irritable bowl syndrom diet plan

Recover from IBS with this Diet Plan

Just to be clear this article is for anyone battling true IBS (irritable bowl syndrome.) It’s a commitment but well worth it if you chronically suffer from IBS.

What is IBS?

Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine (colon). Irritable bowel syndrome commonly causes cramping, abdominal pain, bloating, gas, diarrhea and constipation. IBS is a chronic condition that you will need to manage long term.


Begin by reducing (eliminating completely is extremely difficult- but if your IBS is bad enough it’s worth it) FODMAPS. FODMAP stands for “Fermentable Oligo-, Di-, Mono-saccharides and Polyols,” and they’re typically not well-absorbed by the small intestine, but for the purposes of battling IBS, you just need to know which foods have FODMAPs in them.


  • Fructose (fruits, honey, high fructose corn syrup (HFCS), etc)
  • Lactose (dairy)
  • Fructans (wheat, garlic, onion, inulin etc)
  • Galactans (legumes such as beans, lentils, soybeans, etc)
  • Polyols (sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc)

This list is insanely long- I know. But it’s just temporary, if you can eliminate the following foods for 2 weeks then you can notice how you feel, IBS symptoms should be significantly reduced or obsolete. Slowly re-add one food at a time and really pay attention to how your stomach feels afterwards, in time you will have developed a list of your own personal trigger foods and what to avoid.

Group 1

  • Wheat
  • Rye
  • Onion
  • Garlic
  • Artichokes
  • Asparagus
  • Beets
  • Leek
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Chocolate

Group 2- Beans

Group 3- Fruits

  • Apples
  • Apricots
  • Avocados
  • Blackberries
  • Cherries
  • Nectarines
  • Peaches
  • Pears
  • Plums
  • Prunes
  • Watermelon
  • Cauliflower
  • Mushroom

Group 4 Sweetners

  • Sugar
  • Apples
  • Pears
  • Fruit juice
  • Watermelon
  • Raisins
  • Honey
  • Anything with high fructose corn syrup
  • Mango
  • Agave

Group 5 Dairy Products

  • Milk
  • Butter
  • Yogurt
  • Cheese

Low Food Map Meal Ideas

  • gluten free waffle with walnuts, blueberries, maple syrup
  • eggs scrambled with spinach, bell peppers
  • oatmeal topped with sliced banana, almonds and brown sugar
  • fruit smoothie blended with dairy free milk and strawberries
  • (1⁄2 cup) rice pasta with chicken, tomatoes, spinach topped with pesto sauce
  • chicken salad mixed with chicken, lettuce, bell peppers, cucumbers, tomatoes, balsamic vinegar salad dressing
  • turkey wrap with gluten free tortilla (or a romaine leaf) sliced turkey, lettuce, tomato, mustard and avocado
  • beef and vegetable stew (made with homemade broth, beef, allowed vegetables)

Source: Stanford Medical Unit

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