Download our Low FODMAP diet PDF, which includes a full low FODMAP food chart, high and low FODMAP examples, and answers to the most common questions about following the low FODMAP diet for IBS.
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Low FODMAP foods list: what to avoid and what to eat with IBS
Knowing which foods are high FODMAP and which are low FODMAP is essential when you are using the Low FODMAP diet for IBS. The chart below highlights common high FODMAP foods that can trigger bloating, gas, abdominal pain, constipation, and diarrhea, so you can quickly see what to limit and what to swap for more gut-friendly options. Use this visual food list as a simple guide when planning meals for IBS and sensitive digestion.
How to prepare low FODMAP meals using your FODMAP food chart
Meal preparation on the Low FODMAP diet becomes much easier when you use a FODMAP food chart to guide your ingredient choices. Start by swapping high FODMAP foods for low FODMAP alternatives that are less likely to trigger IBS symptoms such as bloating, gas, abdominal pain, constipation, or diarrhea.
Pay close attention to portion sizes, since some foods, like green beans, are low FODMAP in small servings but high FODMAP in larger amounts. Keep simple low FODMAP snacks on hand, such as rice cakes with peanut butter or lactose-free yogurt with blueberries, to support easier digestion throughout the day.
With the right low FODMAP ingredients, your meals can stay flavorful while helping manage IBS symptoms more effectively.
Making the Low FODMAP diet for IBS easier to follow
Navigating a Low FODMAP diet can be a useful step toward relieving IBS symptoms and improving gut health, but it does come with a learning curve. It takes time to recognize which foods are high FODMAP, which brands are truly FODMAP-friendly, and how to balance low FODMAP eating with other needs like gluten-free options.
To make this process simpler, download our low FODMAP diet PDF, which includes a detailed FODMAP food list and FODMAP food chart. You can use it as a shopping guide, a quick-reference list in your kitchen, and a practical tool to help you follow the low FODMAP diet for IBS with more confidence and less stress.
References
Canavan, C., West, J. and Card, T., 2014. The epidemiology of irritable bowel syndrome. Clinical epidemiology, 6, p.71. https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3921083/
Saha, L., 2014. Irritable bowel syndrome: pathogenesis, diagnosis, treatment, and evidence-based medicine. World Journal of Gastroenterology: WJG, 20(22), p.6759. https://www.ncbi.nlm.nih.gov/pmc/articles/pmc4051916/
Gibson, P.R. and Shepherd, S.J., 2010. Evidence‐based dietary management of functional gastrointestinal symptoms: the FODMAP approach. Journal of gastroenterology and hepatology, 25(2), pp.252-258. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1440-1746.2009.06149.x
Murray, K., Wilkinson-Smith, V., Hoad, C., Costigan, C., Cox, E., Lam, C., Marciani, L., Gowland, P. and Spiller, R.C., 2014. Differential effects of FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) on small and large intestinal contents in healthy subjects shown by MRI. The American journal of gastroenterology, 109(1), p.110. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3887576/
Marsh, A., Eslick, E.M. and Eslick, G.D., 2016. Does a diet low in FODMAPs reduce symptoms associated with functional gastrointestinal disorders? A comprehensive systematic review and meta-analysis. European journal of nutrition, 55(3), pp.897-906. https://link.springer.com/content/pdf/10.1007/s00394-015-0922-1.pdf
Aboutibs.org. 2017.
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