Irritable Bowel Syndrome is a gastrointestinal disorder that affects millions of people worldwide. Its symptoms are estimated to affect 10% to 15% of the U.S. population. IBS is characterized by abdominal pain, bloating, and disruptions in bowel movements, either diarrhea, constipation, or both, which can significantly affect daily life.

While IBS is not associated with long-term structural damage to the digestive tract and does not develop into other potentially serious diseases like colon cancer, IBS is considered a chronic illness that may sometimes be treated using diet, lifestyle modifications, or medication. Perhaps the best and most direct means of treating IBS is through changes in diet.

However, due to the variability of IBS, there isn't one type of diet to treat IBS. What works for one person may not work for another. Therefore, an individualized approach is imperative. Below, we dive into the best diets and strategies that can help manage IBS, while also emphasizing the importance of consulting a healthcare provider or dietitian before embarking on any significant dietary changes.

Irritable Bowel Syndrome and the Role of Diet

IBS often is associated with heightened sensitivity of the nerves of the digestive tract, which produces abnormal bowel movements and discomfort. Researchers believe that the way the gut communicates with the brain is thought to be one reason for heightened sensitivities. Many IBS patients find managing their symptoms relies on identifying foods that trigger reactions. Some types of IBS will worsen symptoms, whereas others will decrease discomfort. There are three typical types of IBS:

• IBS with Diarrhea (IBS-D)
• IBS with Constipation (IBS-C)
• IBS with Mixed Symptoms (IBS-M)

Since every two individuals have their unique set of precipitating factors, each type of food is to be identified to someone that exacerbates the symptoms. A diet customized to each form of IBS can assist in reducing the symptoms and enhancing the quality of life.

Important Dietary Interventions for IBS Management

Given the complexity of IBS, most healthcare providers recommend a two-phase approach- increase fiber intake and avoid trigger foods. Here's a breakdown of both strategies and the diets that align with them.

Increase Fiber Intake

Fiber is very influential in digestive health, and its impact in particular is significantly beneficial for an IBS. Fiber helps balance bowel movements while making stools soft and easy to pass, and this is extremely helpful for persons with constipation (IBS-C). As recommended by Dietary Guidelines for Americans, adults have a suggested level of 22 to 34 grams fiber per day.

The consumption of fiber, however, should be increased gradually. Too much fiber at once might exacerbate some of the symptoms, including gas and bloating. Increasing hydration is important because it can help fiber function and alleviate constipation.

There are two types of fiber: soluble and insoluble.

Soluble Fiber: It is water-dissolving and helps to create a gel-like effect to control the movement of bowels. For individuals suffering from IBS, it is quite safe compared to insoluble fiber.

Insoluble Fiber: Found in whole grains and vegetables, it irritates the gut of individuals who are diagnosed with IBS and they develop bloating and gas more severely.

Avoid Trigger Foods

The main aspect of managing IBS is avoiding foods that trigger the symptoms. Some of the common culprits include:

Gluten: This protein is found in wheat, rye, and barley. Gluten irritates the digestive tract in most people, and this irritation worsens in individuals with gluten sensitivity or celiac disease.

Lactose: This sugar found in dairy products causes bloating, cramps, and diarrhea in those with lactose intolerance.

FODMAPs: Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are short-chain carbohydrates that can cause IBS symptoms. They are poorly absorbed in the small intestine and ferment in the colon, producing gas and bloating.

Also Read: Irritable Bowel Syndrome: Switching To High Sugar Diet Can Reduce IBS Symptoms

Best Diets for IBS Relief

Now that we understand the general strategies for managing IBS through diet, let's explore specific diet plans according to the U.S. News & World Report that have been proven effective for many individuals with the condition.

Low FODMAP Diet

The Low FODMAP Diet, which was developed by researchers at Monash University, is one of the most well-researched and effective dietary approaches for IBS. This diet eliminates foods high in FODMAPs, such as certain fruits, vegetables, dairy products, and legumes. By restricting these foods, individuals can reduce bloating, gas, and other symptoms commonly associated with IBS.

