Diet For Irritable Bowel Syndrome


A diet for irritable bowel syndrome in mainstream is advised that you add fiber. Well, I can tell you from experience that many fibers actually make the IBS much worse rather than better. This conventional advice to constantly increase fiber only damages the gut lining further preventing the absorption of valuable nutrient.

A distended stomach as many of you know is one of the most uncomfortable ailments IBS sufferers face.

When we discuss the diet do keep in mind that each body carries its own biochemical individuality and what is right for your neighbor may not be right for you. We must think about food allergies, medications, extent of gut damage etc.

Yours will be trial and error but I have it down pretty well with the following recommendations.

In my experience, the best diet for irritable bowel syndrome is as follows:

  • Beef
  • Lamb
  • Farm Fresh Eggs
  • Wild Caught Cold Water Fish
  • Fresh Chicken
  • Turkey
  • Bone Broth
  • Avocado
  • Broccoli and Cauliflower-cooked very well
  • Squash, Sweet Potato and Pumpkin
  • Dark Green Leafy Vegetables-cooked only no salad greens
  • Coconut Milk and Oil
  • Butter and/or Ghee
  • Olive Oil
  • Yogurt
  • Whey Protein Powder
  • Raw Kimchi and Saurkraut
  • Kombucha-A fermented beverage high in enzymes
  • Peppermint and Chamomile Teas
  • Blueberries
  • Kefir
  • Raw Apple Cider Vinegar

As you can see, your diet for irritable bowel syndrome is very much a Phase I diet with a few exceptions. Only fermented dairy is allowed on your diet for irritable bowel syndrome.

The vegetables will be your most difficult food to consume and should not be the focus of your diet.

Bone Broth with 1 Tbs. coconut oil added sipped with every meal 3x a day. This will provide you additional minerals as well, heal the gut.

All vegetables should be cooked and very well. No raw vegetable will digest well with the IBS sufferer.

Eat 3 average meals daily as digestion allows. Do not graze as this does not allow your digestion time to relax.

Be sure to chew slowly and thoroughly as this allows he gastric juices to enter the stomach in an efficient manner.

I can't give you a formula on how to eat. As I said earlier, IBS is very individual and so many times the sufferer eats very little of the wrong foods and suffers malnutrition. Ones whole life can be affected by IBS.

Some suggestions I can give you though:

  • Add a scoop of whey protein to a greek yogurt. This is a soothing meal for so many. Whey protein powder has shown to assist in healing the gut and you've probably been starved for good protein.
  • As you can see, you have a lot of fermented foods here. We're restoring lost bacteria so that your digestion can get back to working order. While kimchi and saurkraut are lovely fermented foods, take them slow because though they are fermented, they are also high in fiber and this can cause problems in some.
  • The bone broth/coconut oil combination is one of the most superior healing foods for the gut. This is non-negotiable. Take the time to sip this broth and you will be glad you did!
  • Squash and pumpkin provide you with nice soluble fibers that will help to bulk the stool without the cramping pain of raw vegetables.
  • Do make sure you cook all vegetables quite soft and understand that salads are one of the worst options for a diet for irritable bowel syndrome


The following supplements are helpful in healing.

  • L-Glutamine 2000 mg. 3x daily
  • Heals the gut lining
  • Digestive Enzymes 2 with every meal
  • Assists in digestion, absorption and assimilation of nutrient
  • Raw Apple Cider Vinegar 2 Tbs. 2x daily in water
  • Live Enzymes, assists in digestion and alkalizes the body
  • Probiotics With a High CFU (colony forming units)
  • Normalizes and balances flora in gut (necessary bacteria)
  • 1-2 Tbs. Cod Liver Oil Daily
  • Vitamins A & D, Omega 3 fatty acids increases fat solubles
  • Extra Virgin Coconut Oil 1-3 Tbs. Daily
  • Increases uptake of essential fatty acids, assists in healing of gut lining, reduces inflammation
  • 3000-5000 mg. Fish Oil Daily
  • Reduces Inflammation in the whole body

In closing, take your time in healing and understand that this might just be a 6 month project for you. The regeneration of the digestive tract happens every 6 days.

Even if you have no diagnosis but just do not feel "right" in your digestion, the above diet can be quite helpful for normalizing the digestion, thereby normalizing the bowels, a critical component of good health.

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Irritable Bowel Syndrome Symptoms

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