FacebookIrritable bowel syndrome or IBS affects as many as 18% of the population worldwide. Food and/or stress can contribute to unpleasant digestive symptoms including abdominal pain and cramping, diarrhea, constipation, gas, bloating, and changes in bowel movements. Living with IBS can be a challenge but by making changes to your diet you can manage your symptoms and reduce the frequency and severity of IBS flare-ups.
Many people who suffer from IBS find it helps to remove a certain group of foods from their diet – FODMAPS. Fermentable oligo-, di-, mono-saccharides and polyols, or FODMAPs, are a group of carbohydrates that can be difficult to digest. By restricting your intake of these foods, you can manage your IBS symptoms and reduce the frequency and severity of IBS flare-ups.
In this article, you’ll learn the basics about what FODMAPs are and why they can be difficult for IBS sufferers to digest. You’ll also receive a list of the top 64 foods that are safe for people with IBS.
What Are FODMAPs?
As mentioned above, FODMAPs are a group of short-chain carbohydrates that some people have difficulty digesting. Because these foods are resistant to digestion, they aren’t absorbed into the bloodstream as quickly as other foods. Once they reach the end of your digestive tract, the bacteria in your gut start to break them down, producing hydrogen gas as a byproduct which then causes unpleasant digestive symptoms such as bloating, cramping, and abdominal pain.
Here’s an overview of common FODMAPs in food:
- Fructose – A type of sugar found in fruits and vegetables.
- Fructans – Found in grains like wheat, barley, rye, and spelt.
- Galactans – Primarily found in beans and legumes.
- Lactose – A type of sugar found in dairy products.
- Polyols – Found in sweeteners like xylitol, sorbitol, and mannitol.
- Some of the foods highest in FODMAPs include things you would probably consider healthy like fruits and vegetables. FODMAPs can also be found in sweeteners, dairy products, beans, legumes, processed grains, and certain beverages including beer, soft drinks, sweetened beverages, and fortified wine.
64 Foods IBS Sufferers Can Enjoy Safely
Sufferers of IBS often find that switching to a low-FODMAP diet helps with their symptoms. Some research shows that a low FODMAP diet may be beneficial for people with other digestive conditions like inflammatory bowel disease (IBD) and certain functional gastrointestinal disorders (FGID). Switching to a low-FODMAP diet may help ease symptoms such as bloating, gas, diarrhea, constipation, and abdominal pain.
Fortunately, the list of low-FODMAP foods is quite extensive. It may take some time to learn the ins and outs of the low-FODMAP diet, but you’ll never feel restricted.
- Blueberries
- Cantaloupe
- Grapefruit
- Grapes
- Kiwi
- Lemon
- Lime
- Mandarins
- Melon (not watermelon)
- Oranges
- Passionfruit
- Raspberries
- Strawberries
- Bell peppers
- Bok choy
- Carrots
- Chives
- Cucumbers
- Eggplant
- Ginger
- Green beans
- Kale
- Lettuce
- Olives
- Parsnips
- Potatoes
- Radishes
- Spinach
- Squash
- Sweet potato
- Tomatoes
- Turnips
- Yams
- Zucchini
- Almonds
- Peanuts
- Pecans
- Pine nuts
- Macadamia nuts
- Walnuts
- Chia seeds
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Brown rice
- Buckwheat
- Corn
- Millet
- Oats
- Polenta
- Quinoa
- Tapioca
- Eggs
- Beef
- Chicken
- Fish
- Lamb
- Pork
- Turkey
- Shellfish
- Lactose-free dairy
- Cheddar cheese
- Feta cheese
- Parmesan cheese
Tips for Switching to a Low FODMAP Diet
Understanding which foods are low in FODMAPs is one thing, but cutting such a long list of high-FODMAP foods out of your diet is another. A low FODMAP diet should be followed under the guidance of a registered dietitian. Head to Schär's Find a Dietitian database to find an expert nutritionist near you!
