IBS diet that starts with your log
Swap a few high FODMAP foods, bring fiber in slowly, and let a food log show what stays.
What is an IBS diet?
There is no single IBS diet. NIDDK says a doctor may suggest more fiber, avoiding gluten, or a low FODMAP diet. Adults need 22 to 34 g of fiber a day, added 2 to 3 g at a time. On low FODMAP, AGA says to cut high FODMAP foods for 2 to 4 weeks, then add them back.1
Built from NIDDK, NHS and AGA advice. Reviewed November 13, 2026.Eat more
Eat more of these
Rolled oats
Oatmeal at breakfast, made with lactose-free milk.
1/2 cupof rolled oats adds 5 g fiber, Monash4
Carrots and potato
Cooked carrot and peeled potato, soft and simple.
3 gfiber in 1 medium carrot (75 g), Monash4
Firm tofu
Cubed and pan-fried, in place of marinated meats.
2/3 cupof firm tofu adds 6 g fiber, Monash4
Ease off
Ease off these for a while
Tea and coffee
NHS says keep to 3 cups of caffeinated drinks a day.
3 cupsof caffeine a day at most, NHS2
Wheat bran
Bran fiber helped no more than placebo in trials.
10 ga day, 6 trials, no better than placebo5
A long strict phase
Keep it to 2 to 4 weeks, then add foods back.
2 to 4 weeksbefore adding foods back, AGA3
Alma turns these foods into meals that fit your numbers.
Build my planGet Alma on AndroidGet the appA sample day
One day on a plate
BreakfastOatmeal with strawberriesRolled oats cooked with lactose-free milk, strawberries on top.
LunchChicken, rice and carrotsGrilled chicken, white rice, cooked carrots and zucchini.
SnackKiwifruit and walnutsTwo green kiwifruit and ten walnut halves.
DinnerSalmon and potatoesBaked salmon, peeled potatoes and green beans.
What people ask
What foods to avoid with IBS?
NIDDK lists milk, soft cheese, yogurt, ice cream, wheat and rye products, honey, high-fructose corn syrup and sweeteners ending in "ol" as FODMAP foods. NHS adds cabbage, broccoli, cauliflower, brussels sprouts, beans and onions as hard to digest. Most people react to only some, so track and test one at a time.
What foods to eat with IBS?
NHS suggests oats regularly and up to 1 tablespoon of linseeds a day for bloating, and oats, carrots and peeled potatoes for constipation. Monash lists plain oats, firm tofu and kiwifruit as low FODMAP, and half a cup of rolled oats adds 5 g of fiber.
Which diet changes for IBS have evidence?
A review in Lancet Gastroenterology and Hepatology found psyllium helped in 7 trials of 499 people, while wheat bran was no better than placebo. For low FODMAP, 13 trials of 944 people found fewer persisting symptoms than a habitual diet. Evidence for other plans is thinner, so ask your clinician.
Do you have to cut out gluten and dairy?
Not by default. AGA says gluten and dairy are not FODMAPs, and a low FODMAP diet is not gluten-free or dairy-free. NIDDK says a doctor may recommend avoiding gluten to see if symptoms improve. Lactose, in milk and soft cheese, is the dairy FODMAP.
How long does a low FODMAP diet take?
AGA describes three steps: avoid high FODMAP foods for 2 to 4 weeks, add FODMAPs back to find triggers, then return to the most varied diet you tolerate. If symptoms do not improve, AGA says to go back to your usual diet.
What to eat with IBS for breakfast?
NHS suggests oats such as porridge, regularly, to ease bloating. Half a cup of rolled oats is a low FODMAP serve and adds 5 g of fiber, per Monash. Add strawberries and keep tea and coffee to 3 cups a day, per NHS.
This guide is general education. Talk with your clinician before changing your diet or medicines.
