What fruits and vegetables can I eat with IBS?
Changing the diet to low FODmap may be very challenging. It’s not only obviously unhealthy foods you need to cut out (like processed meats and fry ups), but also foods that are considered very healthy (like asparagus, garlic, onion and broccoli). A lot of fruits and vegetables are landing on ‘to avoid’ list. That may be very confusing, as healthy and unhealthy division is not so obvious anymore.
So, what can you do?
Start with Low FODmap guidelines and go from there.
As I previously mentioned, not everything in IBS diet guidelines is set in stone and different people suffer from different triggers, despite the same diagnosis. Some people can’t eat cinnamon, for others it’s soothing, some can still drink coffee and eat chocolate. The best thing to do is to cut out all the products from the ‘to avoid’ list and then, slowly (one at the time) add them to your menu again and test them on yourself. You may be surprised with the results.
So, what fruits and vegetables can you eat according to low FODmap guidelines ?
What fruits can I eat with IBS?
-tangerine (small quantities, one max!)
What vegetables can I eat with IBS?
-spinach (in moderation)
-pumpkin (and roasted pumpkin seeds)
-radishes (small quantities)
-olives (small quantities)
-corn (small quantities, up to one small cup at once)
-green peas (small quantities, up to one small cup at once)
-cooked beetroots (small quantities, up to one small cup at once)
Please note, your tolerance of foods listed above, may vary during different stages of your treatment. At the beginning of the elimination diet or during stressful events in your life, you may not be able to eat some foods from the list (especially sweet ones: beetroots, tangerine; or foods that can cause bloating: green peas, corn).
Read more about IBS: Irritable bowel syndrome (IBS) – NHS Choices
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