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.