates that can be poorly absorbed in the gut, leading to bloating, gas, and discomfort in people with IBS [2]. Following a low FODMAP diet under the guidance of a dietitian can help reduce these symptoms, but it can be difficult to maintain long-term and may increase the risk of nutrient deficiencies or malnutrition [3]. 

Common high-FODMAP foods include onions, garlic, wheat, certain legumes and some fruits. Gradually reintroducing these foods after a period of restriction allows identification of individual triggers. However, a low FODMAP diet does not solve the underlying cause of IBS. It only manages the gut’s reaction to certain foods.

While symptom-focused diets can offer short-term relief, a more targeted approach seeks to address the root cause of IBS by supporting the health and balance of the gut microbiome. Each person’s gut bacterial composition is unique, and disruptions in this delicate ecosystem are increasingly recognised as a key factor in IBS symptoms. A personalised microbiome-focused diet identifies which nutrients and foods support the growth of beneficial bacteria and restore gut function [4].

Unlike generic dietary approaches, a microbiome diet is designed to nurture microbial diversity and stability, which in turn promotes regular bowel movements, reduces gas and bloating, and improves overall digestive resilience. By focusing on the long-term health of the gut ecosystem rather than merely eliminating trigger foods, this approach helps correct underlying imbalances rather than just masking symptoms. 

With careful monitoring and tailored food choices, a microbiome-centred diet can transform the gut environment, fostering a sustainable, symptom-free digestive system while supporting overall health.

Learn how factors such as genetics, diet, lifestyle, age, mode of birth, antibiotic use and more can shape your microbiome and simple tips for how you can optimise it.

Below are some of the foods that can help manage IBS in some people. It is important to note that these are general recommendations, and some people may have individual symptoms of discomfort when eating these foods.

Oats are a rich source of soluble fibre, which helps regulate bowel movements by forming a gel-like texture in the digestive tract. For people with IBS, soluble fibre can ease constipation while being gentler than insoluble fibre, which may worsen symptoms [5]. Plain porridge oats or oat-based cereals without added sugar are a simple way to add them to the diet.

Fermented foods such as kefir and live yoghurt are natural sources of probiotics. Probiotics are live bacteria that can support a healthy balance of the gut microbiome. Some studies suggest they may reduce IBS symptoms, including bloating and irregular bowel habits [6]. It is important to note that not every probiotic strain works for everyone, so gradual introduction and monitoring of symptoms is key. Please note, kefir and live yoghurt may not be suitable for people with lactose-related discomfort.

Ripe bananas provide an easily digestible source of carbohydrates and contain prebiotic fibres that feed beneficial gut bacteria. They are usually well tolerated in IBS, particularly when fully yellow with small brown spots. However, unripe bananas contain higher levels of resistant starch, which feed beneficial gut bacteria but may trigger symptoms in sensitive individuals.

Protein is less likely to ferment in the gut compared with carbohydrates. Lean meats such as chicken, turkey and fish are generally considered safe choices for people with IBS. Eggs are also often well tolerated.

Carrots, parsnips, courgettes, and sweet potatoes are often tolerated by individuals with IBS. They are versatile, nutritious and provide vitamins, minerals and soluble fibre. Cooking these vegetables by roasting, steaming, or boiling can make them easier to digest.

While the goal is to focus on supportive foods, it is equally important to be aware of potential triggers. Common triggers include [7]:

• Onions and garlic: High in fructans, which are poorly absorbed and easily fermented in the gut.

• Beans and lentils: Rich in fibre but also high in FODMAPs, which can lead to gas and bloating.

• Certain fruits: Apples, pears, and cherries are high in fructose and sorbitol, which may cause symptoms.

• Dairy products: Milk and soft cheeses contain lactose, which can be problematic for those with lactose intolerance.

It is worth noting that tolerance levels differ from person to person, which is why working with a dietitian can help identify which foods are safe and which may need adjusting. At Vivere, we provide gut microbiome testing and tailored advice from registered dietitians based on your specific needs.

A growing body of research underscores the crucial connection between IBS and the gut microbiome [8]. People with IBS frequently show reduced microbial diversity and lower levels of beneficial bacteria, factors that can contribute to bloating, abdominal pain, and irregular bowel movements.

Targeting the gut microbiome through diet offers a highly effective approach to managing IBS. Clinical studies on Vivere’s personalised microbiome diet demonstrate its direct and measurable impact on symptom relief and gut health. In one trial, 78% of IBS patients experienced significant improvements within just six weeks of following the diet [9]. A subsequent study confirmed that patients on Vivere’s diet achieved better outcomes than those following a low FODMAP diet, with benefits increasing in proportion to adherence [10].

