Nutritionists named the best foods for irritable bowel syndrome

Relieving irritable bowel syndrome: six products that will help cope with unpleasant symptoms

Berries become a real salvation for IBS patients due to their low carbohydrate content and richness in fiber. It's important to follow the recommended portions: about ⅓ cup of raspberries, 1 cup of blueberries, or 5 medium-sized strawberries. These berries are characterized by low FODMAP content - carbohydrates that often cause problems with IBS.

Citrus fruits also deserve a place in your diet. Oranges contain little FODMAP, as do most other citrus fruits. They are rich in vitamin C and antioxidants - one medium orange provides 3 g of fiber and 63 mg of vitamin C. However, orange juice and grapefruits should be avoided as they are, on the contrary, rich in FODMAPs.

Firm tofu can be a valuable addition to the diet. Clinical studies have shown that isoflavones in soy products can reduce some IBS symptoms, especially in women. However, research results are contradictory - some patients noted worsening symptoms when consuming soy products. It is recommended to choose firm and extra-firm tofu with low FODMAP content.

Lactose-free milk is an excellent source of protein and calcium that does not cause gas and bloating characteristic of regular milk.

Quinoa is a grain with low FODMAP levels, rich in fiber and protein, making it an ideal choice for IBS patients.

A mixture of dried fruits, prepared independently, can become a nutritious snack. Such a mixture is rich in carbohydrates, proteins, fats, and fiber. Studies show that products with low FODMAP content, such as almonds, hazelnuts, peanuts, and pumpkin seeds, are excellent for such a mixture. However, you should consult with a doctor before adding dried fruits, as they may exacerbate IBS symptoms.