300+ best & worst foods for IBS

If you experience IBS, steering clear of these trigger foods may make it easier to manage your symptoms.

Food is one common trigger for digestive conditions such as irritable bowel syndrome (IBS).

And while we all understand the importance of eating a healthy, balanced diet, when you’re trying to avoid causing an IBS flare-up, managing to eat a diet full of essential nutrients can be a struggle.

Also, avoiding high FODMAP foods is the cornerstone of some of the most common IBS diets.

But is it really worth cutting out those fermentable carbohydrates and following a low-FODMAP diet?

To help, we’ve put together the following list of IBS-triggering foods that don’t belong on your plate – plus over 200 foods that do.

In this article, you’ll also find out about

• What IBS is and how to know if you have it
• Symptoms and types of IBS
• Which foods trigger IBS
• All about FODMAPs
• 113 foods to avoid for IBS
• 277 foods that are good for IBS
• How to start a low FODMAP diet
• How to start a food diary for IBS
• Probiotics and IBS

What is IBS?

IBS is a common health condition that affects the large intestine.

Also known as the colon, this is the section of the gastrointestinal tract where three important parts of the digestion process happen.¹

The three main functions of the large intestine:

1. Absorb water and electrolytes
2. Produce and absorb vitamins
3. Form faeces from waste and move them to the rectum where they’re passed as stools

A variety of reactions in the large intestine can trigger IBS symptoms. There’s not a single cause. It could be because food passes through your gut too quickly. Or too slowly.

Perhaps the nerves in your gut are oversensitive? Maybe stress is upsetting the balance? Or is it something genetic that you’ve inherited?

And not only is there a wide range of causes, but the symptoms can also be equally inconsistent.

How do I know if I have IBS?

Although there’s plentiful evidence online to allow you to educate yourself on IBS symptoms, always seek a professional, medical diagnosis. This can often take time.

The condition is typically only formally diagnosed at the point when all other possibilities are ruled out.

Symptoms of IBS

• Stomach pain
• Bloating
• Diarrhoea
• Constipation

However, in addition to these main IBS symptoms, there are other complaints that are also associated with IBS.

For example, flatulence, nausea, back ache, incontinence, problems urinating and tiredness.²

Types of IBS

There are three varieties of IBS:

1. IBS-C – Constipation dominant
2. IBS-D – Diarrhoea dominant (IBS-D)
3. IBS-M – Mixed bowel habits (constipation and diarrhoea)³

Your IBS symptoms depend on the type you suffer with.

Which foods trigger IBS attacks?

In many cases, high FODMAP foods are to blame for IBS symptoms. So, it makes sense to cut them out, right?

But whilst there’s growing evidence to show restricting these foods can drastically improve IBS symptoms, it takes serious commitment.

What are FODMAPS?

FODMAPs are a collection of carbohydrates that contribute to IBS symptoms like gas, bloating and stomach pains.

To spell this out:

Fermentable

Oligosaccharides

Disaccharides

Monosaccharides

Polyols⁴

Summary

• FODMAP is an anagram for carbohydrates that could cause/worsen IBS symptoms

Why choose a FODMAP diet for IBS?

Some (but not all) carbohydrates are poorly absorbed in the small intestine. As a result, they move further through the gut and ferment in the large intestine.

In people with IBS, this can trigger symptoms such as bloating, constipation, wind, diarrhoea, stomach pain and flatulence.⁵

The guiding theory of a low FODMAP IBS diet is to replace high FODMAP foods that are poorly digested with low FODMAP foods that easily break down in the stomach.

This decreases the fermentation of sugars in the large intestine. Consequently, this can reduce bloating, constipation and other IBS symptoms.

However, IBS sufferers aren’t all sensitive to the same high FODMAP foods. To help reduce IBS symptoms, a dietitian may recommend you eliminate high FODMAP foods for a short period.

They are then gradually reintroduced in phases to identify which exact foods you are most sensitive to. It can also show which are better tolerated.

Summary

• It has been proven that some carbohydrates (FODMAPs) can trigger IBS
• The FODMAP diet can help you distinguish which cause your symptoms and which are ‘safe’

113 foods to avoid with IBS

Here is a comprehensive list of high FODMAP foods which you should avoid/reduce if you want to follow this diet (especially in the first reduction stage).⁶

High-FODMAP vegetables/legumes

Excess gas-causing vegetables and legumes such as onions, broccoli, beans and lentils should be avoided.

Also, it’s worth being aware that spicy food packed with chilli pepper might also trigger symptoms. Find more high-FODMAP veggies below.

