The taste buds want what the taste buds want, but it’s possible to find foods that are both smart and satisfying. Check out these appetizing alternatives to some possible trigger foods you should avoid.
Almond milk, yogurt, brie,
Bananas, berries, citrus fruits,
Treats made with molasses
or maple syrup
Baked chips, rice cakes,
Whole-grain bread, oats,
brown rice, or quinoa
When Craving These:
Milk, cream cheese,
or sour cream
Apples, pears, watermelon,
or dried fruit
Treats made with honey or artificial
sweeteners that end in “-ol”
or fried foods
Pasta, cracker, white rice,
or white wheat, and rye bread
Some Common Gut-Friendly Diets
Your meal plan should be about finding what works best for your needs, lifestyle—and taste. Always seek your doctor’s advice to determine which diet is best for you. Along with a treatment plan, there are a few IBS-C and CIC-friendly diets you might want to consider:
High FODMAP foods are difficult for your body to digest and often lead to flare-ups.
Cut barley, rye, and wheat and look for a “Certified Gluten-Free” label.
Fiber helps move things along. It’s best to eat 25–31 grams each day. (Most of us eat only 16!)
High fat foods are usually low in fiber. Swap fatty foods for lean meats, fruits, and veggies.
- Felson, Sabrina. “A Diet for IBS With Constipation (IBS-C).” WebMD. 26 July 2020, www.webmd.com/ibs/diet-solution-ibs. Accessed 7 March 2022.
- “FODMAPs and Irritable Bowel Syndrome.” Monash University. www.monashfodmap.com/about-fodmap-and-ibs/. Accessed 7 March 2022.
- Moore, Kristeen. “IBS Diet Guide.” Healthline. 25 Aug. 2020, www.healthline.com/health/ibs-diet. Accessed 7 March 2022.
- “Try A FODMAPs Diet To Manage Irritable Bowel Syndrome.” Harvard Health Publishing. 17 Sept. 2019, www.health.harvard.edu/diet-and-weight-loss/a-new-diet-to-manage-irritable-bowel-syndrome. Accessed 7 March 2022.