Seeds
Of all the various seed forms, flaxseeds and chia seeds seem to provide the greatest benefit to people with IBS – particularly if you lean more towards the constipated side of things. Both are a good source of fiber and omega-3 fatty acids. On top of salads or oatmeal, you can sprinkle them or add them to your smoothies.
For snacking, the following seeds have been found to be great for IBS as they are low in FODMAPs:
- Sunflower
- Pumpkin