Importantly, the diet’s effects are long-lasting. Follow-up research shows that the initial six-week microbiome-focused program provides sustained symptom relief at six and twelve months, outperforming standard low FODMAP approaches in maintaining digestive health over time [11]. These results establish Vivere’s microbiome diet not only as a reliable method for symptom management but also as a strategy that addresses the underlying microbial imbalances driving IBS.

Include whole foods, as well as prebiotic and probiotic sources, to nourish beneficial bacteria. Research has shown that people who consume more than 30 different plant-based whole foods per week tend to have a more diverse microbiome [12]. Take your Vivere microbiome test to learn which foods can help your microbes thrive.

A registered dietitian can provide evidence-based guidance tailored to individual needs. Vivere provides tailored advice from registered dietitians to help manage your IBS and overall health.

Eating smaller, regular meals can help support IBS. Larger meals may overstimulate the gut, while smaller meals are often easier to digest.

Drinking enough water is essential for proper digestion and smooth bowel movements [13]. Staying hydrated can also help prevent constipation, which is common in some types of IBS. Aim for consistent water intake throughout the day rather than large amounts at once.

Limiting caffeine and alcohol intake can help support IBS. Both caffeine and alcohol can irritate the gut and worsen IBS symptoms in some people.

Moderate exercise, such as walking, swimming, or yoga, can improve gut motility and overall digestion. Regular activity also helps reduce stress, which is a common trigger for IBS flares [14]. Even short, daily sessions can make a noticeable difference.

Stress can exacerbate IBS symptoms, so incorporating mindfulness, yoga, or relaxation techniques is important. Deep breathing exercises and meditation can help calm the gut-brain connection. Reducing stress may lower the frequency and intensity of symptom flare-ups [15].

Keeping a food and symptom diary can help identify specific triggers that worsen your IBS [16]. This information allows you to fine-tune your personalised approach to diet and lifestyle. Over time, tracking can reveal patterns that improve symptom management and gut health.

“IBS can be complex and highly individual. Evidence shows that nutrition and lifestyle play a key role in managing symptoms and improving long-term gut health. The low FODMAP diet may offer short-term relief, but a more sustainable approach lies in supporting the gut microbiome through personalised nutrition. 

Foods such as oats, kefir, ripe bananas, lean proteins and cooked root vegetables can help digestion, while potential triggers like onions, beans and certain fruits are best approached with care. Vivere’s personalised microbiome diet offers a science-backed, tailored strategy that not only relieves symptoms but also addresses the underlying gut imbalances that contribute to IBS”.

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements, our NAD injection and expert support. Sign up today and start living better, for longer.

[1] Rome IV Criteria

[2] Low-FODMAP Diet for Treatment of Irritable Bowel Syndrome - PMC

[3] How to Implement the 3-Phase FODMAP Diet Into Gastroenterological Practice - PMC

[4] What is the Healthy Gut Microbiota Composition? A Changing Ecosystem across Age, Environment, Diet, and Diseases - PMC

[5] Constipation-Predominant Irritable Bowel Syndrome (IBS-C): Effects of Different Nutritional Patterns on Intestinal Dysbiosis and Symptoms - PMC

[6] Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role - PMC

[7] Strategies for Producing Low FODMAPs Foodstuffs: Challenges and Perspectives - PMC

[8] Irritable bowel syndrome and microbiome; Switching from conventional diagnosis and therapies to personalized interventions | Journal of Translational Medicine

[9] Full article: Artificial intelligence-based personalized diet: A pilot clinical study for irritable bowel syndrome

[10] A Multicenter Randomized Controlled Trial of Microbiome-Based Artificial Intelligence-Assisted Personalized Diet vs Low-Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols Diet: A Novel Approach for the Management of Irritable Bowel Syndrome - AJG

[11] IDDF2025-ABS-0325 Long-term impact of personalized microbiome-based diet compared to low-fodmap diet on IBS: a 12-month follow-up clinical trial | Gut

[12] American Gut: an Open Platform for Citizen Science Microbiome Research - PMC

[13] Good foods to help your digestion - NHS

[14] Exploring the gut-exercise link: A systematic review of gastrointestinal disorders in physical activity - PMC

[15] Mindfulness-based stress reduction improves irritable bowel syndrome (IBS) symptoms via specific aspects of mindfulness - PubMed

[16] Diet, lifestyle and medicines for IBS (irritable bowel syndrome) - NHS