The eating plan that soothes IBS is the one that works best for you. Many experts have recommended special eating plans, but these may be so restrictive that you miss out on important nutrients and skip foods that actually wouldn’t bother your digestive system. A better plan: Follow a few basic rules and keep a food diary to discover which foods trigger your symptoms. When you find a potential trouble food, eliminate it for a week to see if you feel better. Common trigger foods worth avoiding include alcohol, chocolate, caffeinated beverages such as coffee and sodas, medications that contain caffeine, and sugar-free sweeteners such as sorbitol and mannitol.

• Foods that can make gas and bloating worse for some people include high-fat items (like cheese and butter) as well as beans, broccoli, cabbage and cauliflower.
• Many people with IBS are lactose intolerant; they lack enzymes that digest milk sugar. If you skip milk, be sure to take calcium supplements for bone health.
• Should you skip gluten? First ask your doctor for a test to see if grains like wheat, rye and barley trigger an immune reaction in your digestive system.
• One nutrient worth eating more of is soluble fiber, found in barley, pears and oatmeal. Added slowly to your diet, it can soothe symptoms.
• Yogurt and foods fortified with probiotics are also smart additions; these good bacteria can ease pain, muscle spasms, constipation and diarrhea.

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