Fatty Fish and Nuts
Omega-3 fatty acids contain many anti-inflammatory properties, which play many important parts in the body. By reducing inflammation, they may help alleviate many symptoms of IBS. You can get more omega-3 fatty acids from a variety of fatty fish. Common options include whitefish, salmon, sardines, rainbow trout, mackerel, herring, black cod, and anchovies. If possible, it is better to eat wild-caught rather than farm-raised fatty fish. [9]
Nuts are a great source of omega-3 fatty acids, protein, fiber, and many other nutrients. Common low-FODMAP options include almonds, hazelnuts, Brazil nuts, walnuts, pine nuts, pecans, and macadamia nuts. Eating nuts would make you feel fuller after a snack or meal, thus keeping you from eating too much. While unsaturated fat can be found in nuts, this type of fat can actually help lower cholesterol level and improve your cardiovascular health. More importantly, these foods contain certain components that can benefit the gut flora and IBS symptoms. [10]
