IBS: What I Don't Eat

This is a list of foods that just really don't work for me and upset my stomach. Being lactose intolerant adds to this list but I will only post the ones that are still lactose free & still don't work for me.

-Iceberg Lettuce

-Dark Roast Coffee

-Eating a Whole Avocado in one sitting, I can eat half and be perfectly fine.

-Eating a whole Apple, I can eat slices but for some reason an entire apple is too much for me.

-Meats: Brisket, Pork, and Steak I will have small amounts on occasion but I mostly steer clear unless it's 4th of July. I don't get sick right away with meat but just doesn't sit right and it bothers me for at least another full day. 

-High Sugar foods like ice cream (even the lactose free kind for me)

-Very high in fiber foods for example cashews used as a substitute for sauces and heavy vegetables on occasion.

-Any kind of vegetable smoothie. I wouldn't even consider juicing for anyone with IBS that may just be the worst thing you could do to yourself if you're like me.

-Omelets. I still can't figure this one out but I can eat an egg cooked any other way but when it's an omelette my stomach hurts really bad.

When I am under a lot of stress the above list will get worse and grow to any type of leafy green and high amounts of mayonnaise so I'd stay away from potato salads, coleslaws, and high mayo sandwiches. but that is really it. Compared to the FODMAP of what a person with IBS should stray from that's a pretty short list. (See below) The FODMAP at first glance can be really depressing, it's such a huge list of items that leave you feeling like, well, what in the world am I supposed to eat now? But if you just try 1-2 things carefully and in moderation at a time you can see how your body reacts without turning the process into a bad experience. The list below if huge and I think for each body if we can figure out how to listen to what works and what doesn't it will grow really small. The more we know about our bodies the more confident we can be and less stress there will be involved with eating, an activity that shouldn't be stressful at all. 

High FODMAP food (things to avoid / reduce)

Vegetables and Legumes

  • Garlic – avoid entirely if possible
    • Includes garlic salt, garlic powder
  • Onions – avoid entirely if possible
    • Includes onion powder, pickled onions
  • Artichoke
  • Asparagus
  • Baked beans
  • Beetroot
  • Black beans
  • Black eyed peas
  • Broad beans
  • Butter beans
  • Cassava
  • Cauliflower
  • Celery – greater than 5cm of stalk
  • Falafel
  • Fermented cabbage e.g. sauerkraut
  • Haricot beans
  • Kidney beans
  • Lima beans
  • Leek bulb
  • Mange Tout
  • Mixed vegetables
  • Mung beans
  • Mushrooms
  • Peas, sugar snap
  • Pickled vegetables
  • Red kidney beans
  • Savoy Cabbage
  • Soy beans / soya beans
  • Split peas
  • Scallions / spring onions (bulb / white part)
  • Shallots
  • Taro
  • Fruit – fruits can contain high fructose

  • Apples
  • Apricots
  • Avocado
  • Blackberries
  • Blackcurrants
  • Boysenberry
  • Cherries
  • Currants
  • Custard apple
  • Dates
  • Feijoa
  • Figs
  • Goji berries
  • Grapefruit
  • Guava, unripe
  • Lychee
  • Mango
  • Nectarines
  • