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IBS Diet - Discovering FODMAP Free Food

Updated on September 12, 2013

Foods That Can Be Eaten Without The Common Symptoms Of IBS


For anyone affected by it, eating well and at the same time trying to avoid the symptoms associated with Irritable Bowel Syndrome can be a struggle. For every individual, the lists of foods that affect them will be different. Finding a suitable IBS diet that relieves the symptoms can be a difficult and lengthy process.


The low FODMAP diet originates from Melbourne Australia and was developed by Dr Sue Shepherd. Results have shown that about 75% of IBS sufferers have had an improvement of their symptoms after being on this diet. FODMAP stands for Fermentable, Oligo-saccharides, Di-saccarides, Mono-saccharides And Polyols, or more simply, fructans, galacto-oligosaccharides, polyols, fructose and lactose.

Suffering with IBS
Suffering with IBS | Source

A Video about FODMAP's


Fructans - some fruit, vegetables and grains

Galacto-oligosaccharides - legumes such as beans, chick peas, lentils

Polyols – some fruits and vegetables, artificial sweeteners

Fructose - some fruits and honey

Lactose - some dairy products

These are short chain carbohydrates that are poorly absorbed in the small intestine. When they pass through to the large intestine they cause changes in fluid content and react with the gut flora, causing bacterial fermentation. For susceptible individuals, this results in symptoms such as diarrhoea, bloating and excessive wind.


It is advised that you reduce your diet to eating only foods that were regarded as low FODMAPs. Keep a food diary of everything you eat and how your symptoms are. Gradually re-introduce other foods, and if the symptoms return, stop eating them, but if you find you are OK, add them to your list of foods suitable to you. If you have any concerns about keeping to a healthy diet it is always advisable to seek advice from your Doctor or a qualified nutritionist before restricting the foods you eat. The FODMAP diet is still in its infancy and research into the food groups continues so it is worth researching online reguarly to get a good picture of all the foods that are included.


The low FODMAPs diet has worked well for many and has been a welcome discovery. The symptoms that would normally be experienced can be significantly reduced and Irritable Bowel Syndrome can have less impact on everyday life. An IBS diet based on low FODMAPs foods has worked for others, it could for you.


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