What to eat for IBS and bloating?

IBS (irritable bowel syndrome) is one of the most common digestive conditions, affecting how the gut moves and responds to food and stress. The most evidence-based nutritional approach for IBS is the low-FODMAP diet — a structured elimination protocol that removes fermentable carbohydrates (found in foods like onion, garlic, wheat, and certain fruits) that trigger symptoms in sensitive guts.

A gut health dietitian guides clients through the full low-FODMAP process: elimination, reintroduction, and long-term personalization. Square Fare prepares low-FODMAP meals for clients on this protocol — no onion, no garlic, no trigger ingredients — so the daily burden of eating safely is completely removed.

What to eat for SIBO?

SIBO (small intestinal bacterial overgrowth) occurs when bacteria that should live in the large intestine migrate into the small intestine, fermenting food before it can be properly digested. Nutritional treatment typically involves a low-fermentation diet — reducing the substrates that feed the overgrown bacteria — often combined with antibiotic or herbal antimicrobial treatment prescribed by a physician.

SIBO diets are highly individual and change as treatment progresses. A gut health dietitian tracks your symptoms and lab results, adjusting your protocol as you heal. Square Fare updates your meal plan alongside your evolving protocol — so you're always eating in alignment with your current stage of treatment.

What to eat for food sensitivities and intolerances?

Food sensitivities — unlike true allergies — produce delayed reactions that are often difficult to trace without structured elimination and reintroduction. Common triggers include gluten, dairy, eggs, soy, corn, and certain food additives. An elimination diet, guided by a registered dietitian, is the gold standard for identifying personal triggers.

Once triggers are identified, the challenge becomes eating well without accidentally consuming them — especially when eating prepared food. Square Fare's meals are prepared with full knowledge of your restrictions, every week, with no cross-contamination risk from undisclosed ingredients. For clients with food sensitivities, this is often the most valuable thing Square Fare does.

What to eat for gut microbiome health?

The gut microbiome — the trillions of bacteria living in your digestive tract — influences digestion, immune function, mood, inflammation, and even weight. A diverse, well-fed microbiome is associated with better health outcomes across almost every system in the body. Foods that feed beneficial gut bacteria include high-fiber vegetables, legumes, whole grains, fermented foods like kimchi, sauerkraut, and kefir, and prebiotic foods like garlic, onion, leeks, and Jerusalem artichoke.

Ultra-processed foods, refined sugar, alcohol, and frequent antibiotic use deplete microbiome diversity. A gut health dietitian can assess your current microbiome health — through symptom history, dietary analysis, or stool testing — and build a nutritional plan to restore and maintain it. Square Fare's clean, scratch-made meals are designed to support rather than disrupt the microbiome.

Frequently asked questions

What does a gut health dietitian do?

A gut health registered dietitian specializes in the relationship between food and digestive function. They assess your symptoms, medical history, and dietary patterns to identify the root cause of digestive issues — whether that's IBS, SIBO, food sensitivities, celiac disease, IBD, or microbiome imbalance. They then build a personalized nutrition protocol to address those root causes, guiding you through elimination diets, reintroduction phases, and long-term dietary strategies for digestive health.

What is the difference between a food allergy and a food sensitivity?

A food allergy involves an immediate immune response (IgE-mediated) that can be life-threatening — think peanut allergies or shellfish reactions. A food sensitivity or intolerance involves a delayed, non-immune reaction that typically causes digestive symptoms like bloating, gas, diarrhea, or stomach pain hours after eating. Food sensitivities are much more common, harder to identify, and best diagnosed through a structured elimination diet guided by a registered dietitian.

How does Square Fare handle strict dietary restrictions?

When a gut health dietitian refers a client to Square Fare, they share the client's full restriction list — no gluten, no dairy, no FODMAPs, no specific trigger foods — alongside their macro targets and health goals. Square Fare prepares every meal to those exact specifications, made fresh from scratch each week. There are no mystery ingredients, no shared equipment issues, and no need to read labels. For clients with complex food restrictions, this removes an enormous daily burden.

Can Square Fare prepare low-FODMAP meals?

Yes. Square Fare prepares low-FODMAP meals for clients whose dietitians have outlined their protocol. This includes avoiding high-FODMAP ingredients like onion, garlic, wheat, certain legumes, and specific fruits, while ensuring meals are nutritionally complete and genuinely enjoyable. As clients progress through FODMAP reintroduction, their meal plan updates accordingly.

Do I need a dietitian to order from Square Fare?

No — you can start directly by taking Square Fare's quiz, which collects your health goals, dietary restrictions, and food preferences. Claire personally reviews each profile and builds your meal plan from there. Many clients with digestive issues start independently and later connect with a gut health dietitian in the network for deeper support.