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Safe IBS Foods

Updated November 21, 2016

The University of Chicago says that IBS, also called irritable bowel syndrome, is often triggered by the foods you eat. The Family Doctor website recommends eating foods rich in fibre. What is safe for one person may not be safe for another. Keep a food diary so that you can monitor which foods are offending your condition the most. Some people with this condition need to take nutritional supplements to maintain good health because of an imbalance of nutrition from a limited diet.

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The Family Doctor website recommends apples for people who suffer with irritable bowel syndrome. Apples are high in soluble fibre which helps to relieve diarrhoea and constipation. This food is also very high in vitamin C and other nutrients. This helps to reduce bowel inflammation and lesson the incidence of IBS flare-up. Apple juice doesn't have the same effect for people with IBS because the juice is devoid of fibre.

Dark Leafy Green Vegetables

Dark leafy green vegetables are safe for most people who suffer from IBS. Dark leafy greens are dense and packed with nutrition. Spinach contains a high amount of calcium, vitamin A and vitamin C. Kale is very high in vitamin K, and this dark leafy green is also a good source of calcium. Prepare your salads with dark leafy greens rather than iceberg lettuce, which is low in nutrients.

Citrus Fruits

The Family Doctor website recommends citrus fruit for IBS sufferers. Citrus fruits are easy to digest, and these foods are high in vitamin C and A . Fruit is also an excellent source of fibre. These foods help calm the digestive tract and move food through without causing IBS flare ups. Eat whole fruits rather than juicing fruits and drinking the juice. Juicing removes the beneficial fibre that people with IBS need.


Carrots are also on the "safe list" for IBS. Carrots are dense foods that are high in fibre, vitamin A and calcium. Always eat carrots whole and never juice carrots. Wash all your vegetables thoroughly to get rid of extra dirt and bacteria. Combine chopped carrots with a salad and other greens to create a well-rounded, nutrient-dense meal.


IBS is also triggered by stress and other lifestyle factors, so take this into consideration when keeping track of how foods affect you. Try the food more than once if you ingested the food on a particularly stressful day, because the stress might be the cause rather than the food.

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