How to Treat IBS Naturally: The Low FODMAP Diet (Incl. Printable FODMAP Diet Chart)!

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The diet plan for those with IBS usually includes eating small, frequent meals throughout the day to minimize the load on the intestinal tract. Even more important is what you are eating, as well. What if you could pinpoint exactly what you are able to eat?

Those who have been on high-fiber diets and have not had much success treating their bowel problems, there is a special diet called FODMAPS, which stands for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols Sugars. These are the carbohydrates that most of us eat every day, but can actually cause many of the IBS problems from improper absorption by the body.

What is a Low Fodmap Diet (Fodmap Elimination Diet)

If a doctor recommends that you try the FODMAPS diet, they will put you on a strict diet that eliminates all of the following carbs: lactose, fructose, sugar alcohol, fructose, and galactans. Once started, this diet should begin lower and eliminate your IBS symptoms within only a few days.

Since so many foods contain these carbs, you will be very limited in what you’re able to eat, so after all your symptoms disappear, you can then start trying to reintroduce each of these carbs back into your diet to observe if that particular form causes your IBS symptoms to reappear.

FODMAPS Popularity

FODMAPS diet is much more popular in the medical community outside the U.S., but that’s not necessarily a surprise. Alternative medicine or practices, in general, are usually tested and proven everywhere before catching on in the States. It’s much easier to prescribe medications to cover-up symptoms, rather than treat them.

With that said, if done improperly, the FODMAPS elimination diet (take a look below for the low Fodmap diet food list) can have some adverse effects and could make you sick. That is why it is always recommended you ask your physician about doing anything drastic to your diet.

Trying it for yourself


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Avoiding carbohydrates may seem like a good idea at first, but that is essentially starving your body of the proper energy and beneficial nutrients it needs. This is kind of similar to those who put themselves on Gluten-free diets, but do not actually suffer from a gluten allergy.

IBS sufferers who have never heard of FODMAPS should definitely look into trying this diet as it will allow them to really optimize their diet and, in-turn, allow for more options as the likelihood of being unable to eat all forms of carbs is rare.

Even though the FODMAPS diet appears very restrictive at first glance, do not let that intimidate you or worry you about not having enough energy or nutrients.

When you start it, you will be restricting many different types of fruits and vegetables, wheat, and various simple sugars, but as you progress each week, you will be re-introducing some of these foods to narrow-down the list of foods that cause your IBS to flare up.

This is why it is important to have a licensed dietitian assisting you the entire way, to make sure you are following the FODMAPS diet correctly and monitoring your nutrition levels to make sure you are not depriving your body of essential vitamins and minerals.

Although, this type of elimination diet doesn’t work for all IBS sufferers, it is a great starting path to your own personalized diet. This diet has a lot in common with gluten-free dieters, for example. As always, good hydration and fiber regimen will do the most for preventing constipation and managing your IBS symptoms.

Low Fodmap Diet Food List (Should Eat):

Fruits that are okay to eat and have low FODMAPS:

  • Banana
  • Blueberries
  • Boysenberries
  • Cantaloupe
  • Cranberry

  • Kiwi
  • Lemon
  • Orange
  • Rhubarb
  • Raspberries

  • Grapes
  • Grapefruit
  • Honeydew
  • Strawberries
  • Pineapples

Vegetables that are low FODMAPS:

  • Alfalfa
  • Green Beans
  • Bok Choy
  • Broccoli
  • Carrots
  • Celery
  • Chives
  • Corn

  • Spinach
  • Squash
  • Tomatoes
  • Sweet Potatoes
  • Turnip
  • Yams
  • Zucchini

  • Parsley
  • Potatoes
  • Pumpkin
  • Ginger
  • Olives
  • Parsnip
  • Cucumber

Grain alternatives that are low FODMAPS:

  • Rice
  • Corn
  • Potatoes
  • Tapioca
  • Quinoa (great superfood!)
  • Buckwheat
  • Millet

High Fodmap Food Diet List (Foods to Avoid With Ibs):

Here are some fruits with high FODMAPS and are foods that you should try to steer clear of:

  • Persimmon
  • Watermelon Apricot
  • Avocado
  • Blackberries
  • Cherries

  • Lychee
  • Nectarine
  • Peach
  • Pear
  • Legumes

  • Apple
  • Mango
  • Plum
  • Prunes

Vegetables that are high FODMAPS (Avoid):

  • Artichoke
  • Asparagus
  • Beets
  • Cabbage
  • Fennel

  • Peas
  • Shallots
  • Cauliflower
  • Mushrooms

  • Okra
  • Onion
  • Garlic
  • Leeks

Wheat and Rye that are high in FODMAPS (Avoid):

  • Breads
  • Pastas
  • Cereals
  • Biscuits
  • Cakes and Cookies
  • Pastries

==> Click here to download the printable FODMAP diet chart

Also i highly recommend the following book to start:

The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders:


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