What I'm Eating Right Now With IBS
This post reflects what I'm eating at the time of writing. My diet continues to evolve as I learn more about my body, identify triggers, and experiment with reintroducing foods. I'll continue updating my journey here on Plot Twist IBS.
One of the questions I get asked most often is:
"So what do you actually eat?"
The answer changes over time.
Right now, I'm eating a fully low-FODMAP diet.
The low-FODMAP diet is not intended to be a forever diet, and my goal isn't to avoid foods indefinitely. But at this point in my journey, my digestion is so sensitive that I find myself reacting not only to obvious triggers, but also to foods that are simply harder for my body to digest.
After years of symptoms, testing, trial-and-error, and periods where my digestive system feels especially reactive, I've found myself back at a place where simplicity is helping the most.
So for now, I'm keeping things as gentle as possible.
What I'm Hoping to Accomplish
My goal isn't restriction for the sake of restriction.
My goal is to calm my digestive system enough that I can better understand what is helping, what is hurting, and eventually work toward reintroducing foods.
Like many people with IBS, I would love a larger list of foods I can eat.
But right now, I'm focused on feeling better and creating some stability before expanding my diet again.
The Fruits I'm Eating
Currently, the fruits that work best for me include:
Blueberries
Citrus fruits
Kiwi
Pineapple
These tend to be my go-to options when I want something sweet that doesn't leave me regretting it later.
The Vegetables I'm Eating
My vegetable choices are fairly simple right now:
Leafy greens
Carrots
Broccoli heads
Cucumbers
Olives
Scallion greens
White potatoes
Yellow squash
I've learned that just because a vegetable is considered healthy doesn't mean it's necessarily a good fit for my digestive system.
At this stage, I'm prioritizing vegetables that I consistently tolerate well.
Protein Sources
I eat a variety of proteins, including:
Chicken
Beef
Pork
Fish
Eggs
Protein tends to be one of the easier parts of my diet, and most meals are built around a protein source combined with vegetables and a starch.
Grains and Starches
Some of my staples include:
Gluten-free oats
Rice
Quinoa
White potatoes
These foods form the foundation of many of my meals and help keep things simple.
Nuts and Snacks
For nuts, I currently tolerate:
Peanuts
Pecans
Walnuts
Because IBS can make snacking feel complicated, finding a handful of reliable options has been incredibly helpful.
Dairy
I don't eat dairy.
I'm severely lactose intolerant, and dairy consistently causes problems for me.
One exception is lactose-free yogurt, which I tolerate well and eat regularly.
Drinks
My beverage choices are fairly simple:
Water
Coffee
Green tea
Soda water
I've found that keeping things simple helps me better identify patterns and understand how my body is responding.
Sweeteners
When I need a sweetener, I typically use:
Regular sugar
Maple syrup
Nothing fancy.
Just options that seem to work for me right now.
Grocery Shopping With IBS
One of the biggest challenges of eating with IBS is navigating packaged foods.
Ingredients that seem harmless can sometimes hide onion, garlic, inulin, chicory root, or other ingredients that don't work well for me.
When I'm shopping, I frequently use the FIG app to help evaluate packaged and processed foods. It has become one of my favorite tools for quickly checking ingredients and identifying products that fit my current dietary needs.
Why I Rarely Eat at Restaurants Right Now
At this point in my journey, I don't eat at restaurants very often.
With so many foods currently off-limits, eating out feels more stressful than enjoyable.
Between hidden ingredients, cross-contamination, and the uncertainty of how food is prepared, I've found that cooking at home gives me the most confidence and the best chance of avoiding symptoms.
Will that always be the case?
I hope not.
One of my goals is to continue expanding my diet and feeling comfortable eating out again in the future.
This Is a Chapter, Not the Whole Story
One thing IBS has taught me is that nothing stays exactly the same forever.
What I'm eating today isn't necessarily what I'll be eating six months from now.
Some foods may eventually be reintroduced.
Others may prove to be long-term triggers.
For now, this is what my plate looks like.
It's not perfect.
It's not forever.
It's simply where I am in my journey today.
And if you're in a season of keeping things simple, eating cautiously, and trying to figure out what works for your body, I want you to know you're not alone.
I'll keep sharing what I'm learning along the way.
🍋 Good Food. Good Vibes. Good Gut Days.
