CarrotsPotatoesBlueberriesBananasOatmealPeanuts

This type of fiber is called soluble because it dissolves in water. It then forms a gel-like substance and absorbs water as it travels through your intestines. That helps relieve diarrhea, so it’s ideal for people with diarrhea-predominant irritable IBS (IBS-D).

This article lists 20 good examples of soluble fiber foods that can help you avoid or reduce IBS symptoms. It also covers why some types of soluble fiber foods are better than others for IBS.

Soluble Fiber and FODMAPs

Not all soluble fiber is created equal. Certain short-chain soluble fibers—mostly types of sugar—can ferment as you digest them, which increases gas and bloating. These foods are broadly classified as FODMAPs, which stands for:

FermentableOligosaccharidesDisaccharidesMonosaccharides (and)Polyols

By contrast, long-chain soluble fibers are low in FODMAPs and less likely to produce gas. Low-FODMAP foods are preferred when you’re managing IBS-D symptoms.

Carrots contain a type called carotenoids that are good for the eyes. Your body also uses them to make vitamin A.

Carrots are a no-FODMAP food and contain a healthy mix of soluble and insoluble fiber. Cooking them makes them more digestible than eating them raw.

You can eat green beans raw, but they’re easier to digest when steamed, stir-fried, or roasted in the oven.

Serving size is important when eating green beans. They contain sorbitol (a type of polyol), and eating more than a half-cup serving triggers IBS symptoms in some people.

Brussels sprouts are an excellent source of soluble and insoluble fiber. A single serving packs enough vitamin C to meet your daily needs.

If you’re adding Brussels sprouts to your diet, you might be less gassy if you start with a very small portion and gradually increase them. Cooking Brussels sprouts makes them easier to digest.

CannedWell-rinsedLimited to a small portion (about one-fourth of a can)

Chickpeas are also a good source of vitamin B6 and folate, providing around 14% of your daily needs with each 1-cup serving.

Chickpeas can be sprinkled on salads, added to soups and sauces, or roasted in olive oil for a tasty snack.

This will provide you with the soluble fiber and protein you need without having to worry about an IBS attack. You can enjoy them as a side dish or add them to soups.

Canned lentils are lower in FODMAPs than dried lentils that you soak and cook.

Potatoes are also an excellent source of:

ProteinVitamin CPotassiumVitamin B6Magnesium

Potatoes are rich in soluble and insoluble fiber. To reduce your intake of insoluble fiber, peel and discard the skin.

Unlike potatoes, however, sweet potatoes contain a type of sugar known as mannitol. Mannitol is an oligosaccharide similar to sorbitol that can trigger IBS symptoms if eaten in excess.

To stick to a low-FODMAP diet, limit yourself to a half-cup serving.

You can mix squash with no-FODMAP food like carrots and potatoes to make a satisfying cream soup or a healthy side dish of roasted vegetables.

Zucchini is also a nice addition to an IBS-friendly diet, but it contains a bit more fructan than its yellow-skinned cousin. To avoid IBS symptoms, limit your intake to around a half cup.

Eggplants contain both soluble and insoluble fiber. You can reduce some of the insoluble fiber by peeling the skin.

Roasting eggplant in olive oil makes it both tasty and easy to digest. You can even puree it into baba ganoush.

Avoid breading or deep-frying eggplant, which is likely to trigger IBS symptoms.

Okra is relatively high in fructans and may cause IBS symptoms if you eat more than a half cup. Well-cooked okra is easier to digest.

You can add avocado slices to salads, toast, or sandwiches. They can even be frozen in portion sizes to add to smoothies.

Avocado oil is a different story, though. Even though it’s made from avocados, it’s FODMAP-free because it contains no carbohydrates.

Blueberries are best when eaten fresh but also can be also frozen and still retain their nutritional value. They’re easy to eat on their own or add to cereal, smoothies, or yogurt.

People who are sensitive to fructans should only have 1/4 cup of blueberries at a time.

Bananas make great snacks between meals and, like blueberries, are great for smoothies or slicing into your cereal.

However, be careful to choose bananas that are not too ripe or soft. As a banana ripens, it accumulates a type of FODMAP called oligofructan. If you’re sensitive to FODMAPs, this can make your IBS worse.

ApplesBlackberriesCherriesFigsMangosPeachesPearsWatermelonDried fruits

Vitamin C Vitamin K Vitamin E Folate Potassium

For both high fiber and low FODMAP content, whole fruit is much better than juice. Most experts recommend limiting yourself to one whole orange.

You can enjoy raspberries as a snack, sprinkle them on your oatmeal, or add them to smoothies.

You can buy fresh or frozen raspberries in most supermarkets.

Most people with IBS can safely consume a half cup of fresh sliced strawberries.

You can eat strawberries plain or add them to salads, ice cream, or cereals. Frozen strawberries are excellent in smoothies.

Because oatmeal contains fructan, a type of oligosaccharide, you should limit yourself to a 1-cup serving if you’re FODMAP-sensitive.

A nice thing about oatmeal is that it can be prepared ahead for a quick and easy meal when you are on the go. On a bad IBS day, oatmeal can even work for dinner.

If you add fruit to your oatmeal, make sure it’s a no-FODMAP type.

Portable and delicious, peanuts are packed with nutrients like folate and contain a healthy blend of soluble and insoluble fiber. Peanuts are also great in an IBS-friendly diet as they have lower amounts of FODMAPs than tree nuts like cashews and pistachios.

Even so, you should limit yourself to a serving size of one ounce. Anything more exposes you to higher amounts of fructan.

Peanut butter is also a great option as long as you buy types that don’t contain added sugar. Read labels carefully.

Soluble fiberProteinIronVitamin B6Magnesium

Still, most experts recommend that you limit your intake to around three tablespoons if you have IBS. Sunflowers contain fructan that can cause an IBS attack in some people.

In addition to snacks, you can also sprinkle sunflower seeds on cooked vegetables, mashed potatoes, or salads for a nice, nutty crunch.

To avoid IBS symptoms, choose foods that are high in soluble fiber and low in FODMAPs such as fructan, sorbitol, and mannitol. This includes potatoes and carrots, which contain no FODMAPs.

It is also important to note that certain low-FODMAP, IBS-friendly foods, like green beans, sweet potatoes, blueberries, oranges, oatmeal, and peanuts can cause symptoms if eaten in excess. Watch your serving sizes to avoid IBS symptoms.

As you increase fiber intake, increase fluid intake as well.

If you have trouble eating enough soluble fiber, you may want to consider a fiber supplement.

There was an error. Please try again.