FODMAPs are a type of carbohydrate (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) that does not get fully digested by the human body exactly in the small intestine.

This means that FODMAPs can reach the large intestine where they can cause some unpleasant effects such as fermenting the colon.

Foods that trigger IBS are foods that contain short-chain carbohydrates which lead the small intestine to digest them poorly by the are:

  • Excess Fructose
  • Lactose
  • Fructans
  • Polyols
  • Galactans

As we already explained, consuming short-chain carbohydrates might cause gastrointestinal problems like bloating, gas, or irritable bowel syndrome (IBS).

Much research proved that a low FODMAP diet helps surfers to avoid gastrointestinal problems. a low FODMAP diet is a type of diet that consists of reducing the symptoms of irritable bowel syndrome (IBS) and other conditions involving gut issues.

a low FODMAP diet is a type of diet that consists of reducing the symptoms of irritable bowel syndrome (IBS) and other conditions involving gut issues. by eating less if you have low allergic to these short-chain carbohydrates.

But if you have a high fodmap allergy you should go stick with this diet, before starting the low fodmap diet you need to see your doctor first in order to check your IBS symptoms so on he can provide you with the exact diet plan.

This diet excludes foods containing high amounts of these types of carbohydrates and instead focuses on eating foods low in these types of carbohydrates, I will make for you a long list that contains low fodmap & high fodmap foods in order to tell if your diet plan fit you needs

High Fodmap Foods – IBS Foods To Avoid

Without further ado irritable bowel syndrome foods to avoid are:

Excess Fructose

  • Fruit: apple, mango, nashi, pear, canned fruit in natural juice, watermelon.
  • Sweeteners: fructose, high fructose corn syrup, corn syrup, honey.
  • Concentrated fructose: concentrated fruit, large servings of fruit, dried fruit, fruit juice


  • Milk: milk from cows, goats, or sheep.
  • Custard, ice cream
  • Yogurt
  • Cheese: soft, unripened cheeses like cottage, cream, mascarpone, ricotta


  • Asparagus
  • Beetroot
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Eggplant
  • Fennel
  • Garlic
  • Leek
  • Okra
  • Onion (all)
  • Shallots
  • Cereals: wheat and rye in large amounts (e.g. bread, crackers, cookies, couscous, pasta)
  • Fruit: custard apple, persimmon, watermelon
  • Misc: chicory, dandelion, inulin


  • Legumes: Beans, baked beans, chickpeas, kidney beans, lentils


  • Apple
  • Apricot
  • Avocado
  • Blackberry
  • Cherry
  • Lychee
  • Nashi
  • Nectarine
  • Peach
  • Pear
  • Plum
  • Prune
  • Watermelon
  • Vegetables: Green bell pepper, mushroom, sweet corn
  • Sweeteners: sorbitol (420), mannitol (421), isomalt (953), maltitol (965), xylitol (967)

How Does The Low FODMAP Diet Work?

Low FODMAP is based on a three-step elimination diet:

  1. Follow a strict low fodmap diet which means that you will stop eating foods which high in FODMAP. and keep following it until you feel good.
  2. you slowly back to eat them in order to identify which foods cause IBS, but as I mention you need to be careful to avoid any gastrointestinal problems that might make you feel bad. to see which ones are troublesome.
  3. Once you find the foods that cause IBS symptoms, you limit them while enjoying everything else that not causing you gastrocolic reflex.


The low FODMAP diet has been found to help relieve these symptoms for up to 75% of people with IBS when it is followed strictly for a few weeks or months. just try to be patient. we know that it’s hard but archival at least. and will make you feel better instead of suffering from it.

NOTE WELL: There is a category called It Is Low FodMAP which will discuss foods to eat with IBS & IBS foods to avoid

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