A growing number of people with IBS are embracing an IBS diet that eliminates certain fibers and sugars to help manage their symptoms. Known as FODMAPs (for Fermentable Oligo-, Di,- and Mono-saccharides And Polyols), these substances may upset the natural balance in the gut and lead to debilitating symptoms. Use this list of FODMAPs IBS diet substitutions to eliminate possible causes of your GI problems.
Troublemakers: soy milk, cow’s or goat’s milk, yogurt or ice cream
IBS diet swap: lactose-free cow’s milk, yogurt, or ice cream; rice, coconut or almond milk
Troublemakers: beverages or condiments sweetened with high-fructose corn syrup, honey or agave
IBS diet swap: beverages, syrup or condiments sweetened with granulated sugar, evaporated cane juice, brown sugar, or 100 percent maple syrup
Troublemakers: dried fruit, fruit juices, trail mix or fruit bars
IBS diet swap: small portions (1/2 cup) fresh or frozen fruit
Troublemakers: apples, pears, stone fruits (cherries, peaches, prunes, apricots, avocados, mango) watermelon, blackberries
IBS diet swap: strawberries, blueberries, cranberries, grapes, pineapple, cantaloupe, honeydew, kiwi, ripe bananas, oranges, lemons, lines, grapefruit
Troublemakers: garlic, onions, broccoli, cauliflower, cabbage, mushrooms, sweet corn
IBS diet swap: garlic-infused oil, chives, spinach, lettuce, fresh tomatoes, cucumber, carrots, zucchini, bell peppers, white potatoes, small portions (1/2 cup) of green beans, peas, sweet potatoes
Troublemakers: wheat, barley or rye; breads, cereals, pastas, or baked goods made of wheat, barley or rye; high-fiber bars or cereals
IBS diet swap: oats, rice, cornmeal or quinoa, breads, cereals, pastas or baked goods made of oats, rice cornmeal or quinoa
Troublemakers: sugar-free candy sweetened with sorbitol, mannitol or maltitol
IBS diet swap: small portions (1-2 ounces) of sugar-sweetened candy
Troublemakers: beans chickpeas, baked or refried beans, or hummus
IBS diet swap: firm tofu
Troublemakers: pistachios or cashews
IBS diet swap: small portions (1 handful) or other nuts, nut butters or seeds