The taste buds want what the taste buds want, but it’s possible to find foods that are both smart and satisfying. Check out these appetizing alternatives to some possible trigger foods you should avoid.
Try These:
Almond milk, yogurt, brie,
or camembert
Yogurt
contains good
bacteria your
gut loves.
Bananas, berries, citrus fruits,
or kiwi
Kiwi acts as
a natural
laxative.
Treats made with molasses
or maple syrup
Baked chips, rice cakes,
or popcorn
Whole-grain bread, oats,
brown rice, or quinoa
Brown rice
provides 4
grams of fiber
per cup.
When Craving These:
Milk, cream cheese,
or sour cream
Apples, pears, watermelon,
or dried fruit
Treats made with honey or artificial
sweeteners that end in “-ol”
Honey is
high in
fructose,
which can
cause
flare-ups.
Potato chips
or fried foods
Fatty foods
slow digestion
and can bring
on the bloat.
Pasta, cracker, white rice,
or white wheat, and rye bread
Some Common Gut-Friendly Diets
Your meal plan should be about finding what works best for your needs, lifestyle—and taste. Always seek your doctor’s advice to determine which diet is best for you. Along with a treatment plan, there are a few IBS-C and CIC-friendly diets you might want to consider:
High FODMAP foods are difficult for your body to digest and often lead to flare-ups.
Cut barley, rye, and wheat and look for a “Certified Gluten-Free” label.
Fiber helps move things along. It’s best to eat 25–31 grams each day. (Most of us eat only 16!)
High fat foods are usually low in fiber. Swap fatty foods for lean meats, fruits, and veggies.
Sources:
- Felson, Sabrina. “A Diet for IBS With Constipation (IBS-C).” WebMD. 26 July 2020, www.webmd.com/ibs/diet-solution-ibs. Accessed 7 March 2022.
- “FODMAPs and Irritable Bowel Syndrome.” Monash University. www.monashfodmap.com/about-fodmap-and-ibs/. Accessed 7 March 2022.
- Moore, Kristeen. “IBS Diet Guide.” Healthline. 25 Aug. 2020, www.healthline.com/health/ibs-diet. Accessed 7 March 2022.
- “Try A FODMAPs Diet To Manage Irritable Bowel Syndrome.” Harvard Health Publishing. 17 Sept. 2019, www.health.harvard.edu/diet-and-weight-loss/a-new-diet-to-manage-irritable-bowel-syndrome. Accessed 7 March 2022.
More Like This
Your Map to a Low FODMAP Diet
Read the article
Is Your Pantry FODMAP-Friendly?
Read the article
5 Holiday Low FODMAP Recipes
Read the article
