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.
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.
While a chocolate-dipped vanilla ice cream or ginormous hot fudge sundae is always tempting, it usually isn't worth the bloating, gas, abdominal pain, and bowel concerns that follow up (not to mention potential brain freeze).
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.
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.
YES, there are grains and starches that are Low FODMAP friendly. As you likely read in our IBS Foods to Avoid write-up, steer clear of corn and beans. Instead, rice, quinoa, oats, and sweet potatoes are great low FODMAP starches to fuel your body with needed carbohydrates.
IBS is a chronic condition that affects the large intestine. Those who suffer from it can experience severe stomach pain from foods that many of us eat without problems every day, like pasta and onions.
IBS trigger: Foods that contain dairy, like cheese, butter, milk and ice cream, can worsen IBS symptoms, particularly for those who are lactose-intolerant. Instead, try: Lactose-free alternatives. Fortunately, there are plenty of lactose-free alternatives to your favorite dairy products.
Coffee isn't usually classified as high FODMAP, and so it's usually considered acceptable for people with IBS. That doesn't apply across the board, however, as some types of coffee tend to be more gut-friendly than others. Adding milk, sugar, or artificial sweeteners to your coffee can complicate your IBS.
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.
The amount per serving would most likely be low FODMAP, but this inclusion does mean that Nutella contains dairy, which some might want to avoid. And, dairy mutes the chocolate flavor.
Caffeine can act as a stimulant and exacerbate symptoms like cramping and bloating. Milk proteins can also trigger symptoms in people with IBS. If you have IBS, it's best to avoid milk chocolate. Dark chocolate may be better tolerated, but it's still best to eat it in moderation.
Fatty and fried foods
Eating fatty foods such as french fries and fast food may make IBS symptoms worse. Fat slows digestion, and that can lead to uncomfortable symptoms such as bloating, nausea, acid reflux, and stomach pain. Minimize or avoid greasy foods like pizza, french fries, fried chicken, and fatty meats.
Most people with IBS say that certain foods trigger their symptoms, which include abdominal pain, gas, constipation or diarrhea or both. Common trigger foods include dairy, some fruits and vegetables, and greasy foods like pizza and burgers.
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.
This means people with IBS can safely consume a serving of medium-sized firm yellow or green bananas daily without triggering gastrointestinal symptoms. However, ripe bananas, which have higher levels of fermentable carbohydrates called fructans, can trigger IBS symptoms in some people.
Fatty Fish
Tuna, mackerel, and salmon are some of the many types of fish that contain high amounts of omega-3 fatty acids. Omega-3s are great for your heart health and reduce inflammation linked to IBS. Add more fatty fish to your diet.
IBS Diet: Kitchen Staples
Instead, opt for chicken, turkey or fish. Cooked vegetables: Cooked vegetables are easier to digest than raw ones. However, you may still want to avoid cauliflower, broccoli, cabbage and Brussels sprouts, which can cause bloating and gas even when cooked.
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.