1. Garlic (including garlic salt, garlic powder) – should be avoided entirely if possible
2. Onions (including onion powder) – should be avoided entirely possible
3. Artichoke
4. Asparagus
5. Baked beans
6. Beetroot
7. Broad beans
8. Butter beans
9. Cassava
10. Cauliflower
11. Celery
12. Falafel
13. Pickled / fermented vegetables, e.g. sauerkraut
14. Kidney beans
15. Mangetout
16. Mung beans
17. Mushrooms
18. Kidney beans
19. Cabbage
20. Soybeans
21. Spring onions

High-FODMAP fruit

Although a lot of fruit is full of fibre, certain types have been known to trigger IBS symptoms.

22. Apples
23. Apricots
24. Avocado
25. Bananas (ripe)
26. Blackberries
27. Blackcurrants
28. Cherries
29. Currants
30. Dates
31. Figs
32. Goji berries
33. Grapefruit (over 80g)
34. Guava (unripe)
35. Lychee
36. Mango
37. Nectarines
38. Peaches
39. Pears
40. Pineapple
41. Plums
42. Pomegranate
43. Prunes
44. Raisins (over 1 tbsp)
45. Sultanas
46. Tined fruit in pear / apple juice
47. Watermelon

High-FODMAP meat

Red meat like beef, lamb and pork may upset IBS symptoms.

48. Chorizo
49. Sausages
50. Beef
51. Lamb
52. Pork

High-FODMAP cereals, grains and nuts

53. Wheat (and products containing it, e.g. biscuits, bread, noodles)
54. Almond flour/meal
55. Amaranth flour
56. Barley
57. Bread
58. Carob flour/powder
59. Cashews
60. Chestnut flour
61. Couscous
62. Einkorn flour
63. Freekeh
64. Gnocchi
65. Granola
66. Muesli
67. Pistachios
68. Rye
69. Semolina
70. Spelt flour

High-FODMAP sweeteners, condiments, spreads, etc.

Polyols like sorbitol, mannitol or xylitol can cause diarrhoea.⁷

They are often found in low calorie, artificially sweetened products like chewing gum, sugar free mints and flavoured water.

71. Agave nectar
72. Fructose
73. Gravy (if it contains onion)
74. High fructose corn syrup
75. Hummus
76. Honey
77. Jam
78. Molasses
79. Pesto
80. Stock cubes
81. Vegetable pickle
82. Most sugar-free sweets
83. Sweeteners (inulin, isomalt, lactitol, maltitol, mannitol, sorbitol, xylitol)
84. Tzatziki dip

High-FODMAP drinks

Alcohol can cause stomach irritation which can lead to diarrhoea.⁸

Limit yourself to drinking less than two units a day, no more than 5 days a week.

Caffeinated drinks such as tea, coffee and energy drinks.⁹

This is because caffeine can trigger colonic spasms, constipation or diarrhoea. Also, fizzy drinks cause bloating and wind.¹⁰

85. Beer (more than one bottle)
86. Apple and raspberry cordial (50-100% real juice)
87. Orange cordial (20-50% red juice)
88. Fruit / herbal tea with apple
89. Apple, pear or mango fruit juice
90. Orange juice (if over 100ml)
91. Fruit juices (any in high quantities)
92. Kombucha
93. Meal replacement shakes containing milk
94. Rum
95. Fizzy drinks with high fructose corn syrup
96. Soy milk
97. Sports drinks
98. Tea (if strong or with added soy milk)
99. Wine (more than 1 glass)
100. Whey protein (unless lactose free)

High-FODMAP dairy foods

Dairy products containing lactose often cause bloating, diarrhoea and discomfort.

101. Buttermilk
102. Ricotta cheese
103. Cream
104. Custard
105. Gelato
106. Ice cream
107. Kefir
108. Cow’s milk
109. Goat’s milk
110. Evaporated milk
111. Sheep’s milk
112. Sour cream
113. Yoghurt

Summary

• As you can see, there are a lot of foods to be aware of if you want to go low-FODMAP

277 best foods for IBS

It’s not all doom and gloom though, there are also lots of foods that are perfectly fine to eat while following a low-FODMAP diet.¹¹

Low FODMAP foods

Here are some of the most common ‘safe’ foods and the quantities you should limit certain foods too.

