You can enjoy ½ of a small common tomato while on the low FODMAP diet (1). Avoid larger serves until you are ready to test your tolerance to fructose. Canned tomatoes can be a bit sneaky, as they become high FODMAP if you go over the recommended serve! The low FODMAP serve is 100g (½ cup) (1).
In terms of vegetables, foods good for IBS consist of: Zucchini, Yam and Water Chestnuts. Turnip, Tomato (Canned, Common, Cherry and Roma) Sweet Potato (limited to 1/2 cup), Swede and Squash.
If you have IBS, we recommend you avoid cruciferous vegetables such as broccoli, cauliflower, and cabbage or salads containing these vegetables, such as coleslaw. We also suggest you limit your intake of artichoke, onions, leeks, garlic, and asparagus.
Best foods to eat with IBS
Aubergines, courgettes, green beans, peppers, carrots, cucumbers, lettuce, potatoes and tomatoes are all low FODMAP vegetables, while kiwis, citrus fruits, grapes, pineapple, and strawberries are all low FODMAP fruits.
Also, limit artichoke, brussels sprouts, onions, shallots, leeks and asparagus. What to eat instead: Vegetables that are good to eat include eggplant, green beans, celery, carrots, spinach, sweet potato, yam, zucchini and squash. You can enhance flavors of these veggies with herbs.
Choose easier-to-digest proteins, such as eggs, chicken, turkey, fish, extra-firm tofu, and plain lactose-free greek yogurt. Lower-fat cooking methods, such as baking, roasting, steaming, boiling, and sautéing, can also help you avoid uncomfortable symptoms.
Baked and Boiled Potatoes
Some people with IBS find cooked potatoes are easy to digest, which is good news because baked or boiled potatoes are a natural source of nutrients like potassium. Depending on how well a person with IBS tolerates fiber, the skin of the potato may need to be removed before it's cooked.
Increase the amount of fibre in your diet, for example: cereals, e.g. All Bran®, Bran Flakes®, Weetabix®, muesli, fruit and vegetables and brown bread. You must however drink plenty of water: 1-1½ litres a day. Eat your meals slowly and chew food thoroughly.
If you have gone gluten-free to better manage your IBS and miss eating bread, you may want to try sourdough. This bread stands out from others because it's missing a key ingredient that tends to aggravate IBS.
The levels of tomatine found in ripe tomatoes are usually low, and not a cause for concern. However, ingesting large amounts of tomatine, especially when consuming unripe tomatoes or tomato leaves, can cause digestive problems which result in symptoms like nausea, cramps and diarrhea.
Help ease constipation: Described as a “laxative fruit,” tomatoes are high in water content and fiber. Eating tomatoes might help your hydration level and support normal bowel movements.
Avocados contain FODMAPs that can trigger IBS symptoms and may be high, moderate, or low in FODMAPs depending on how much you eat. In terms of portion sizes, 1/8 of an avocado is considered low-FODMAP and should be safe to eat if you have IBS.
Greek yogurt is another good option, but it should be plain and unsweetened. If you find plain yogurt hard to stomach, consider adding low-fructose fruits such as berries or, better yet, nuts, which also help with IBS symptoms and have high levels of fiber.
While everyone's tolerance is different, most individuals with IBS are able to handle small amounts of low-lactose dairy products. This means that the best cheese for IBS is low lactose cheese.
Some foods can make IBS-related constipation worse, including: Breads and cereals made with refined (not whole) grains. Processed foods such as chips and cookies. Coffee, carbonated drinks, and alcohol.
Eggs are an excellent source of protein that's low in FODMAPs, making them a fantastic option for children and teenagers with IBS following a low FODMAP diet. They can also be a tasty and easy-to-prepare snack that's gentle on the tummy.
Cruciferous Vegetables
This can contribute to bloating, abdominal pain, and gas. Cruciferous vegetables to avoid when you have IBS include: Broccoli. Cauliflower.
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. This is particularly true in persons who are lactose intolerant or who have conditions like IBS.
Fiber affects each person who has IBS in different ways. If you have diarrhea, try limiting the amount of high-fiber foods you eat. This includes vegetables, fruits, whole-grain breads and pasta, high-fiber cereal, and brown rice.
“If your symptoms lend toward abdominal pain and constipation, eggs can worsen IBS. Eggs are packed with proteins, which can exacerbate constipation,” Dr. Lee explains.