Eggs digest easily and are a safe choice for people 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.
We have four Kellogg's cereals which have been certified through formal testing as FODMAP friendly: our delicious Corn Flakes® and Rice Bubbles® as well as Corn Flakes® Gluten Free and Special K ® Gluten Free for those who are both coeliac and FODMAP intolerant.
Kellogg's Corn Flakes – Monash University has lab-tested several of Kellogg's cereals and classic Corn Flakes is low FODMAP in portions of 1 cup (28 g). You should be able to find these in most supermarkets.
For example, Weetabix cereals are made from wheat and so, are also high in fructans, making them a high FODMAP breakfast cereal.
Rice Flakes are low FODMAP in normal serving sizes.
Some key foods you need to avoid are: Anything made with white flour, especially white bread and baked goods made with hydrogenated fats.
Grains: Quinoa, white rice, corn flour, oats, gluten-free pasta. Protein: Lean meat and tofu, including beef, pork, chicken, fish, and eggs. Fruits: Strawberries, bananas, citrus fruits, blueberries. Vegetables: Carrots, cucumbers, lettuce, olives, potatoes, and turnips.
Porridge
Porridge oats contain a high amount of soluble fiber, which could help relieve IBS symptoms, according to the NIDDK .
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 IBS, you may find that bran is not something you tolerate well. Bran has a lot of insoluble fiber, which can make IBS symptoms worse. You should still try to get fiber in your diet, but you may find that focusing on sources of soluble fiber or using fiber supplements is a better option for you.
According to this guide, almond, hemp, and coconut milks may work for people with IBS. Just pay attention to your serving size. You may also want to try kefir. The fermentation process lowers lactose to a better level for those with IBS and lactose intolerance.
Cake, brownies, lemon bars, popsicles, cookies, parfaits, and more can all be low FODMAP friendly given they are made with the right ingredients.
The final word: Are eggs good for IBS? Dr. Lee emphasizes that eggs can be an ally for most people with IBS, so try to incorporate them into your diet as tolerated. “Eggs are a powerful, low-carb, protein-packed and nutritious food with good fats that your body needs.
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.
Enjoy meals at regular times, chew well, and eat slowly. You may find it easier to digest and tolerate smaller portions of food vs. larger portions. Drink at least 8 cups (2 L) of fluid per day (e.g., water, herbal tea, broth) to stay hydrated.
Standard white bread (made of wheat) has been tested by Monash and is low in FODMAPs for one slice (24g). Even though it contains wheat, it has been processed and does not contain enough fructans to cause symptoms for most people with IBS.
The suggested serving size is 1 cup or 250 mL. Potatoes are a FODMAP-free food with or without the skin.
Milk and other foods that contain lactose, like cheese and ice cream, can cause gas and bloating in people who are lactose intolerant. About 70% of adults worldwide do not produce large amounts of lactase, an intestinal enzyme that helps break down the sugar in milk.
Fatty Foods and Fibre
High Fat foods include fried foods, many takeaway foods, pastries, crisps, cakes and biscuits; so try to limit your intake of these foods or choose a low fat variety.
Instead, rice, quinoa, oats, and sweet potatoes are great low FODMAP starches to fuel your body with needed carbohydrates.