Nutritionists named the best foods for irritable bowel syndrome

Irritable bowel syndrome often manifests as abdominal pain, increased gas formation, bloating, and irregular bowel movements. Experts recommend including certain foods in the diet that can alleviate these unpleasant symptoms.

Berries become a real salvation for IBS patients due to their low carbohydrate content and richness in fiber. It's important to follow the recommended portions: about ⅓ cup of raspberries, 1 cup of blueberries, or 5 medium-sized strawberries. These berries are characterized by low FODMAP content - carbohydrates that often cause problems with IBS.

Citrus fruits also deserve a place in your diet. Oranges contain few FODMAPs, as do most other citrus fruits. They are rich in vitamin C and antioxidants - one medium orange provides 3 g of fiber and 63 mg of vitamin C. However, orange juice and grapefruits should be avoided as they are, on the contrary, rich in FODMAPs.

Firm tofu can be a valuable addition to the diet. Clinical studies have shown that isoflavones in soy products can reduce some IBS symptoms, especially in women. However, research results are contradictory - some patients noted worsening symptoms when consuming soy products. It is recommended to choose firm and extra-firm tofu with low FODMAP content.

Lactose-free milk is an excellent source of protein and calcium that does not cause gas formation and bloating characteristic of regular milk.

Quinoa is a grain with low FODMAP levels, rich in fiber and protein, making it an ideal choice for IBS patients.

A mixture of dried fruits, prepared independently, can become a nutritious snack. Such a mixture is rich in carbohydrates, proteins, fats, and fiber. Studies show that foods low in FODMAPs, such as almonds, hazelnuts, peanuts, and pumpkin seeds, are excellent for such a mixture. However, you should consult with a doctor before adding dried fruits, as they may exacerbate IBS symptoms.