IBS FODMAP DIET Foods BEST to CHOOSE that AVOID IBS Bloating, Constipation, Diarrhoea

IBS FODMAP Diet is the solution to avoid IBS symptoms, flare ups and worsening pelvic floor problems for many women and men. Here are the FOODS to CHOOSE and AVOID with Pelvic Floor Physiotherapist Michelle who guides you through the FODMAP diet main food groups to help you manage pelvic floor problems.

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0:49 How the FODMAP diet works
2:30 FODMAP Diet foods to CHOOSE and AVOID

How the FODMAP Diet Works

Some foods that trigger IBS symtpoms contain sugars that aren’t well absorbed in the bowel by some people. These sugars can cause IBS symptoms: gas and bloating, abdominal pain, constipation and/or diarrhoea.

Sugars not well absorbed by some IBS sufferers are called FODMAPS and can affect people differently.

Please see your doctor for IBS diagnosis.The FODMAP diet should be monitored by a qualified dietician

* Eliminate high FODMAP foods for the first 6 weeks
* Reintroducing small quantities of high FODMAPS 1 food at a time every 3 days over the next 8-12 weeks to identify IBS triggers and quantities.

The amount of a specific food you eat can affect your IBS symptoms and this differs for everyone. The Monash University FODMAP App provides recommended quantities of FODMAP foods to consume (link below).

Some fruits contain high levels of a fructose sugars. Fructose sugars in can cause bloating by increasing fluid and gas in the bowel e.g. prunes.

Fruit to include in the low FODMAP diet Include strawberries, oranges and kiwifruit (or chinese gooseberries) because they are high fibre.

Vegetable FODMAPS

Garlic and onions are 2 of the most common IBS triggers to eliminate.

Low FODMAP vegetable alternatives include plain salad (lettuce, tomatoes, cucumber) and potatoes.

Red peppers (capsicum) and green beans help stool softening. White potato can help firm the stool to avoid straining with diarrhoea.


Eliminate legumes which are common IBS triggers including hummus and falafels.

Low fodmap proteins include plain meat and fish, eggs and firm tofu. Avoid fatty meats which may slow digestion causing constipation.


Lactose, the sugar in regular milk and milk products can be difficult to digest for some people. Lactose can cause bloating and diarroeah, worsening pelvic floor problems. Avoid soymilk made from soybeans. Instead choose soymilk made from soybean extract.

Low fodmap dairy items are lactose free products. Hard cheese can contribute to constipation but can help stool firming if prone to diarheoa.

Bread and Cereal FODMAPS

Wheat is a major IBS trigger for many people. If you’re prone to IBS eliminate wheat, barley and rye which can all trigger IBS symptoms.

Low FODMAP alternatives include sourdough, spelt and gluten free bread. Plain white bread GF bread can cause constipation or firm the stool with diarrheoa.

Rice and rice products are suitable foods to include. Boiled white rice is a stool firming food which can help if you suffer from IBS diarrhoea.

Nuts and Seeds FODMAPS

Eliminate cashews and pistachios in favour of walnuts, peanuts and macadamia nuts.

Seeds help manage constipation on the low FODMAP diet e.g. chia, flax (linseed) and pepitas.

Sugars and sweetener FODMAPS

Eliminate high fructose corn syrup and honey. Artificial sweeteners e.g. xylitol and mannitol can cause diarrhoeah.

Low FODMAP alternatives include dark chocolate, table sugar and pure maple or rice malt syrup.

Monash University FODMAP links

#FODMAPDIET #ibs #irritablebowelsyndrome #ibssymtoms #ibstreatment

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