Fiber & IBS: What to Know Before You Load Up on Summer Salads

When summer arrives, it's natural to crave fresh salads filled with crunchy veggies and colorful toppings. They're light, refreshing, and perfect for hot days. But if you have IBS, piling your plate with raw vegetables and fiber-rich foods might not be as gut-friendly as it sounds. Many people with IBS struggle with bloating, cramping, or digestive discomfort after eating foods high in fiber, especially if they aren't the right kind. The truth is, not all fiber is the same, and if you’re following a low FODMAP or IBS-friendly diet, it's important to understand the difference.

There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water and helps slow digestion. It’s gentle on the gut and can ease both constipation and diarrhea, making it a smart choice for those managing IBS symptoms. You'll find soluble fiber in foods like carrots, zucchini, oats, and kiwi. Insoluble fiber, on the other hand, adds bulk and speeds things up in your digestive system. While that may sound helpful, it can actually irritate a sensitive gut—especially if you suddenly eat a lot of it. Raw kale, cabbage, and whole wheat bread are examples of high insoluble fiber foods that might trigger bloating or gas in some people with IBS.

This is where summer salads can become tricky. Many typical salad ingredients are either high in insoluble fiber or high in FODMAPs, meaning they can cause digestive upset for people with IBS. Think onions, garlic, broccoli, cauliflower, or big bowls of raw greens. But you don’t have to give up salads altogether. The key is to build them the smart way. Start with a base of low FODMAP leafy greens like spinach, arugula, or lettuce. Add IBS friendly veggies like cucumbers, red bell peppers, and shredded carrots. These ingredients are easier on your gut while still giving you the crunch and color you're craving.

Protein is another helpful ingredient to include in a gut-healthy salad. Grilled chicken, eggs, canned tuna in olive oil, or firm tofu are all great options that add nutrition and help balance the meal. One common salad mistake is the dressing—many store-bought versions are packed with garlic, onion, or other high FODMAP ingredients. That’s where Fody Foods dressings come in. Their dressings are Low FODMAP certified and taste great without upsetting your stomach. They're easy to keep in the fridge and make every salad feel more flavourful and satisfying.

When it comes to toppings like nuts or seeds, moderation is key. A small sprinkle is usually fine, but going overboard can cause problems. The same goes for beans or legumes, which are often added to salads but can be hard on digestion for those with IBS. If you’re unsure where to start, using a FODMAP grocery list when shopping can help you stay on track. It’s also smart to lightly cook or steam some veggies before adding them to your salad. Cooked carrots, zucchini, or green beans are often easier to digest than raw ones, especially if you’re still working on building up your fiber tolerance.

If you're introducing more fiber into your diet this summer, go slow. Adding too much too fast can shock your gut and cause symptoms to flare up. A good strategy is to introduce one fiber-rich, Low FODMAP food at a time and see how your body responds. And don’t forget about water—fiber works best when you’re hydrated, so make sure you’re drinking plenty throughout the day, especially in the heat.

Here’s an easy example of a gut-friendly salad to try: Fody's Rainbow Low FODMAP Salad

At the end of the day, fiber is essential for a healthy gut, even with IBS. But the type of fiber and how much you eat matters. With the right mix of low FODMAP ingredients, simple adjustments, and a little planning, you can enjoy delicious summer salads that keep your gut feeling good. So don’t fear the fiber—just be smart about it, and your belly will thank you.