What to Eat on a Low FODMAP Diet

• Eggs, poultry, fish, tofu, and tempeh
• Grapes, oranges, and berries
• Spinach, zucchini, carrots, and bell peppers
• Rice, oats, quinoa, and popcorn
• Lactose-free products, including milk and cheese
• Almonds, macadamia nuts, and peanuts

What to Avoid

• High-FODMAP fruits like apples, pears, and watermelon
• Dairy containing lactose
• Legumes, including lentils and chickpeas
• Wheat and rye products

Research proves that the low FODMAP diet brings about relief in 60% to 85% of IBS patients, therefore it is among the most often recommended diets for IBS.

Low-Residue Diet

A Low-Residue Diet is a short-term approach used to reduce fiber intake and avoid foods that contribute to stool bulk. This diet is typically recommended during IBS flare-ups or other gastrointestinal conditions. It focuses on easy-to-digest foods that won't irritate the digestive system.

What to Eat on a Low-Residue Diet

• White bread, pasta, and rice
• Peeled and soft-cooked fruits and vegetables like bananas, cantaloupe, and green beans
• Lean meats such as chicken and fish, eggs, and tofu
• Low-fat products like smooth yogurt and cream cheese

This diet may be helpful to provide temporary relief during flare-ups but is not recommended for a long time as it is restrictive.

Gluten-Free Diet

A Gluten-Free Diet involves the removal of foods that contain gluten, which is a protein found in wheat, barley, and rye. Although typically used to manage celiac disease, this diet may also benefit those with IBS, if gluten is their trigger.

What to Eat on a Gluten-Free Diet

• Fruits and vegetables
• Quinoa, rice, oats, and corn products
• Meat and fish as long as it is unprocessed and gluten-free
• Beans and lentils

A gluten-free diet can also help reduce symptoms of IBS and suspected gluten sensitivity, especially bloating and gas.

More Tips to Manage IBS Through Diet

In addition to the right diet, healthy eating habits can also promote digestive health and alleviate IBS symptoms. These include:

• Eating at the same time each day will keep your digestive system on track.
• Chew your food properly and don't gobble down your food so that there will be no bloating or indigestion.
• Drink fluids during the day for proper digestion and to prevent constipation.
• Caffeine is irritating to the gut and will activate IBS symptoms, so one should have it in moderation or avoid it at all costs.

How to Find the Right Diet for You?

Diet management of IBS is more of a trial-and-error process. What works for one person may not work for another, so it's best to work with a healthcare provider or dietitian who specializes in gastrointestinal health. By identifying trigger foods, increasing fiber intake, and adopting the right diet plan, many individuals can successfully manage their IBS symptoms and lead a healthier, more comfortable life.

It started with a simple TikTok video, four large carrots shaved into ribbons, mixed with garlic, sesame oil, lime juice, coconut aminos, rice vinegar, and green onions. The resulting “crunchy and addictive” salad quickly racked up millions of views under the viral trend #EatYourRetinol. But is it just social media hype, or can what’s on your plate really show up on your face?

The trend encourages eating vitamin A-rich foods, like carrots, to support skin health from the inside out. “Skincare always starts within,” says Johanna Salazar, registered dietitian nutritionist and founder of Healing Nutrition, as noted by Martha Stewart. But experts urge a balanced view: while diet can support your skin, it’s not a magic replacement for topical care.

What’s in the Carrot Salad That’s Good for Your Skin?

The base of the salad, carrots, are packed with beta-carotene, a precursor to vitamin A, known for boosting skin cell turnover and promoting a radiant complexion. Pairing it with a fat, like sesame oil, helps your body absorb the fat-soluble vitamin. Lime juice adds vitamin C, key for collagen production, while garlic and green onion offer prebiotics that support gut health, which in turn impacts skin health.

