When you are plagued with irritable bowel syndrome, it’s easy to think the food choices you have available are very limited. Although those living with the condition are advised to avoid foods that contribute to unwanted stomach cramping, gas, and frequent constipation, you’d be surprised to know that there are plenty of foods you can enjoy when living with IBS.
Food such as fennel, honey, and mangoes not only taste good, but they also won’t cause any unwanted flare-ups. To see what other good-for-you foods you can eat when suffering from IBS, we spoke to some experts. Here are seven foods they recommend.
Try fennel tea.
"Fennel tea is excellent for decreasing the impact of gas and bloating associated with irritable bowel syndrome," suggests David Nico, Ph.D., and author of Diet Diagnosis.
Regular consumption of the tea helps support GI health and also contains micro-nutrients which support overall health.
Incorporate peppermint into your diet.
Like fennel, peppermint tea is an excellent remedy for reducing bloating from gastrointestinal disruptions. To incorporate the tea into your diet, Nico recommends drinking it before the start of a meal to help increase digestion.
Consume fermented foods.
"Eat fermented foods such as sauerkraut, which supports healthy intestinal flora and beneficial probiotics," Nico advises.
These foods support digestion and relieve bloating, he adds.
Eat mangoes.
"Mangoes are high in beta-carotene, an antioxidant that helps fight free radicals and assists the body in healing itself," says Philadelphia-area doctor Dr. Onikepe Adegbola.
Additionally, she suggests that mangoes have anti-inflammatory properties, which help soothe inflamed stomach lining often caused by IBS.
Enjoy unpasteurized honey.
"Honey contains only single sugars (monosaccharides) which do not need enzymes in order to be broken down by your GI tract," says Colene Stoernell MS, RDN, LD.
The best honey to buy is the unpasteurized kind, she says, as it contains natural good enzymes, as well as anti-bacterial and anti-viral properties.
Eat wholesome and fresh foods.
"Eat wholesome and fresh foods as much as possible," Angela Bicos Mavridis, holistic nutritionist, and founder of TRIBALÍ Foods tells INSIDER.
This means avoiding store-bought products which often have guar gums, stabilizers, artificial sweeteners and preservatives as ingredients, she says.
Give bone broth a chance.
Bicos Mavridis recommends drinking bone broth with added collagen and gelatin to seal the gut lining.
Drink at least a cup or two daily, she advises.
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