Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) is a disorder that affects the large intestine.

You may experience symptoms such as cramping, abdominal pain, bloating, diarrhea, and

constipation. Although, most people with IBS can often ease their symptoms by managing

stress or by avoiding certain foods.

What are FODMAPs?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and

polyols.

FODMAP’s are carbohydrates that are not easily digested or absorbed. The symptoms that

you experience from consuming undigested carbohydrates are metabolized by intestinal

bacteria.

The Low-FODMAP Diet

Eliminating FODMAPs may be beneficial for individuals with IBS and others who exhibit

symptoms and sensitivity. It is essential to avoid high FODMAP foods that contain
lactose, fructose, fructans, GOS, and polyols that may aggravate the gut like:

Cow’s milk, cottage cheese, cream cheese, ice cream, sour cream

Fruits like apples, pears, watermelons, dried fruit, and fruit juic

Products that contain high fructose corn syrup

Vegetables such as asparagus, artichoke, broccoli, Brussels sprouts,

cauliflower, cabbage, leeks, shallots

Legumes or beans - naked beans, chickpeas, lentils and soybeans

Sweeteners like sorbitol, mannitol, isomalt, maltitol and xylitol

Gum and candy - mints

Instead, base your meals around low FODMAP foods such as:
Lactose-free milk like oat milk, rice milk or soy milk; hard cheese

Fruits like bananas, blueberries, cantaloupe, cranberries, grapes, kiwi, lemons, limes,

oranges, strawberries

Vegetables such as carrots, celery, green beans, squash, sweet potatoes, and

zucchini

Rice, oats, millet, quinoa and tapioca

Sweeteners like splenda, honey substitutes; maple syrup, molasses and golden syrup