Low-FODMAP vegetables/legumes

1. Alfalfa
2. Bamboo shoots
3. Beansprouts
4. Beetroot
5. Black beans (45g)
6. Bok choy / pak choi
7. Broccoli (35g)
8. Brussels sprouts (2 sprouts)
9. Butternut squash (35g)
10. Cabbage (70g)
11. Callaloo
12. Carrots
13. Celeriac
14. Celery (less than 5cm of stalk)
15. Chicory leaves
16. Chickpeas (42g)
17. Chili – if tolerable
18. Chives
19. Collard greens
20. Corn (1/2 cob)
21. Courgette (65g)
22. Cucumber
23. Aubergine (80g)
24. Fennel
25. Green beans
26. Green pepper (75g)
27. Ginger
28. Kale
29. Lentils (in small amounts)
30. Lettuce
31. Marrow
32. Okra
33. Olives
34. Parsnip
35. Snow peas (5 pods)
36. Pickled gherkins
37. Large pickled onions
38. Potato
39. Pumpkin
40. Radish
41. Red peppers
42. Spring onions (the green part)
43. Seaweed
44. Chard
45. Baby spinach
46. Squash
47. Sun-dried tomatoes (4 pieces)
48. Swede
49. Swiss chard
50. Sweet potato (65g)
51. Tomato (1 small / 1/4 a can)
52. Turnip (1/2 a turnip)
53. Water chestnuts
54. Zucchini

Low-FODMAP fruit

55. Ackee
56. Unripe bananas (1 medium)
57. Blueberries (45g)
58. Cantaloupe melon (120g)
59. Cranberry (1tbsp)
60. Clementine
61. Coconut cream (75g)
62. Coconut flesh (50g)
63. Dragon fruit
64. Lingonberries
65. Grapes
66. Guava
67. Honeydew / Galia melons (80g)
68. Kiwifruit (2 small)
69. Lemon (including juice)
70. Lime (including juice
71. Mandarin
72. Orange
73. Passion fruit
74. Papaya
75. Pineapple
76. Plantain
77. Prickly pear
78. Raspberry (30 berries)
79. Rhubarb
80. Strawberry
81. Tamarind

Low-FODMAP meat/meat substitutes

82. Beef
83. Chicken
84. Chorizo
85. Foie gras
86. Kangaroo
87. Lamb
88. Pork
89. Prosciutto
90. Quorn
91. Turkey
92. Cold cuts, e.g. ham, turkey breast
93. Processed meat (check ingredients)

Low-FODMAP fish/seafood

94. Canned tuna
95. Fresh cod
96. Fresh haddock
97. Fresh plaice
98. Fresh Salmon
99. Fresh Trout
100. Fresh Tuna
101. Plain crab
102. Plain lobster
103. Plain mussels
104. Plain oysters
105. Plain prawns
106. Plain shrimp

Low-FODMAP cereals, grains and nuts

107. Wheat free bread
108. Gluten-free bread
109. Corn bread
110. Rice bread
111. Spelt sourdough bread
112. Potato flour bread
113. Wheat- / Gluten-free pasta
114. Wheat bread (1 slice)
115. Almonds (10 almonds)
116. Cream crackers (4 crackers)
117. Oatcakes (4 cakes)
118. Shortbread biscuit (1 biscuit)
119. Brazil nuts
120. Bulgur (44g cooked serving)
121. Buckwheat
122. Brown / wholegrain rice
123. Chestnuts
124. Plain potato crisps
125. Cornflour / maize
126. Cornflakes (14g)
127. Gluten-free cornflakes
128. Corn tortillas (3 tortillas)
129. Crackers
130. Flaxseed / linseed (1tbsp)
131. Hazelnuts (10 hazelnuts)
132. Macadamia nuts
133. Millet
134. Mixed nuts
135. Oats
136. Peanuts
137. Pecans (10 halves)
138. Pine nuts
139. Polenta
140. Popcorn
141. Porridge / oat-based cereals
142. Potato flour
143. Pretzels
144. Quinoa
145. Pasta (100g cooked)
146. Rice
147. Rice cakes
148. Rice flour
149. Chia seeds
150. Hemp seeds
151. Poppy seeds
152. Pumpkin seeds
153. Sesame seeds
154. Sunflower seeds
155. Tortilla chips
156. Walnuts

Low-FODMAP sweeteners, condiments, spreads, etc.

