Dr. Rachel's Low-FODMAP Slow-Cooker Meal Recipes; Easy and Delicious (IBS-friendly!) (2024)

FAQs

What should a person with IBS eat for dinner? ›

Dinner A spinach salad with lean protein such as grilled chicken (made without oil). Snack Protein shake or protein bar. Be sure to read the label and avoid products with high fructose corn syrup or artificial sweeteners, because those ingredients alone can cause significant diarrhea.

Apples vs.

If you need a healthy snack, a banana that isn't too ripe is a good, low FODMAP choice. You can even use mashed banana in recipes that call for apples.

Low FODMAP foods to enjoy instead include:

Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries. Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.

Low FODMAP choices include plain cooked meats, poultry, seafood, eggs, while high FODMAP options include marinated meats, processed meats (e.g. sausage / salami) and meats served with gravy/sauces that may include high FODMAP ingredients.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).

Avoid cruciferous vegetables such as broccoli, cauliflower, cabbage, coleslaw and sauerkraut. Also, limit artichoke, brussels sprouts, onions, shallots, leeks and asparagus.

These fruits are a great place to start as they contain no FODMAPs or only trace amounts: Sugar Banana (firm only), breadfruit, carambola, clementine, durian, guava (ripe), papaya, prickly pear, plaintain, rhubarb, starfruit (1).

What store bought foods are low FODMAP? ›

Researchers have developed a scientifically-backed digestive enzyme blend called FODZYME that specifically targets three of the most common FODMAP triggers. The enzymes in FODZYME are lactase, alpha-galactosidase, and fructan hydrolase to break down lactose, galacto-oligosaccharides (GOS), and fructans respectively.

Unfortunately, many newbies to the low FODMAP diet remove foods entirely from their diet instead of swapping them. Deleting foods from your diet can reduce the calories (energy) available for your body and your nutrient intake, which can make you feel tired or headachy.

The best foods for IBS depend on your individual symptoms and needs. In general, you may benefit from adding to your diet foods like berries, oatmeal, gluten-free options, lean meats, low fat dairy products, and stevia. Possible diets for IBS include low fat, gluten free, and low FODMAP.

Foods To Avoid With Irritable Bowel Syndrome

These foods commonly spark a cascade of symptoms for people with irritable bowel syndrome: High-fiber products, found in cereals, grains, pastas and processed foods. Gas-producing foods, like beans, lentils, carbonated beverages and cruciferous vegetables such as cauliflower.

You can ease your IBS symptoms by eating a balanced diet that is low in FODMAPs and saturated fat. These include lean meats, eggs, fatty fish, leafy greens, nuts, seeds, and fruits that are lower in sugar. Fermented foods may also be good for the gut flora in you have IBS.