Coffee is low FODMAP, but caffeine can be an irritant for many people, those with IBS and even those without, hence the confusion. Coffee contains caffeine, which is a gut irritant,so although it may be low FODMAP, there are still other issues to address.
Caffeine. Caffeine can increase diarrhea, another major symptom of IBS. High sources of caffeine include coffee, tea, cola drinks, chocolate and some over-the-counter pain relievers designed for headache relief — check labels carefully.
If you are worried about IBS symptoms from milk, you may wish to order a milk-free coffee such as an Americano or short or long black. Otherwise, many available milk substitutes do not include lactose, including soya, oat, and almond milk.
Caffeinated drinks
But like all caffeinated drinks, coffee has a stimulating effect on the intestines that can cause diarrhea. Coffee, sodas, and energy drinks that contain caffeine can be triggers for people with IBS.
While most people tolerate caffeine in moderate amounts, people who have IBS may find they need to limit themselves to 2-3 cups per day or less. If you find you are particularly sensitive, it may be worth trying half strength, decaf coffee or even switching to tea, which is naturally much lower in caffeine than coffee.
Overall, I still find that black tea is the best substitute for coffee that works with IBS.
Sourdough is one of the best tolerated breads on the low FODMAP, plus its super healthy and good for those gut bugs.
If you're wondering if coffee can cause gastritis, the evidence is clear. The caffeine and acid in a cup of coffee make it capable of causing inflammation of the stomach.
Peppermint tea
Peppermint is an herb often used to relieve digestive issues, including IBS. Drinking peppermint tea soothes the intestines, relieves abdominal pain, and reduces bloating. Some research has shown the effectiveness of peppermint oil in treating IBS.
Coffee can have laxative effects on your colon. By increasing the rate of contraction of your colon, coffee ingestion may result in loose stools or diarrhea. If left untreated, diarrhea can lead to poor nutrient absorption, dehydration and electrolyte imbalances.
Summary. We've established above that too much Coffee can cause IBS flare ups due to its caffeine content. Drinking Decaf Coffee instead is an excellent choice, as well as 100% caffeine-free Dandelion Coffee and other types of Herbal Tea for digestion.
If someone with IBS tolerates dairy products, plain and unsweetened Greek yogurt is a nutritious dietary addition. Greek yogurt contains live probiotics—bacteria that offer many health benefits, including for gut health. If you are lactose intolerant, you might still be able to enjoy Greek yogurt.
Food Allergies
Coffee (Caffeine) causes inflammation & negative microbiome changes causing Leaky Gut Syndrome, and leads to overgrowth of bad bacteria, yeast & fungi which can enter the body through the leaky gut causing systemic yeast infection (Candidiasis).
Coffee also contains phytochemicals that are helpful to the gut and promote the growth of good bacteria, he notes.
But you may find it helpful to eat lean meats, eggs, fish that is rich with omega-3 fatty acids, nuts, homemade bone broth, carrots, bananas, and other low-FODMAP fruits and vegetables. Fermented foods are also good for your gut flora.
Common Low FODMAP Bread Varieties
Sourdough (white wheat, whole wheat, spelt): 2 slices. Gluten-free (white): 2 slices. Millet: 2 slices. Wheat (wholemeal, white): 1 slice.
Porridge
Porridge oats contain a high amount of soluble fiber, which could help relieve IBS symptoms, according to the NIDDK . A person could add fiber to their diet gradually to avoid triggering gas.
IS GREEK YOGURT LOW FODMAP? Greek yogurt is made by straining yogurt, creating a thicker and creamier texture. This process removes whey and most lactose, making Greek yogurt lower in lactose and low FODMAP at 23g, as per Monash (3).
Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.
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.