Irritable bowel syndrome (IBS) manifests through abdominal pain, bloating, and irregular bowel movements. An adapted diet – such as following the FODMAP principle – can provide guidance when selecting foods. Here you can see which foods are generally classified as suitable or unsuitable with IBS.
With IBS, 154 foods are currently allowed and 114 foods are not recommended. Check all foods in the interactive tool above.
Low-FODMAP foods are usually well-tolerated: rice, potatoes, carrots, zucchini, bananas, blueberries, chicken, and lactose-free dairy. An elimination diet under medical guidance can help.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols – short-chain carbohydrates that are poorly absorbed in the gut and can trigger symptoms in IBS.
Well-tolerated options include carrots, zucchini, bell peppers, spinach, green beans, and tomatoes. Onions, garlic, cauliflower, mushrooms, and legumes can be problematic.
Sourdough spelt bread is often better tolerated than regular wheat bread, as the fermentation process reduces FODMAPs. Gluten-free alternatives are also an option.
Yes, stress is a common trigger for IBS. The gut-brain axis influences gut motility and sensitivity. Relaxation techniques, exercise, and adequate sleep can help alongside dietary changes.
Probiotics may relieve symptoms in some people, especially certain strains like Lactobacillus and Bifidobacterium. The effect varies individually. Probiotic yogurts and kefir are good food sources.