Top Foods — Ranked by Evidence
| Rank | Food | Mechanism | Evidence |
|---|---|---|---|
| #1 | Carrot | No fermentable oligosaccharides. Beta-carotene is gut-soothing. Low residue, well-tolerated.... | strong |
| #2 | Rice | Zero FODMAPs. Easily digested starch. Binds loose stool in IBS-D.... | strong |
| #3 | Blueberry | Low fructose-to-glucose ratio (safe absorption). Anthocyanins reduce gut inflammation.... | moderate |
| #4 | Firm Tofu | Zero FODMAPs. Plant protein without GOS or fructans found in whole legumes.... | strong |
⚠️ Foods to Avoid
garliconionwheatryelegumes (GOS)applewatermelonmilk (lactose)honeyartificial sweeteners