Low FODMAP Diet for IBS: Food Dos & Don'ts


The best thing for those with Irritable Bowel Syndrome is to keep track of which foods trigger their symptoms. This can be made much easier by monitoring your diet, and keeping an updated food diary. Trailing which meals trigger your IBS is key in your day-to-day to help your relationship with food and know what works for you - everyone is completely different. 

A Low FODMAP diet plan is a great starting point for those with digestive problems of any kind. It’s  recommended highly for those with IBS as it’s a great solution to keep track of your consumption and reduce digestive symptoms including bloating and flatulence. Before taking on a diet such as this, we recommend speaking to a medical professional and talking about what you are experiencing - it’s vital that you get all the information you can about your personal situation. In this article, we will be looking at the low FODMAP diet in depth, and discussing some of the Do’s and Don’ts that come with sticking to gut-friendly meals. 

What Is A Low FODMAP Diet?

For those of you new to the world of IBS, a FODMAP refers to short-chain carbohydrates, mainly sugars like that of fructose, galactose, and sucrose that the small intestine absorbs poorly. 

Some people experience digestive distress after eating them with common symptoms including, bloating, cramping, diarrhea, constipation, flatulence etc. Recognising these food groups and limiting consumption of them in a low FODMAP diet are a great way to avoid and help digestive problems. 

3 Do’s for An IBS-Friendly Diet

Here at Deliciously Different Foods we are proud to be fully certified as a 100% FODMAP Friendly within all of our products and therefore are free of all 14 major allergens and are 100% natural and nutritious. Forming the ideal, convenient, healthy and delicious options for a low FODMAP meal plan. 

  1. First things first - Find those trigger foods! If you feel yourself getting bloated or have stomach cramps after certain meals, write them down. It’s important to begin figuring out what is making your symptoms worsen. 
  2. Talk to a doctor or medical professional - The next step is to talk to your local GP. Whilst the symptoms of IBS are common amongst many sufferers, it could be a different issue with your gut entirely. For example, many individuals who have Crohn's disease or are lactose Intolerant can also have similar symptoms. 
  3. Be on the lookout for low FODMAP foods and brands that can help make your life that little bit easier when preparing meals and avoiding those trigger foods. 
  4. Managing and planning your meal  - in order to avoid the foods that are causing your symptoms, it's key to think about your meals ahead of time. Maintaining balance through a nutritious diet are the first steps in living and dealing with IBS. 

3 For Don'ts For A Gut-Friendly Diet 

For those who are forming a low FODMAP diet, it’s great to also know which foods can be triggering to IBS. Mainly they consist of high FODMAP foods, like that of high fat foods which can trigger IBS symptoms. High FODMAP foods can consist of: 

  1. Dairy foods such as; milk, cheese, yoghurt, ice creams and any foods with a high cream content. Whether that’s in dessert like a cheesecake or in a main meal like a rich creamy cheese based sauce. Although difficult to give these delicious foods up there are alternatives that are low FODMAP products that can fulfill these cravings. Switch up any of these heavy diary based pasta dishes with our IBS friendly Italian Range
  2. Another food group that can trigger IBS symptoms are greasy foods. With such high fat content they can trigger bowel movements. With foods such as Indian cuisine however delicious, it can involve a lot of ghee as well as a lot of fried foods. Again, here at Deliciously Different we’ve got IBS friendly alternatives that are delicious and use low FODMAP ingredients that aren’t triggering; so you can enjoy them with a peace of mind. Like our curry range as well as our delicious condiments to fulfill those cravings, there’s an array of easy sauces to choose from and a great place to start your low FODMAP meal plans. 
  3. Trigger foods can be found everywhere, and since gluten is so widely consumed, avoiding it can be challenging. Presenting itself in pasta, bread, baked goods and beer it can be tricky to try and stay away from. However with the likes of gluten free ranges becoming more and more popular and accessible in local supermarkets, it can be easier to avoid. There are great options available to eliminate the amount of gluten in our bodies, as gluten can be very difficult for the body to break down and due to that it can commonly trigger IBS symptoms.

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