A Diet for Irritable Bowel Syndrome With Diarrhea

Written by Evan Starkman
Medically Reviewed by Lalitha Kadali, MBBS, MD on January 22, 2026

Smart eating habits can make your life a little easier when you have irritable bowel syndrome with diarrhea, or IBS-D. And you don’t have to completely give up any foods you like.

“Moderation is important,” says Leslie Bonci, MPH, RD, author of American Dietetic Association Guide to Better Digestion.

It’s important to stick to a balanced diet when you have IBS. So, never totally avoid certain groups of food, or you may be depriving yourself of the nutrients you need.

Experiment with what you eat to find out what works for you, Bonci says. “People could be selective with what they have, saying, ‘OK, I’m no good with apples, but I’m alright with a pear. Or grapes don’t work for me, but I’m OK with having a little bit of a banana.’”

Keep a symptom journal to track which foods and what amounts seem to give you diarrhea. It’s the best way to figure out which eats might be causing you problems. Remember, different foods affect people differently.

You could also try an elimination diet. If you think certain foods might be triggering your symptoms, stop eating them one at a time, and see how that makes you feel.

Some people with IBS-D find that certain foods with carbohydrates trigger their digestive symptoms. If your doctor or a registered dietitian thinks that might be the case for you, they may suggest that you try the low-FODMAP diet. It’s a short-term diet that restricts certain carbs. It helps many people with IBS ease their symptoms and spot trigger foods.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are types of carbs that tend to be harder to digest and trickier for your intestines to absorb nutrients from. A low-FODMAP diet involves avoiding foods that are high in these carbs for a period.

When you’re on the diet, you avoid “high-FODMAP foods” such as:

  • Dairy-based milk, ice cream, and yogurt
  • Wheat-based foods like bread, cereal, and crackers
  • Lentils and beans
  • Certain vegetables like artichokes, asparagus, garlic, and onions
  • Certain fruits, including apples, cherries, peaches, and pears

Instead, you focus on including “low-FODMAP foods” into your meals, such as:

  • Eggs and lean meats
  • Grains like oats, rice, and quinoa
  • Veggies like eggplant, potatoes, cucumbers, and zucchini
  • Fruits like blueberries, strawberries, grapes, and oranges

After about two to four weeks, your doctor will have you slowly start eating high-FODMAP foods again. That way, you can find out which ones (if any) set off your symptoms. The idea is that you’ll then be able to limit or stay away from your trigger foods and enjoy the ones that don’t set off your IBS-D symptoms.

Don’t try this diet on your own. It’s important to work with a health care professional who can track your health and make sure you get the nutrition you need while you’re on it.

It’s important for everyone to get some fiber. This nutrient helps protect your body against heart disease (by lowering your LDL, or “bad,” cholesterol) and certain cancers. But talk with your doctor before you try a high-fiber diet to manage your IBS-D symptoms.

Yes, fiber is great for easing constipation. But when your main concern is getting relief from diarrhea, it’s more important to be mindful about the type of fiber you’re getting from food.

There are two main types of fiber: soluble and insoluble. The soluble kind can dissolve in water, and it turns into a gel-like material as it moves through your gut. Simply eat more foods with soluble fiber rather than the insoluble kind, Bonci says. It can help you take charge of diarrhea as well as constipation.

You find soluble fiber in foods such as:

  • Oats
  • Peas
  • Beans
  • Apples
  • Citrus fruits
  • Carrots
  • Barley

Insoluble fiber, on the other hand, is found in things such as:

  • Whole-wheat flour
  • Wheat bran
  • Nuts
  • Beans
  • Cauliflower
  • Green beans
  • Potatoes

Can fiber supplements help? 

It’s best to meet your daily fiber needs by eating the right foods. But your doctor may suggest taking a fiber supplement if diet changes alone don’t help enough. Examples of supplements include calcium polycarbophil (FiberCon), methylcellulose (Citrucel), psyllium (Metamucil, Konsyl, others), and wheat dextrin. If you take a fiber supplement, start with small amounts and increase the amount slowly. This will help prevent gas and cramping. It’s also important to drink enough liquids when you increase your fiber intake.

Many fiber supplements are available on store shelves. Talk to your doctor before you buy one. You could ask them to recommend a brand and the amount that might be right for you.

