Since I have alluded to the FODMAPs diet before and know quite a few people that it has helped massively (including myself), I thought I’d leave you with some great links and information about it.  If you have IBS (any of the forms) I really recommend giving this diet a go.  In controlled trials it has about a 75% success rate, which is unheard of compared with other IBS management trials.

Anyways, here are the links:



It does feel restrictive at first, especially if you are  vegan and have IBS, but here are some of the foods you can enjoy:

It’s worth mentioning that there is some conflicting data out there about which foods that are and and are not low in FODMAPs.  My go to source of FODMAP info, that I have found reliable is from the last link.

Also, it’s important to be aware that the ideal FODMAPs diet is one that is not FODMAP free.  Rather, it is a low FODMAP diet.  At first you may have to eliminate all the FODMAPs.  Then with trial and error you reintroduce one FODMAP group at a time and in small quantities in order to figure out your tolerance level of each group.  So, for example, I think I can tolerate the polyols group (but I need to test this under more controlled circumstances), and I know for certain that the lactose, fructans group and fructose groups are problematic for me.  Therefore, I generally eliminate those groups on a day to day basis.  If I am going to eat anything belonging to those groups then I make sure they are the only FODMAP source in my diet on that day (or over a few days depending on what state my stomach is in).  Oh, and stress will always be a factor in IBS so make sure you trial the FODMAPs when you’re relatively stress-free/relaxed.

Hope this was helpful.  I’ll be blogging more about FODMAPs in future.  Leave a comment if you need any further info or anything.


16 thoughts on “IBS and FODMAPs

  1. A great and helpful article! I ditched grains, dairy, legumes and sugar back in March (paleo/primal diet) and it’s the best thing I’ve done for my health. I suffered with IBS and assumed I was just destined to follow in my mum’s footsteps. It never occurred to me that my diet was not just contributing but causing the problem in the first place!

    Since I cut the above items out of my diet, my symptoms have completely disappeared:- Constipation alternated with diarrhoea, gas, bloating, cramps…all gone.

    You’d think that cutting out grains I’d suffer more with constipation but my bowels are the healthiest they have ever been – I’ve gone from two or three times a week to almost daily! (Sorry if TMI!)

    I’m trying to get my mum to try the FODMAP diet but she’s kinda stuck in her ways and feels it’s too restrictive but I’ve found it completely the opposite and I’m loving my food more than ever.


  2. Thanks for this post Sarah This is really interesting, I’m going to read all these links properly later tonight and take all the info in. Love that there’s still a place for some chocolate too :)


  3. Thanks for all of the information :)

    It’s interesting to know that it’s better to try this at times of low stress, so my approach towards giving it a go at a later date is probably for the best. Although to be honest with my running and injuries I’m almost always stressed anyway *doh*!



  4. Thank you so much for this post! I’ve only just begun eliminating things but looking over the lists of things to avoid I can already tell this can only help. Any other info you can share I would really really appreciate, I have a feeling this is going to be a long journey…


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  6. Thanks for this blog!

    I’m currently on the low-FODMAPS diet. Love it when everything has been cut out (despite the limits when eating out for dinner or going to family dinners) and hate the reactions when reintroducing! (Turns out I’m lactose and fructose intolerant) But I guess it’s the only way.

    Will be worth it in the end!


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  9. I am so grateful to have found your blog! i recently started looking into fructose malabsorption and that led me to FODMAP, which i have just started this week. I can’t believe within a few days i notice a difference! My question to you is, where can I get the recipe for the Millet Carrot Salad, with the cashews in it? it’s beautiful and looks perfect for my camping trip this weekend!
    thanks so much!


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