What to Eat During an IBS Flare-Up: A Practical Guide

If you’re dealing with irritable bowel syndrome (IBS) flare-ups, finding the right foods to eat can feel overwhelming. Many recommendations focus on what to avoid rather than what to eat, leaving you feeling like there’s nothing left on your plate.

At the IBS DOCTOR ORG, we specialize in helping people find the root cause of their IBS and develop personalized solutions. However, if you need general guidance on how to eat during a flare-up, this article will help you navigate food choices that promote healing and ease digestion.

Step 1: Avoid the Biggest Trigger Foods

Certain foods are known to worsen IBS symptoms, especially during flare-ups. The three biggest culprits are:

🚫 Dairy – Includes milk, cheese, butter, yogurt, and anything containing whey or casein.
🚫 Gluten – Found in wheat, barley, and rye (bread, pasta, cereals, baked goods).
🚫 Sugar – Including refined sugars, artificial sweeteners, and even excess fruit sugar (fructose).

Cutting out dairy, gluten, and sugar can feel restrictive, but it’s a powerful step toward reducing inflammation and digestive distress.

Step 2: Keep It Easy to Digest

Even healthy foods can be hard on your digestive tract when it’s inflamed. To give your gut a break:

🔸 Limit Raw Foods – Raw vegetables, salads, and crunchy fruits (like apples and carrots) are difficult to digest. Steam, roast, or blend them instead.
🔸 Reduce High-Protein Foods – Meats, nuts, and beans require extra digestive effort. Opt for softer proteins like eggs, tofu, or well-cooked poultry.
🔸 Chew Your Food Thoroughly – Digestion starts in your mouth. Smaller food particles are easier on your gut.

Step 3: What You Should Eat

Here are some gentle, gut-friendly foods to focus on during an IBS flare-up:

🥣 Blended & Cooked Foods:
✔ Smoothies (without dairy or too much fruit)
✔ Soups and broths (chicken broth, vegetable purees)
✔ Mashed potatoes or sweet potatoes
✔ Cooked and mashed carrots, zucchini, or squash

🥄 Soft & Gentle Carbs:
✔ White rice or well-cooked quinoa
✔ Oatmeal (gluten-free, plain)
✔ Bananas (ripe, not green)

🥛 Easier-to-Digest Proteins:
✔ Bone broth
✔ Soft-cooked eggs
✔ Shredded or blended chicken or turkey
✔ Nut butters instead of whole nuts

🍵 Healing Drinks:
✔ Herbal teas (peppermint, ginger, chamomile)
✔ Warm lemon water
✔ Electrolyte drinks (without artificial sweeteners)

Step 4: Consider a Short Fast

If your symptoms are severe, giving your gut a temporary break can help reset digestion.

✔ Try a liquid diet for a day, drinking bone broth, herbal teas, and smoothies.
✔ If fasting isn’t for you, stick to soft, easily digestible foods.

Step 5: Transition Back to Regular Eating

After 24-48 hours of gentle eating, slowly reintroduce other foods. Pay attention to how your body reacts.

If flare-ups keep happening, it may be time to investigate the root cause.

Final Thoughts: Flare-Up Relief vs. Long-Term IBS Treatment

These flare-up strategies can help reduce symptoms quickly, but they don’t cure IBS. The ultimate goal is to uncover the cause of your IBS so you can eat without constant restrictions.

At the IBS DOCTOR ORG, we work with patients worldwide via telemedicine to identify food sensitivities, gut imbalances, and other hidden causes of IBS.

If you’re ready to get rid of IBS flare-ups for good, reach out to us today. We’d love to help you regain control of your gut health! 💙