6 Foods to Help Soothe IBS Symptoms Naturally

If you have irritable bowel syndrome (IBS), changing your diet is often one of the first steps in managing symptoms. But because people with IBS can react differently to certain foods, what triggers discomfort for one person may help relieve it for another.

These six dietitian-recommended foods may help ease symptoms, but it’s important to follow the guidance of your healthcare provider when adjusting your diet.

1. Cranberry

A compound called salicylate—naturally found in cranberry—may support digestive health by lowering levels of gas-producing bacteria and increasing beneficial gut bacteria, according to a study published in PLOS One.One of those potentially gas-producing bacteria is E. coli, which is more common in the guts of people with IBS than those without the condition.

Cranberry has also been shown to reduce rates of H. pylori infection, a bacteria that linked to gut pain and inflammation.

2. Baked and Boiled Potatoes

Cooked potatoes are easy to digest, making them a good source of nutrients like potassium. A 2007 study published in Inflammatory Bowel Diseases found that non-fried potatoes were better tolerated than many other foods among people managing IBS.

Depending on how well you can tolerate fiber, it may be helpful to remove the potato skin before cooking.

3. Salmon 

Inflammation may play a role in the development of IBS,and studies suggest that dietary sources of omega-3 fatty acids can help reduce chronic inflammation.

For those who eat fish, omega-3–rich options like salmon can be a nutritious and flavorful way to potentially ease gut inflammation linked to IBS.

4. Yogurt Without Added Sugar

While some people with IBS have trouble digesting dairy, there is no clear link between IBS and milk protein or lactose intolerance.

For those who can tolerate dairy products, plain and unsweetened Greek yogurt can be a nutritious choice. It contains live probiotics—beneficial bacteria that support gut health.

Some researchers believe IBS may be linked to small intestinal bacterial overgrowth (SIBO), making it important to maintain a healthy balance of gut bacteria. While the exact way probiotics help relieve IBS symptoms isn’t fully understood, their impact on gut bacteria appears to play a role.

5. 100% Orange Juice and Oranges

Citrus like oranges and 100% orange juice are considered low FODMAP and may be easier to tolerate for people with IBS. A glass of 100% orange juice (without added sugars) provides key nutrients like vitamin C and folate.

Research also suggests that 100% orange juice may help reduce inflammation, which could benefit IBS symptoms.

6. Cooked Greens

Cooked greens like spinach, kale, and collards can help support a healthy gut microbiome. While some people with IBS tolerate raw vegetables well, cooking them may reduce symptoms for others.

When preparing greens, it may help to skip spicy ingredients like hot pepper flakes, which can trigger IBS symptoms in some people.