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What's Triggering Your IBS?

FODMAPs to Avoid

FODMAPs to Avoid

These forbidden FODMAP carbohydrates are found in a wide range of foods, but here are a few carbs to steer clear of:

  • Fructans, found commonly in wheat, rye, onions, garlic, and artichokes.
  • Galacto-oligosaccharides, found commonly in legumes and garlic.
  • Lactose, a sugar naturally found in dairy products like milk and ice-cream (though lactose-free products, or cultured milk products like hard cheeses should be fine).
  • Fructose, a natural sugar found in honey and in many fruits, particularly apples, pears, watermelon and mango. Fructose is also an ingredient in sweeteners like high-fructose corn syrup.
  • Sorbitol and mannitol, most often used as artificial sweeteners. Steer-clear of sugar-free candies like mints and gum. If you like a little added sweetness with fewer calories, try sweeteners that use the ingredients saccharin, aspartame or sucralose.

Not all FODMAPs cause problems for everyone. To figure out which might trigger your symptoms, Ireton-Jones recommends eliminating all FODMAP foods for a week or two, then slowly adding back certain groups and observing symptoms.

 

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By Eve Harris. Published March 19, 2013. Eve Harris helps healthcare providers, patients, advocates and researchers bridge communication gaps. Her knowledge of the patient experience ensures compelling stories while her understanding of medicine ensures accuracy.