Dr. Rachel's Low-FODMAP Slow-Cooker Meal Recipes; Easy and Delicious (IBS-friendly!) (2024)

FAQs

How do you cook for someone with IBS? ›

Yes! Potatoes are low FODMAP. Monash has listed white and purple unpeeled potatoes as being low FODMAP in serves of up to 500g per person. However, there is no moderate threshold specified and other websites suggest that white fleshed potatoes are FODMAP free.

Store-bought Low FODMAP Pizza Options

Here are some popular choices you can find in select supermarkets: Against The Grain Three Cheese Pizza * California Pizza Kitchen Margherita Recipe Gluten Free Pizza * Spinato's Mozzarella Cheese Handcrafted Pizza *

Low FODMAP foods to enjoy instead include:

Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips. Protein: Beef, pork, chicken, fish, eggs, and tofu.

You can ease your IBS symptoms by eating a balanced diet that is low in FODMAPs and saturated fat. These include lean meats, eggs, fatty fish, leafy greens, nuts, seeds, and fruits that are lower in sugar. Fermented foods may also be good for the gut flora in you have IBS. National Institutes of Health.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

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.

Starchy baking potatoes, red-skinned, yellow-skinned, and purple potatoes contain no FODMAPs, they cook in their own package, and they're an excellent side course or even a main course when loaded up with some good veggies and protein.

Are potato chips bad for IBS? ›

Ultra-processed foods are filled with additives and preservatives and are often fried and/or high in fat. These foods can irritate your gut and trigger IBS symptoms. If it comes in a bag or a box (like chips, cookies, and crackers), it's best to avoid and find some less processed alternatives.

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.

Cream, cheese, milk, butter, and other dairy products contain lactose, a type of sugar found in cow's milk. Unfortunately, that means that ice cream and pizza may not be your friends. Excess lactose can be difficult to digest and often causes gas, bloating, and diarrhea for those with IBS.

Gluten-free pasta made from rice, corn, quinoa, or chickpeas is generally low-FODMAP in moderate servings.

The best foods for IBS depend on your individual symptoms and needs. In general, you may benefit from adding to your diet foods like berries, oatmeal, gluten-free options, lean meats, low fat dairy products, and stevia. Possible diets for IBS include low fat, gluten free, and low FODMAP.

You can ease your IBS symptoms by eating a balanced diet that is low in FODMAPs and saturated fat. These include lean meats, eggs, fatty fish, leafy greens, nuts, seeds, and fruits that are lower in sugar. Fermented foods may also be good for the gut flora in you have IBS. National Institutes of Health.

Drink plenty of fluid – at least 8 cups a day (but not all tea, coffee or fizzy drinks as these can worsen symptoms. Alcohol can also make symptoms worse). Water, sugar-free squash and herbal teas are good choices. Take regular exercise e.g. walking, cycling, swimming.

Rice and oats are good examples of whole grains that may bring relief to those with IBS. However, avoiding flours such as bread, pasta, and cereal is best.