Lifestyle | Health & Wellness

10 Foods to Be Careful with If You Have Irritable Bowel Syndrome

This post may contain affiliate links. Please see our disclosure policy for details.

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

Garlic and Onion
Photo credit: Kurita 1014 via DepositPhotos.

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.


woman buying bananas
Photo credit: guruxox via DepositPhotos.

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 on board
Photo credit: fotovincek via DepositPhotos.

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?


assorted breads
Photo credit: movingmoment via DepositPhotos.

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 being poured into cup
Photo credit: ArturVerkhovetskiy via DepositPhotos.

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


assorted cheeses
Photo credit: NewAfrica via DepositPhotos.

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 in a bowl.
Photo credit: HayDimitriy via DepositPhotos.

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 in woman's hands.
Photo credit: pilipeichenko via DepositPhotos.

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


assorted protein sources.
Photo credit: Whitestorm4 via DepositPhotos.

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!

And Don’t Miss These Articles If You Have IBS

Low FODMAP Articles Image

Our team of low FODMAP and IBS trained dietitians and healthcare experts have written 100’s of Wellness Articles to help you THRIVE.

We have curated hundreds products to help you live your best life all in Our Shop!

36 Dishes You Didn’t Know You Could Make With Rice Noodles

main image of Low FODMAP Asian Tofu Noodle Papaya Salad on a gray plate against dark background
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Rice noodles are naturally gluten-free, but that isn’t the only reason to cook with them. They are delicious unto themselves, come in a variety of shapes, and are the noodle of choice in so many Asian-inspired recipes. But it doesn’t stop there! There are rice-based lasagna noodles, shells, manicotti, elbows…From soups to main dishes, casseroles, salads and summer rolls, we have 36 recipes for you to get you slurping with joy. Click for 36 Dishes You Didn’t Know You Could Make With Rice Noodles

30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed

closeup Low FODMAP Cream of Tomato Soupin white bowl; teal napkin
Photo Credit: Dédé Wilson from FODMAP Everyday®.

At FODMAP Everyday® we define “Quick” as a dish that can be on the table, ready to eat, in 30 minutes or less. “Easy” recipes have 15 minutes or less of prep time. All of these recipes are low FODMAP and free of gluten so they can be served to tender tummies too! Click for 30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed

Grab A Rotisserie Chicken On Your Way Home And Make Any Of These 18 Delicious Meals In Minutes

Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing on oval platter; marble surface

Grabbing a rotisserie chicken at the supermarket is not “cheating” by any stretch of the imagination. Having cooked chicken ready to use is a great jump-start to all sorts of creative recipes – from salads to main dishes, lunches and dinners – and is a brilliant move, in our book. Click for Grab A Rotisserie Chicken On Your Way Home And Make Any Of These 18 Delicious Meals In Minutes

Easy and Tasty: 34 Sides to Serve with Rotisserie Chicken for a Stress-Free Meal

overhead image of low FODMAP grilled corn with garlic herb butter
Garlic Herb Corn on the Cob. Photo Credit: Dédé Wilson.

We buy a rotisserie chicken every week – and enjoy the bounty for days. But we like to mix it up; potatoes, veggies (hot and cold), pasta – there are many ways to enjoy that chicken and to turn it into a meal. Here are our 34 community favorites. Click here for Easy and Tasty: 34 Sides to Serve with Rotisserie Chicken for a Stress-Free Meal

9 Insanely Delicious Easy Homemade Chicken Wing Recipes

Low FODMAP Hot Honey Chicken Wings in cast iron pan set on rack

Entire restaurants build their menu around chicken wings, but we’re going to show you how to make the best chicken wings at home – and they’re easier than you think. Most of these recipes are baked, not fried, so you will not only save on calories, but also have less mess and spend less time in the kitchen. Click here for 9 Insanely Delicious Easy Homemade Chicken Wing Recipes

Looking For More Delicious Ideas?

1000+ Low FODMAP Recipes

If you have been diagnosed with IBS and are following a Low FODMAP diet, we have 1000+ Gluten Free & Low FODMAP Recipes to help you live deliciously and symptom free!

You Might Also Be Interested To Read