Resources / Wellness Tips

 

GOOD FOR YOUR GUT—
FLAVORFUL FOOD SWAPS

 

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.

Try These:

Almond milk, yogurt, brie,
or camembert
 

Yogurt
contains good
bacteria your
gut loves.

Bananas, berries, citrus fruits,
or kiwi 

Kiwi acts as
a natural
laxative.

Treats made with molasses
or maple syrup 

Baked chips, rice cakes,
or popcorn

Whole-grain bread, oats,
brown rice, or quinoa

Brown rice
provides
4 grams of
fiber per cup.

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” 

Honey is high
in fructose,
which can cause
flare-ups.

Potato chips
or fried foods

Fatty foods
slow digestion
and can bring
on the bloat.

Pasta, crackers, white rice
and white wheat, or 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: 

Low FODMAP diet

High FODMAP foods are difficult for your body to digest and often lead to flare-ups. 

Gluten-free diet

Cut out barley, rye, and wheat and look for a “Certified
Gluten-Free” label.

High fiber diet

Fiber helps move things along. It’s best to eat
22–34 grams each day. (Most of us eat only 16!)

Low fat diet

High fat foods are usually low in fiber. Swap fatty foods for lean meats, fruits, and veggies. 

Sources:

  1. “A Diet for IBS With Constipation (IBS-C).” WebMD. 9 Aug. 2025. Accessed 6 Oct. 2025. https://www.webmd.com/ibs/diet-solution-ibs
  2. “FODMAPs and Irritable Bowel Syndrome.” Monash University. Accessed 7 March 2022. www.monashfodmap.com/about-fodmap-and-ibs
  3. Cherney, Kristeen and Klein, Erika. "Types of Diets and Tips on What to Eat with IBS." Healthline. 30 June 2025. Accessed 7 Oct. 2025. https://www.healthline.com/health/ibs/ibs-diet
  4. “Try A FODMAPs Diet To Manage Irritable Bowel Syndrome.” Harvard Health Publishing. Accessed 7 Oct. 2025. https://www.health.harvard.edu/diseases-and-conditions/a-new-diet-to-manage-irritable-bowel-syndrome

 

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