Maybe. Some people with IBS say their diarrhea symptoms get better when they stop eating foods with gluten, such as wheat, barley, and rye. That’s the case even if they don’t have celiac disease, a condition in which your immune system has a bad reaction to gluten.

Talk with your doctor before you start a gluten-free diet. They can make sure that you get enough of the vitamins and minerals that foods with gluten often have.
 

As long as your doctor has not restricted your fluids, try to drink six to eight 8-ounce glasses of plain water each day, but not always with meals.

“Water just makes everything run through a little more rapidly,” Bonci says. She suggests you drink it an hour before or an hour after meals.

You can also feel free to sip drinks such as: 

  • Lactose-free milk
  • Dairy-free milk alternatives (such as almond, rice, and coconut milk)
  • Non-caffeinated drinks (such as herbal tea)

Some drinks to avoid are:

  • Coffee, tea, and soda, which often have caffeine that can make diarrhea worse
  • Carbonated drinks (such as cola and seltzer), which can irritate your digestive tract
  • Juice and other fruit-based drinks that are often high in fructose, which can aggravate IBS symptoms
  • Alcohol, some of which may have sugars that are harder to digest and could make IBS symptoms worse

In general, it’s safe to enjoy foods that are low in FODMAPs. Among dietary plans for people with IBS, the low-FODMAP diet has the most research to back it, according to the American Gastroenterological Association. Here are some examples of the foods that are less likely to cause you trouble:

  • Veggies: Broccoli, cucumber, bamboo shoots, bean sprouts, bok choy, carrots, chives, eggplant, ginger, kale, lettuce, olives, parsnips, potatoes, spring onions, and turnips
  • Fruits: Unripe bananas, blueberries, papaya, pineapple, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries
  • Meat: Plain cooked beef, pork, fish, and other seafood
  • Lean proteins: Chicken, turkey, eggs, firm tofu, and tempeh
  • Beans: Edamame, lentils, and canned and rinsed chickpeas
  • Breads: Sourdough, rice bread, and other breads that don’t contain wheat, barley, or rye
  • Grains: Oats, oat bran, rice bran, grits, popcorn, gluten-free pasta, gluten-free oatmeal, corn, quinoa, white rice, and corn flour
  • Dairy: Lactose-free milk and milk alternatives, lactose-free yogurt, hard cheeses such as feta and brie
     

Only you know which ones give you the IBS-D symptoms. But while you figure out your own triggers, you might want to take special care with foods known to cause symptoms in some people with your condition:

  • Broccoli, onions, and cabbage
  • Fried or fatty foods (such as French fries)
  • Milk or dairy products (such as cheese or ice cream)
  • Alcohol
  • Caffeine in coffee, teas, and some sodas
  • Carbonated drinks
  • Chocolate
  • Gluten, which can be found in wheat, rye, and barley

Sorbitol (a sugar substitute found in gum and mints) and fructose (a simple sugar in honey and some fruits) also trigger IBS symptoms in some people.

How you eat may also give you trouble. You might be bothered by foods with extreme temperatures, especially if you have them together. For example, ice-cold water with steaming hot soup. Many people also get symptoms after large meals.

Try to eat less at each meal, or have four or five small meals a day.

Remember, your reactions to what you eat are unique, Bonci says. So, experiment with different foods until you’ve come up with your own IBS nutrition prescription.

“There isn’t an IBS diet, per se,” Bonci says. “Some people will find they’re OK with particular foods, and other people find there’s just no way.”

It’s a good idea to follow a balanced diet when you’re living with IBS-D. Experiment with what you eat to find out which foods work for you and which ones seem to trigger your symptoms. Everyone with this condition is different, so not everyone reacts to the exact same foods. A low-FODMAP diet or a gluten-free diet may ease IBS-D symptoms, but it’s important to talk with your doctor or a registered dietitian before you try any new eating plan.

Does magnesium help with IBS-D?

No. While magnesium supplements may ease constipation, they can trigger diarrhea.
 

Are boiled eggs safe for IBS-D?

Possibly. Eggs may help firm up loose stool. They’re also low in FODMAPs, making them more likely to be IBS-friendly.

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