Irritable bowel syndrome (IBS) is a chronic bowel disorder that affects the digestive system. It is characterized by abdominal pain, cramping, bloating, gas, diarrhea, and constipation.

There is no cure for IBS, but there are things you can do to manage your symptoms. One of the most important things is to follow a diet that is tailored to your individual needs.

An IBS diet chart should be:

Low in FODMAPs: FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. They are poorly absorbed carbohydrates that can cause IBS symptoms. Good sources of FODMAPs include wheat, rye, barley, onions, garlic, apples, pears, mangoes, peaches, nectarines, plums, apricots, watermelon, cherries, beans, lentils, dairy products, and honey.

High in fiber: Fiber can help to regulate bowel movements and reduce IBS symptoms. Good sources of fiber include fruits, vegetables, and whole grains. Good sources of fiber include psyllium husk, oats, quinoa, brown rice, whole-wheat bread, whole-wheat pasta, broccoli, cauliflower, carrots, spinach, and fenugreek seeds.

Low in fat: A high-fat diet can worsen IBS symptoms. Good sources of healthy fats include avocados, nuts, seeds, and olive oil.

Low in caffeine and alcohol: Caffeine and alcohol can irritate the digestive system and worsen IBS symptoms.

Regular: Eating regular meals and snacks can help to keep your digestive system on track.

Here is a sample IBS diet chart
Breakfast

Oatmeal with berries and nuts
Yogurt with fruit and granola
Whole-wheat toast with avocado and egg
Lunch

Lentil soup with whole-wheat bread
Salad with grilled chicken or fish
Quinoa bowl with vegetables and tofu
Dinner

Chicken stir-fry with brown rice
Salmon with roasted vegetables
Lentil curry with whole-wheat roti
Snacks

Fruits and vegetables
Nuts and seeds
Yogurt
This is just a sample diet chart, and you may need to adjust it based on your individual needs and preferences. Be sure to talk to your doctor or a registered dietitian before making any major changes to your diet.

Here are some additional tips for managing IBS:

Identify your triggers: Once you know what foods or other factors trigger your IBS symptoms, you can avoid them.

Eat slowly and chew thoroughly: This will help to improve digestion.

Drink plenty of fluids: Fluids help to keep your digestive system moving. Aim to drink eight glasses of water per day.

Exercise regularly: Exercise helps to reduce stress and improve digestion. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Manage stress: Stress can worsen IBS symptoms. Find healthy ways to manage stress, such as exercise, yoga, or meditation.

Get enough sleep: Sleep is essential for overall health and well-being. Aim for 7-8 hours of sleep per night.

If you have any concerns about IBS, be sure to talk to your doctor.

In addition to the above, here are some specific foods that may be helpful for people with IBS:

Low-FODMAP fruits and vegetables: Apples, bananas, blueberries, cantaloupe, grapes, honeydew melon, kiwi, oranges, papaya, passion fruit, pineapple, raspberries, strawberries, tomatoes, watermelon, asparagus, beansprouts, broccoli, carrots, cauliflower, celery, cucumber, eggplant, green beans, lettuce, mushrooms, olives, potatoes, spinach, sweet potatoes, zucchini

Low-FODMAP grains: Oats, quinoa

Low-FODMAP protein sources: Chicken, fish, eggs, tofu

Low-FODMAP dairy products: Lactose-free milk, yogurt, and cheese

Other low-FODMAP foods: Avocados, nuts, seeds, olive oil

It is important to note that everyone with IBS is different, and what works for one person may not work for another. It is important to experiment with different foods and find what works best for you.