Dealing with Irritable Bowel Syndrome (IBS) can feel like walking a tightrope. Certain foods and activities can either help symptoms or make them worse. The upside? With a little knowledge and some simple changes, managing IBS doesn’t have to be overwhelming. In this guide, we’ll explore foods that can soothe your gut and exercises to help you stay comfortable and healthy.

Foods to Eat with IBS

When you have IBS, it’s all about discovering what works for your unique digestive system. The trick is to eat foods that are easy on the gut without causing bloating, discomfort, or other issues. Here are some helpful dietary suggestions:

1. Low-FODMAP Foods

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols) are fermentable carbs that can trigger IBS symptoms like gas, bloating, and diarrhea. Following a low-FODMAP diet can help many people manage IBS.

Foods low in FODMAPs include:

  • Vegetables like spinach, zucchini, carrots, and bell peppers
  • Fruits like bananas, oranges, berries, and kiwis
  • Proteins such as eggs, chicken, and fish
  • Carbs like rice, quinoa, and gluten-free bread

Practical tips for a low-FODMAP plate:

  • Plan meals with simple combinations like grilled chicken, roasted zucchini, and steamed rice.
  • If you love snacks, try a handful of blueberries or rice cakes with a smear of peanut butter.

2. Soluble Fiber

People with IBS often think fiber is their enemy, but it’s all about choosing the right type. Soluble fiber can be very soothing for the digestive tract because it absorbs water and helps form softer, easier-to-pass stools.

Foods high in soluble fiber include:

  • Oats and oatmeal
  • Apples (with the skin removed if it irritates you)
  • Bananas
  • Sweet potatoes

Easy ways to add soluble fiber to your meals:

  • Start your day with oatmeal and sliced banana or a drizzle of honey.
  • Add cooked carrots or peeled apples to soups and stews for a fiber boost.
  • Be cautious with insoluble fiber (like bran or raw greens) if these tend to upset your stomach.

3. Probiotic-Rich Foods

Probiotics are the “good bacteria” that support gut health and can help reduce IBS symptoms by balancing gut flora. While you can take probiotic supplements, getting them from foods is also great.

Examples of probiotic-rich foods include:

  • Yogurt (look for varieties labeled with “live and active cultures”)
  • Kefir, a fermented milk drink similar to yogurt
  • Sauerkraut or kimchi—fermented cabbage packed with beneficial bacteria
  • Miso soup is a comforting and stomach-friendly option.

Practical probiotic tips:

  • Snack on yogurt with a sprinkle of low-FODMAP fruits like strawberries or kiwi.
  • Incorporate a spoonful of sauerkraut or kimchi as a side to your meals.

4. The Power of Hydration

Don’t underestimate the role of hydration in managing IBS! Drinking enough water helps keep your digestive system moving and prevents constipation. If plain water gets boring, try herbal teas like peppermint or ginger, known for their soothing effects on the gut.

Foods to Limit

While it’s good to focus on what you can eat, some foods tend to trigger IBS symptoms for many people. These can include:

  • Fried or greasy foods
  • Dairy, if you’re lactose intolerant
  • Beans and lentils (high in FODMAPs).
  • Carbonated beverages and artificial sweeteners.

Keep a food diary to track what works for you and what doesn’t—everyone’s body is different.

Exercises to Help with IBS

Exercise doesn’t just keep you fit—it also plays a powerful role in managing IBS. Physical activity can help reduce stress (a big trigger for IBS) and aid digestion by increasing blood flow to the gut. The key is to choose exercises that match your energy levels and won’t put strain on your stomach.

1. Yoga

Yoga is one of the best activities for managing IBS symptoms. It helps relax your body, alleviate stress, and even improve digestion by targeting specific abdominal muscles.

Poses to try:

  • Child’s Pose for gentle relaxation.
  • Cat-Cow Stretch to massage the abdominal area and ease bloating.
  • Seated Forward Bend to improve circulation to digestive organs.

Even just 10 minutes of yoga a day can make a huge difference—grab a mat and give it a try!

2. Walking

Walking might seem simple, but it’s a highly effective way to stimulate digestion and keep your gut happy. A brisk 20–30 minute walk after meals is especially helpful for reducing bloating and gas. Not to mention, it gives you time to clear your mind and reduce stress.

Tips for walking with IBS:

  • Choose flat, smooth paths if you’re worried about jostling your stomach too much.
  • Carry a water bottle to stay hydrated, but avoid overdrinking right before your walk.

3. Low-Impact Aerobics

Low-impact aerobics, like swimming, cycling, or elliptical workouts, are great options for boosting circulation without putting too much strain on your body. These activities can also help relieve feelings of constipation by gently encouraging movement in the intestines.

How to incorporate low-impact aerobics:

  • Start with 20–30 minutes a few times a week, and gradually extend your sessions.
  • Choose activities that make you feel comfortable—this should be enjoyable, not stressful.

4. Breathing Exercises

Deep breathing or mindfulness exercises help reduce stress, which is a known aggravator for IBS. Spend 5–10 minutes focusing on slow, steady breaths to calm your nervous system and relax your digestive muscles.

A simple breathing exercise to try:

  • Sit comfortably, inhale for a count of four, hold for four, and exhale gently for four.

Managing IBS isn’t about quick fixes—it’s about finding balance. Focus on eating gut-friendly foods like low-FODMAP options, soluble fiber, and probiotics while drinking plenty of water. Combine that with gentle, stress-relieving exercises like yoga, walking, and low-impact cardio to keep your body moving and your symptoms in check.