Irritable bowel syndrome, or IBS, is a chronic digestive disorder characterized by bloating, abdominal pain, constipation and diarrhea. In addition to exercising regularly and staying hydrated, a healthy diet, limited in foods that trigger IBS symptoms, can help reduce your symptoms, according to the Mayo Clinic. In general, your diet should contain a variety of fruits, vegetables, whole grains, lean protein sources and healthy fat. For best results, seek specified guidance from your doctor or nutritionist.
Whole Grains
Whole grains supply valuable amounts of vitamins, minerals and fiber, which can enhance your digestive function and overall wellness. In addition, replacing enriched pasta, bread, cereals and snack foods with whole grains may help reduce IBS symptoms, according to the University of Maryland Medical Center. Examples of nutrient-rich, whole-grain foods include 100 percent whole-grain breads, cold cereals and pasta, long-grain brown and wild rice, old-fashioned oatmeal, pearled barley, quinoa and air-popped popcorn. If you consume a low-fiber diet, gradually increasing your fiber intake can allow your body time to adjust with less chance of triggering or exacerbating symptoms.
Fatty Fish, Walnuts and Flaxseed
Omega-3 fatty acids are healthy fats that help reduce inflammation and enhance brain function and cardiovascular health. Consuming food sources of omega-3 fats may help reduce digestive inflammation associated with diarrhea and bloating. Valuable sources of omega-3 fats include fatty fish, such as tuna, salmon, flounder, trout, halibut, herring and mackerel, ground flaxseed, flaxseed oil, walnuts and walnut oil. Soybean oil and canola oil provide modest amounts. Flaxseed also contains fiber and may help alleviate IBS symptoms, such as constipation, according to the University of Maryland Medical Center. Incorporate omega-3 fatty acid sources into your diet regularly for best potential results.
Lean Protein-rich Foods
Protein provides amino acids -- the building blocks of lean tissue. Protein also enhances tissue repair, cognitive function and sustained energy levels. In addition to fatty fish, the University of Maryland Medical Center recommends that people with IBS replace fatty red meat with lean protein alternatives, such as skinless poultry, legumes, tofu and dairy products -- if you tolerate dairy well. Low-fat yogurt with live active cultures also provide probiotics, healthy bacteria that can help ease digestive function. Enjoy protein-rich foods as components of balanced, nutritious meals for optimum benefits.
Fruits and Vegetables
Fruits and vegetables provide rich amounts of fiber, water and antioxidants, which help your body fight infections and disease. If you experience frequent gas, the University of Maryland Medical Center recommends a variety of fruits and vegetables, with the exception of cabbage, broccoli, cauliflower, raisins, bananas and beans. Antioxidant-rich fruits and vegetables you may tolerate well include berries, cherries, pears, apples, oranges, tomatoes, bell peppers, spinach, kale, string beans, baked potatoes and sweet potatoes.
