Chocolate (specifically dark) contains powerful antioxidants that may help lower blood pressure and improve circulation. Unfortunately, it is also known to trigger IBS symptoms (and migraines) in some people.
Some people with Irritable Bowel Syndrome (IBS) may find dark chocolate helpful in controlling their symptoms. According to the Monash low FODMAP app, consuming around 30g of pure dark chocolate (5 squares or 1/2 a small bar) per meal is safe on the low FODMAP diet.
Dark chocolate: Half an ounce to no more than 3 ounces in a serving is considered to be low-FODMAPs. Milk chocolate and white chocolate: A half-ounce serving is considered low-FODMAP. At 1 ounce, the level of lactose increases to the point that it might cause you to have symptoms if you are lactose intolerant.
Chocolate bars and chocolate candy can trigger IBS because they're typically high in fat and sugar and commonly contain lactose and caffeine. Some people experience constipation after eating chocolate. There are some vegan options for chocolate lovers that people with IBS often find to be more tolerable.
Traditionally, chocolate has been viewed as a potential trigger for gut symptoms like pain, cramping, bloating, gas and diarrhea. This is because chocolate, particularly milk chocolate, contains a lot of sugar, including lactose, milk proteins and fat – all of which can cause symptoms in susceptible persons.
Chocolate (specifically dark) contains powerful antioxidants that may help lower blood pressure and improve circulation. Unfortunately, it is also known to trigger IBS symptoms (and migraines) in some people.
Dairy products, including milk, yogurt, and cheese, can trigger IBS flare-ups. If you find that dairy doesn't agree well with your stomach, consider switching to dairy-free products such as: Coconut milk or almond milk.
Porridge
Porridge oats contain a high amount of soluble fiber, which could help relieve IBS symptoms, according to the NIDDK . A person could add fiber to their diet gradually to avoid triggering gas.
Dark chocolate
A few pieces of plain dark chocolate, with at least 75% cocoa solids, can help reduce bloating due to the chocolate's anti-inflammatory properties once in the gut.
Cocoa can cause the intestinal cells that relax the esophageal sphincter to release a surge of serotonin. When this muscle relaxes, gastric contents can rise. This causes a burning sensation in the esophagus. Chocolate also contains caffeine and theobromine, which can increase symptoms.
European brands such as Lindt are most of the time lactose-free (regarding 70% dark chocolates), they should then be low-FODMAPs in quantities normal. GOS and/or fructans may cause problems in larger amounts (100-150g minimum), giving you plenty of room to consume chocolate.
Cocoa, and therefore dark chocolate, contains fibre, which has a positive effect on intestinal transit. Fibre contributes to correct bowel function and helps both prevent and reduce constipation.
While some people claim to have become constipated from chocolate, there is no link supported by science. So, no, dark chocolate, particularly cocoa, does not cause constipation. On the contrary, dark chocolate can make it easier to pass stools due to its high fiber and mineral content.
Eggs. Eggs digest easily and are a safe choice for someone with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch or dinner, and make a great option when eating out in a restaurant.
Rice Chex, Corn Chex and various flavors of Cheerios are all low FODMAP in moderate amounts. These breakfast cereals are also widely available both domestically and internationally. There are also some other low FODMAP cold breakfast cereals sold by smaller brands.
Both lactose-free and dairy-free ice creams are safe to eat on a low FODMAP diet, but double check with your nutritionist to be safe. There are a number of popular brands that sell both kinds of ice cream for IBS eaters, including Breyer's, Chapman's, Natrel, Ben & Jerry's, President's Choice, etc.
Nope, peanut butter does not trigger symptoms of Irritable Bowel Syndrome (IBS). In fact, research shows it is one of the types of foods that individuals with IBS can tolerate.
Even though dairy products are the major culprits of discomfort for some IBS sufferers, yogurt proves to be an exception. The live cultures in the yogurt break down the lactose, so it's less likely to cause gassy symptoms.
Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.
Sourdough is one of the best tolerated breads on the low FODMAP, plus its super healthy and good for those gut bugs.
Porridge is the perfect low FODMAP breakfast option because there aren't many modifications that you'll need to make in order for the recipe to be FODMAP Friendly.