157. Aspartame
158. Acesulfame K
159. Almond butter
160. Barbeque sauce
161. Capers in vinegar
162. Dark chocolate (5 squares)
163. Milk chocolate (4 squares)
164. White chocolate (3 squares)
165. Chutney (1tbsp)
166. Dijon mustard
167. Fish sauce
168. Golden syrup (1 tsp)
169. Glucose
170. Glycerol
171. Strawberry jam
172. Raspberry jam (2 tbsp)
173. Maple syrup
174. Marmalade
175. Marmite
176. Mayonnaise (no garlic / onion ingredients)
177. Miso paste
178. Mustard
179. Oyster sauce
180. Pesto sauce (less than 1 tbsp)
181. Peanut butter
182. Rice malt syrup
183. Saccharine
184. Shrimp paste
185. Soy sauce
186. Sriracha hot chili sauce (1 tsp)
187. Stevia
188. Sweet and sour sauce
189. Sucralose
190. Sugar
191. Tahini pate
192. Tomato sauce / ketchup (2 sachets)
193. Vegemite
194. Apple cider vinegar (2 tbsp)
195. Balsamic vinegar (2 tbsp)
196. Rice wine vinegar
197. Wasabi
198. Worcestershire sauce (the onion and garlic content is acceptably low, making it low-FODMAP)

Low-FODMAP drinks

199. Beer (1 drink)
200. Vodka (limited intake advised)
201. Gin (limited intake advised)
202. Whiskey (limited intake advised)
203. Wine (1 drink)
204. Coffee (without milk or up to 250ml lactose free milk)
205. Coconut milk (125ml)
206. Coconut water (100ml)
207. Drinking chocolate powder
208. Fruit juice (low-FOSMAP fruits only, 125ml)
209. Lemonade (low quantities)
210. Egg protein powder
211. Rice protein powder
212. Whey protein isolate powder
213. Soya milk made with soy protein
214. Sugar free soft drinks (low quantities)
215. Black tea
216. Chia tea
217. Fruit and herbal tea (no apple added)
218. Green tea
219. Peppermint tea
220. White tea
221. Water

Low-FODMAP dairy foods, eggs and alternatives

222. Butter
223. Brie
224. Camembert
225. Cheddar
226. Cottage cheese (2 tbsp)
227. Cream cheese (2 tbsp)
228. Feta
229. Goat
230. Halloumi (40g)
231. Monterey Jack
232. Mozzarella
233. Paneer (2 tbsp)
234. Parmesan
235. Ricotta (2 tbsp)
236. Swiss cheese
237. Eggs
238. Margarine
239. Almond milk
240. Hemp milks (125ml)
241. Lactose-free milk)
242. Macadamia milk
243. Oar milk (30ml)
244. Rice milk
245. Sorbet
246. Soy protein (avoid soy beans)
247.  Tempeh
248. Tofu (drained and firm varieties)
249. Whipped cream
250. Coconut yoghurt
251. Greek yoghurt (23g)
252. Lactose-free yoghurt
253. Goat’s yoghurt

Low-FODMAP herbs, spices and cooking ingredients

254. Most herbs and spices (avoid chili, garlic, onion)
255. Avocado oil
256. Canola oil
257. Coconut oil
258. Olive oil
259. Peanut oil
260. Rice bran oil
261. Sesame oil
262. Soybean oil
263. Sunflower oil
264. Vegetable oil
265. Acai powder
266. Baking powder
267. Baking soda
268. Cacao powder
269. Cocoa powder
270. Gelatine
271. Ghee (1tbsp)
272. Icing sugar
273. Lard
274. Mango powder (1tsp)
275. Nutritional yeast
276. Salt
277. Soybean oil

Summary

• Thankfully, there are a lot of ‘safe’ low-FODMAP foods around, which may be worth implementing into your diet to see if you experience a difference

If you don’t want to be so strict…

The lists of high- and low-FODMAP foods below show how complex and restricted a low FODMAP diet can be.

Just to reiterate, a low FODMAP diet isn’t for everyone. But that’s not to say you can’t take inspiration from some of the theory.

For example, keeping a food diary to track the severity of your symptoms against what you’ve consumed.

Most of us can’t remember exactly what we eat on a day-to-day basis. This is why it can be helpful to write it down.

This visibility allows you to recognise patterns between your diet and IBS symptoms.

With this knowledge, you could then reduce or eliminate a food for a short period to see if it has an impact on symptoms.

This is a simple but effective way to, see how an individual food may be causing your digestive problems.

It’s always recommended that any changes to diet are done in consultation with your GP or a dietitian.

Summary

• There are several stages to a formal FODMAP diet, all of which help you to determine which foods are a problem for you
• It is recommended that you consult a trained dietician for help with this
• Keeping a food diary can also help you find out which foods you may need to avoid

Before you consider a low FODMAP IBS diet

Following a low FODMAP IBS diet is not a decision to take lightly.