Sesame seeds sprinkled on top bring in vitamin E and fiber, which contribute to skin hydration and a healthy glow.

“It’s a nice mix of ingredients that all play small but beneficial roles in skin support,” says Salazar.

Dermatologists Weigh In: Not a Cure-All

Lauren Kole, M.D., associate professor of dermatology at the University of Alabama at Birmingham, appreciates the effort to eat for skin health—but with a word of caution.

“Deficiencies in certain vitamins and minerals can negatively affect the hair, skin, and nails,” she says. “But eating an excess doesn’t necessarily make your skin better.”

Kole points out that while beta-carotene from carrots is helpful, it's not strong enough to replace prescription retinol or other topical treatments for conditions like acne or hyperpigmentation. “Diet is not a substitute for proper skin care,” she emphasizes.

Beyond Carrots: Other Skin-Loving Foods

Experts agree that eating for your skin isn’t just about one salad. A variety of fruits, vegetables, and healthy fats are essential. Salazar and Kole both recommend incorporating:

Dark-colored fruits like berries and red grapes, which are high in antioxidants that fight oxidative skin damage.

Leafy greens such as spinach, kale, and chard, which are rich in vitamin C and help with collagen production.

Vegetables like broccoli, mushrooms, and cauliflower, which support healthy pigmentation and skin repair.

Healthy fats including avocados, walnuts, flaxseeds, and omega-3-rich foods to reduce inflammation and maintain skin moisture.

According to Kole, diets like the Mediterranean diet—rich in plant-based foods and good fats, have shown potential skin benefits in clinical settings.

Don’t Ditch Your Skincare Just Yet

While the “Eat Your Retinol” movement has its heart in the right place, Salazar and Kole stress that no food trend should replace professional skincare or personalized advice.

Lizzy Davis, Ph.D., a dietitian and assistant professor at UAB, advises people to approach such trends with balance.

“Cooking carrots, for example, doesn’t reduce their skin-friendly fiber,” she notes. “It can actually make them easier to digest and still beneficial.”

Davis also warns against over-relying on TikTok or Instagram for skincare advice. “Talk to your doctor or a registered dietitian,” she says. “Social media is convenient, but it can’t give you a plan tailored to your needs.”

We already know that ultraprocessed foods are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, lung cancer.

According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung cancer, compared to those who eat the least, even when accounting for smoking and other known risk factors.

What Are Ultraprocessed Foods?

Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking.

According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.

Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.

These additives enhance taste, shelf-life, and appearance, but at what cost?

What Does The Study Reveal About Food Choices and Lung Cancer Risk

Researchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and Nutrition Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.

On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.

Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.

“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”

Why Would Food Be Linked to Lung Cancer?

Experts believe multiple mechanisms could be behind the link.

“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”

One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures.

The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.

Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.

Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN.

“Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.

Smoking Isn’t the Only Risk Factor

Lung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.

Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.

What You Can Do: Eat More Whole Foods

The takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.

According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.

Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

Fish oil is a star supplement loaded with omega-3 fatty acids like EPA and DHA. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.

Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.

A Boost for the Heart

Fish oil plays a major role in promoting heart health. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.

Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.

Hormones, Menstrual Cycles and PMS

Women facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.

Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.

Pregnancy, Postpartum and a Baby’s Brain

The benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.

Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.

Bones, Joints and the Menopause Years

Post-menopause, bone health becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.

Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.

Better Moods and Sharper Minds

Women are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.

Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.

Your Skin Will Thank You Too

Dr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.

Final Thoughts Before You Pop That Capsule

Dr Bhatia emphasises that while fish oil is a powerful supplement, it should complement a balanced diet and healthy lifestyle. He strongly recommends consulting a healthcare professional before starting, especially for those on medication or with existing conditions.

Khurana suggests aiming for 250–500 mg of combined EPA and DHA daily, either through fatty fish like salmon or through supplements. Fish oil, he concludes, is a holistic powerhouse that can help women thrive at every stage of life.