Foods Good for IBS Sufferers

foods-good-for-ibsLike IBS trigger foods, foods good for IBS can vary from one affected individual to the next. As it obviously helps to have at least a rough idea of what may be safe to eat, here are some of the most common foods good for IBS.


Fruits considered to be among foods good for IBS include:

  • Tangelo, Tamarind and Strawberry
  • Star Anise, Rock Melons and Rhubarb
  • Raspberry, Plantain (peeled) and Pineapple
  • Paw Paw, Passion Fruit and Papaya
  • Orange, Mandarin and Lime (including juice)
  • Lemon (including juice), Kiwifruit and Guava (ripe)
  • Galia, Cantaloupe and Honeydew Melons
  • Grapes, Dragon Fruit and Cranberry
  • Clementine, Carambola and Breadfruit
  • Boysenberries, Blueberries, Bananas and Ackee

Vegetables & Legumes

In terms of vegetables, foods good for IBS consist of:

  • Zucchini, Yam and Water Chestnuts
  • Turnip, Tomato (Canned, Common, Cherry and Roma)
  • Sweet Potato (limited to 1/2 cup), Swede and Squash
  • Spinach/Baby Spinachand Silver Beet/Chard
  • Seaweed/Nori and Red Peppers/Bell peppers/Capsicum
  • Radish, Pumpkin and Canned Pumpkin (limited to 1/4 cup, 2.2 oz)
  • Potato, Parsnip and Olives
  • Okra and Green Pepper/Bell Pepper/Capsicum
  • Green Beans, Ginger and Fennel
  • Eggplant/Aubergine, Cucumber and Courgette
  • Corn/Sweet Corn – if tolerable; only in small (1/2 cob) amounts
  • Collard Greens, Choy Sum and Cho Cho
  • Chilli (if tolerable), Chicory Leaves and Carrots
  • Callaloo and Butternut Squash (limited to 1/4 cup)
  • Butter, Iceberg, Radicchio, Red Coral or Rocket Lettuce
  • Bok Choy/Pak Choi, Bean Sprouts, Bamboo Shoots and Alfalfa


Meat and poultry products considered to be foods good for IBS include:

  • Beef, Pork and Lamb (lean, in moderation)
  • Chicken, Turkey and Prosciutto
  • Quorn and Quorn Mince
  • Cold/cut meats like ham or turkey breast


Fresh fish (Cod, Haddock and/or Plaice; Salmon, Trout and/or Tuna) is without doubt among the foods good for IBS in most cases, as is canned tuna.


Ensuring nothing has been added, you can enjoy seafood including Shrimp, Prawns and Oysters; Mussels, Lobster and Crab


So-called ‘safe’ herbs to flavour your dishes with include:

  • Basil, Chili and Coriander
  • Ginger, Lemongrass and Marjoram
  • Mint, Oregano and Parsley
  • Rosemary and Thyme

Milk/Dairy Products

Cheeses included in the list of foods good for IBS include hard cheeses, camembert and brie. Milk can be safely substituted with soy, oat or rice milk, as well as lactose-free milk. Olive oil makes a perfect substitute for butter, and yoghurts and ice cream can be easily replaced with lactose-free yoghurts; gelato and sorbet.

Grain Foods

Foods good for IBS in this group includes:

  • Gluten-free Cereals & Bread and Spelt (100%) Bread
  • Oats, Rice and Polenta
  • Arrowroot, Psyllium and Millet
  • Quinoa, Tapioca and Sorgum

Other Foods Good for IBS

Tofu and honey substitutes (Treacle, Molasses and small quantities of Maple Syrup and Golden Syrup*) are also considered to be fairly safe foods for IBS patients, as are glucose, sugar (sucrose; in small quantities and artificial sweeteners with names that do not end in ‘ol’.


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