For people with IBS or those who are especially sensitive to the gastrocolic reflex, following a low-FODMAP diet can be extremely helpful. FODMAPs are certain carbohydrates that are difficult to digest and can aggravate symptoms such as bloating, abdominal cramps, and diarrhea. This diet works by removing those hard-to-digest carbs that often trigger digestive distress. Gentle foods like oats, quinoa, carrots, and spinach are generally easier on the gut and may help limit the urge to rush to the bathroom after meals. According to Dr. Salhab, a low-FODMAP approach can help “reduce the strength of contractions in the colon” for people with IBS.

2. Bananas

Bananas are well known for being easy on the digestive system. They’re rich in soluble fiber, which helps firm up stool and promote more regular bowel movements. Bananas also replenish key electrolytes—especially potassium—which supports healthy digestion. Eating one can help calm the gut and reduce sudden bathroom urgency.

3. Ginger

Ginger has a long history as a digestive soother. It can help reduce cramping and discomfort after eating, particularly in people with IBS. By calming the digestive tract and easing inflammation, ginger may lessen the intensity of the gastrocolic reflex. Adding ginger to meals or drinking ginger tea after eating can be especially beneficial.

4. Plain Yogurt (with probiotics)

Plain yogurt that contains live probiotic cultures can support better gut health. Probiotics help balance the gut microbiome, which may reduce IBS symptoms. With a healthier digestive environment, your body may respond less dramatically after meals, lowering the urge to head straight to the bathroom.