App Icon

BiteRight

Your AI Pocket Nutritionist

Skip to main content

Irritable Bowel Syndrome (IBS) isn’t just about bloating and discomfort—it can hijack your day. But the right diet can reduce symptoms dramatically. The key? Knowing what to eat, what to avoid, and what to stop obsessing over. Welcome to your no-BS IBS guide.

What Is the IBS Diet?

The IBS diet isn’t one-size-fits-all. It’s about discovering your unique triggers and focusing on foods that support smoother digestion. One of the most evidence-backed approaches? The Low-FODMAP diet—a structured way to reduce fermentable carbs that often cause gas, bloating, and irregular bowel movements.

Low-FODMAP: The Basics

  • Fermentable: Easily broken down by gut bacteria
  • Oligosaccharides: Found in wheat, onions, garlic
  • Disaccharides: Like lactose in milk and soft cheeses
  • Monosaccharides: Fructose in honey, apples, mangoes
  • Polyols: Found in sugar alcohols and some fruits

What to Eat on an IBS Diet (Low-FODMAP Approved)

  • White rice, quinoa, oats
  • Zucchini, carrots, eggplant, bell peppers
  • Firm tofu, tempeh, eggs
  • Bananas, strawberries, oranges
  • Lactose-free dairy or almond milk

What to Avoid (Especially During the Elimination Phase)

  • Garlic, onions, cauliflower, mushrooms
  • Wheat and rye in large amounts
  • Milk, yogurt, soft cheese
  • Apples, pears, watermelon, mango
  • Sorbitol, xylitol, and maltitol (often in sugar-free gum and snacks)

But Don’t Panic—It’s Temporary

The Low-FODMAP diet is meant to be done in three phases: elimination, reintroduction, and personalization. Most people find they can tolerate many foods once they identify specific triggers. It’s not forever—it’s detective work for your gut.

🌀 IBS Survival Tip:

Keep a food and symptom diary for 2–4 weeks. Patterns will emerge that even the best doctors might miss in a 10-minute consult.

🛑 Myth-Busting Moment:

“IBS is just stress.” False. While stress can worsen IBS, it’s not the cause. Gut-brain communication, diet, and microbiome imbalances all play a role.

How BiteRight Helps You Master the IBS Diet

BiteRight lets you log meals by photo or voice and instantly flags high-FODMAP ingredients. It also tracks fiber, hydration, and meal timing to spot patterns in your digestion—so you can spend less time guessing and more time living.