Only attempt it if:

• Your IBS is formally diagnosed by your GP
• You’ve tried other less restrictive diet strategies already (e.g. increasing your fibre intake and probiotics)
• You’re recommended this diet by a FODMAP trained dietitian. Don’t attempt it alone – you need ongoing professional nutrition advice and support to implement this diet plan effectively

This final point is particularly important.

If this is a diet change you would like to initiate, careful implementation is crucial.

A FODMAP trained dietitian can assess if it’s appropriate for your IBS symptoms and also ensure what you’re eating continues to be nutritionally sufficient.

This is not an allergy diet

Eliminating high FODMAP foods isn’t a long-term solution.

This is where IBS diets can differ from allergy diets.

It’s important to recognise, IBS is not caused by a food allergy. It has nothing to do with your immune system.

Whereas diets for food allergies and intolerances often involve permanent exclusion of an allergen, this is not usually required in IBS diets.

For example, after the initial elimination period in a FODMAP diet, most IBS sufferers can start to tolerate small to moderate quantities of high FODMAP foods.

Consider that food may not be causing your IBS

Remember, diet is only one cause of IBS. If lifestyle factors, such as stress, are the trigger of your IBS symptoms, making behavioural changes could be more valuable.

In addition, if you suffer from food anxiety of any form, or have other underlying health conditions, it’s particularly important to seek medical guidance before pursuing an IBS diet.

Summary

• A low-FODMAP diet is a big commitment and shouldn’t be taken lightly
• Increasing your fibre and probiotics could help your IBS before going for a FODMAP diet
• Eliminating FODMAP foods isn’t a long-term solution, as different people can tolerate different types/amounts of FODMAP foods
• Keep in mind that food may not be causing your IBS, as it can also be linked to stress, food anxiety and other underlying health conditions

Can probiotics help IBS?

The gut contains trillions of bacteria. This diverse collection of microbes forms your gut microbiome, which helps to break down food and regulates bowel function.

The large intestine is home to 95% of the gut microbiome.

In people with IBS, symptoms may trigger when there is some kind of imbalance between helpful, good bacteria and the other not so friendly species.

This could manifest itself in the symptoms above.¹²

So, regaining balance is key to a healthy digestive system and for relieving IBS symptoms. 

Probiotics help by topping up the level of good bacteria in the gut, which muffles the impact of the more hostile varieties.

How can I get good bacteria?

Probiotics are live bacteria and yeasts that can contribute to a healthy gut microbiome. You’ll find them in certain types of food and in supplements.

Foods containing friendly bacteria in food

You can find probiotics naturally in a number of foods.

For example, eating cultured dairy products and fermented foods can help to ensure your friendly bacteria levels remain topped up.

Look out for yoghurts, kefir, sauerkraut, kimchi, pickles, tempeh, natto, miso, and kombucha.

But there is one thing you need to be sure of – the probiotic bacteria must be alive when you eat it. Some food processes, such as pasteurisation kill live bacteria.

So, it’s important that yoghurts are ‘live’ or contain ‘active’ ingredients. Choose unpasteurised sauerkraut and select fermented pickles rather than ones soaked in vinegar.

Probiotic supplements

Friendly bacteria supplements are a useful alternative if eating fermented foods doesn’t appeal. 

There are a huge range of probiotic products available and the impact they have on IBS symptoms varies considerably. Here are two things to look out for:

1. What bacteria does the product contain? Two commonly studied friendly bacteria strains that may help with the reduction of IBS symptoms are Lactobacillus and Bifidobacterium^13,14,15
2. Will the bacteria reach your gut? To get to the large intestine, a probiotic must survive the acidic environment of the stomach. Buying from a reputable source is strongly advised¹⁶

The final say

• FODMAPS are different groups of carbohydrates which may affect/worsen IBS symptoms
• A low-FODMAP diet is sometimes recommended to help determine which FODMAP foods affect you
• FODMAP diets can be very restrictive and should not be viewed as a long-term solution
• If you have been diagnosed with IBS and want to try a FODMAP diet, it is recommended that you consult a registered dietician to help
• Research suggests increasing the consumption of good bacteria can help to bring balance to the variety of microbes in the gut. This can aid the function of the large intestine and reduce IBS symptoms. As a result, if consumed in the right quality and dosage, probiotics can reduce bloating, cramping and constipation for those with diagnosed IBS.
• When changing your diet, take gradual steps with small changes at a time so you’ll be able to identify exactly what’s aggravating your symptoms.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 8 February 2022