Are there times you eat something and either suddenly or a few hours later you find yourself bloated, uncomfortable and running to the bathroom? Here are 10 foods known to be problematic for many individuals who have Irritable Bowel Syndrome or IBS.
The low FODMAP diet for IBS is a clinically proven, medically directed diet that can help the millions of people all over the world who suffer with irritable bowel syndrome (IBS). Here are 10 foods that can often trigger gut symptoms for IBS sufferers according to Monash University, whose researchers developed the diet.
Garlic & Onions
One of the first things that many doctors tell their IBS patients embarking on the low FODMAP diet is to avoid garlic and onion. This is a blessing, and a curse. Both garlic and onions contain fructans (part of the “O” or oligosaccharides in the acronym), which is the FODMAP that statistically creates the most digestive upset for the most people. Garlic and onion in all their forms – fresh, dried, shallots, scallions, other alliums – are in many recipes and prepared products. By avoiding them, many can settle their digestive system, but it can also lead to over-restriction, which is a type of disordered eating, not sustainable, and ultimately not beneficial for your microbiome. Working with a Registered Dietitian can help you navigate the complex and nuanced diet. You can read more about this in our article about Garlic and The Low FODMAP Diet.
Bananas
We love bananas! And thankfully you can enjoy them while following the low FODMAP diet. Unripe common bananas are very low FODMAP (have a whole banana), and ripe bananas have a serving size of 35 grams, which is about one-third of a medium banana. You can even have banana bread! Read more in Are Bananas Low FODMAP?
Avocados
Many people are told to avoid avocados on the low FODMAP diet. This is not true! 30 grams of avocado are low FODMAP and that is plenty to mash into guacamole, dice to top a salad, or slice and add to a piece of sourdough toast. Read more in Is Avocado Low FODMAP?
Bread
Those following the low FODMAP diet want to know if they can have bread. They can, but there is a lot to know. The low FODMAP diet is not a gluten-free or wheat-free diet, but wheat does contain fructans. So, how do you choose bread? It’s complicated! This is a perfect reason why working with a FODMAP dietitian is paramount for your best chance of success with the diet. Read more in How To Choose Low FODMAP Bread.
Coffee
Coffee contains no FODMAPs, but it can be a gut irritant, due to the caffeine. So, it is allowed on the low FODMAP diet, but always eat and drink to your own tolerances. Also, if you are enjoying coffee, make sure whatever you add to it is low FODMAP. Sugar is low FODMAP, as is stevia and lactose-free dairy milk, as well as many alt milks (check labels for high FODMAP ingredients). Read more in IBS, The Low FODMAP Diet, Coffee & Coffee Drinks
Cheese
Folks want to know if they can eat cheese while following the low FODMAP diet and the answer is YES! Many cheeses are considered low enough in lactose or even lactose-free, such as cheddar, Swiss, Monterey jack, mozzarella, Parmesan and more. Read more in Is Cheese Low FODMAP?
Almonds
There is a lot of confusing information out there about almonds, because they will often be listed on “high FODMAP” lists as foods to avoid. The fact is that 12 grams of almonds, which is about 10 whole nuts, is a low FODMAP serving size and can be enjoyed even during the most restrictive Elimination Phase. Check out our Low FODMAP recipes with almonds here.
Blueberries
Unfortunately, blueberries are often on those “high FODMAP” lists that many doctors hand out. The fact is that during lab testing, blueberries have been shown to be low FODMAP in amounts that range from ¼ cup to 1 whole up! That’s a lot of berries! Enjoy. Read more in Blueberries! 11 Delicious Ways To Add Healthy Blueberries To Your Day
Protein
Let’s end on a positive note. All pure proteins are free of any FODMAPs! FODMAPs are carbohydrates. Proteins such as beef, poultry, fish, shellfish, and eggs are all allowed while following the low FODMAP diet. It can be easy to adapt your favorite recipes. You can find all of our low FODMAP recipes here!
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