What's Safe To Eat?
A practical guide to safe eating & what to avoid
Let's talk FODMAPs
When you experience IBS (Irritable Bowel Syndrome), focusing on food isn't simple. Different people have different triggers. That said, you'll often see general guidelines. You may have heard of low FODMAP foods (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols). Your dietitian may advise trying a low FODMAP diet as a starting point because the suggested foods are less likely to ferment in the gut (fermentation can cause symptoms like bloating, gas and diarrhoea).
Examples of 'good' foods on your list may include plain rice, buckwheat, carrots, courgettes, hard cheeses, gluten-free pasta and potatoes. Lean proteins like chicken, eggs, and firm tofu are usually well tolerated too. But many people struggle because they're given a list of no-nos and find it too restrictive, especially if they already have another diet to follow (e.g. vegetarian or vegan). Sometimes the list of banned foods seem insurmountable, including a vast number of fruit and veg, dairy products, sweeteners (like honey) and nuts. The list is also quite specific - instead of having a blanket rule (e.g. no fruit) you'll be told you can have firm bananas but not ripe ones, or peanuts but not pistachios.
Thankfully, you're not meant to eat like this forever. In a few weeks you'll be reintroducing foods to help identify what your body can tolerate. But in order to have a starting point, you'll need to keep a diary.
Is low FODMAP really the answer?
Start keeping a food & drink diary
Remember to focus on balance
It's really useful to keep a food and drink diary to record everything. (Yes, everything - even if you take just a sip of someone else's drink.) It's something you can do via a free app on your phone (and since you've probably got your phone to hand at all times, you'll never miss recording a meal). It's also important to look at portion control so a set of electronic scales to record how much pasta you're getting through is a good idea (and remember: a week's diary should be sufficient so don't worry you'll have to weigh your food forever). Add in symptoms during the day and it'll give a good picture of what areas need addressing. The diary also helps keep you honest as it's easy to forget things or underestimate how much you've eaten.
Once you've finished the week, a qualified nutritionist can help pinpoint specific sensitivities you might not have noticed on your own. Getting personalised guidance from a nutritionist can make a world of difference, especially so you (a) don’t cut out more foods than necessary and (b) maintain a balanced, nutritious diet.
A word of caution: like many things in life, IBS isn't fair - not everyone who tries a low FODMAP diet will find success. Some people find they can reintroduce higher FODMAP foods once their symptoms are under control, while others might still react to things like caffeine or alcohol. So if low FODMAP doesn't work for you, it's time to look at the gut-brain connection.
What if you’ve tried a food before and didn’t like it?
Just because you don’t like a food first time round doesn’t mean you won’t enjoy it in the right recipe. Ingredients like quinoa or brown rice can be delicious when paired with complementary flavours. (Tip: red quinoa has a great crunchy texture!)
Is it possible to make fewer trips to the shops?
Stocking up on long-life products reduces the need for constant shopping. You’ll end up with plenty of useful ingredients for future meals.
Where’s the best place to find safe gluten-free ingredients?
Health food shops are often the best place for avoiding 'may contains' and finding certified gluten-free items like rice flakes, lentils and buckwheat flour.
How can I avoid lots of sugar in my diet?
Making food from scratch is really useful. Avoid sweetened yogurts and choose Greek yogurt instead, which you can sweeten with fruit. It's hard to avoid sugar altogether but cutting back can make a real difference.
What's making me bloated?
Trying to guess what's causing your bloating rarely works. And remember not to confuse bloating (feeling uncomfortable) with distension (visible swelling). Getting specific advice from a nutritionist is important.
Is it possible to enjoy food again?
Yes! Once you start a proper plan, you can genuinely start to look forward to mealtimes. Instead of eating just to stop hunger, you’ll feel excited to try new recipes and savour the flavours.
I'm reluctant to try new foods. Do I have to?
No-one's forcing you! But try this: imagine what it would be like to feel comfortable and pain-free after eating. Stepping out of your comfort zone can be a blessing. If you’ve been feeling overwhelmed by food planning, stocking your kitchen with the right staples can make everything feel so much easier.
What can you do when you feel like you're eating the same meals on repeat?
Experimenting with fresh herbs and spices (like cinnamon, cumin and turmeric) can completely transform familiar ingredients. Even a simple dish like roasted vegetables or rice can taste exciting with the right flavour boost.
Is it possible to stop feeling overwhelmed by all the dietary changes?
Break things down into small, manageable steps. Focus on one area at a time—like breakfast swaps or stocking up your cupboard—so the process feels achievable rather than all-consuming. If you can, get a friend to join you by trying some of the recipes.
Is it worth preparing meals in advance?
Yes! Meal prepping gives you control, saves time, and reduces stress during the week. Plus, it means you're less likely to grab something that might make you feel unwell later.
I don't have the time to meal prep
You'll be amazed at how much time you spend in the kitchen during the week that you're unaware of. Dedicating some time at the weekend instead may feel odd at first but it's hugely worthwhile, especially when you start feeling better.
Does it matter how often I eat?
There's evidence to suggest that allowing your body several hours between meals without snacks in-between is beneficial. The advice is to give your gut microbes time in the intestines to help break down food.