Peas or beans are a great source of fiber and nutrients but some IBS patients find them hard to tolerate since they contain a lot of insoluble fiber. Experiment to see if your gut can handle them or not.
Fruits and vegetables
Fruits and vegetables are an essential part of a healthy diet. If certain fruits or vegetables are hard for you to digest, try eating them without the skin and stick to those containing dominantly soluble fiber such as oranges, strawberries, blueberries, cucumbers, and carrots. Those are also low in FODMAPS.
Raw foods might upset your gut, so try eating foods that are cooked. Cauliflower, broccoli and cabbage are an exception as they might still cause heavy bloating even after being cooked.
Food choice and preparation
Try not going for spicy, chili infused dishes but opt for the mild alternatives. Avoid heavily processed, greasy and sugar rich foods as well as refined carbohydrates. Exclude fast food, junk food, deep fried foods, white flour products, sweets, cakes, etc. from your diet. Not only is it better for your overall health but these foods tend to upset your digestion. Try more gentle preparation methods while cooking, like grilling, boiling or steaming. There are tons of good recipes found in books and online, showing you how to prepare wholesome meals that you can try out.
Drink lots of water. At least 6 to 8 glasses per day.
This will not only prevent you from getting dehydrated caused by episodes of diarrhea but also prevent constipation and bloating.
Many IBS patients feel better after cutting out dairy products from their diet. Try it out to see if it also works for you.
Stay away from alcoholic, carbonated and caffeinated drinks.
Sweets and artificial sweeteners
For all chocolate lovers out there - moderate your chocolate intake since it might irritate your bowel. It might be hard to do at the beginning but for your digestive tract it is definitely worth a try. Avoid artificial sweeteners. Artificial sweeteners have shown to promote bloating and diarrhea. Be conscious about what foods you buy and make sure to read the labels of the packaging before putting any of them into your shopping cart the next time you go grocery shopping. Artificial sweeteners are most often found in soft drinks, low-fat products, jams, chewing gums, diabetic food products etc.