IBS Diet Swaps

Daily Health Solutions, Digestive Health, Healthy Living, IBS
on July 25, 2012

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 

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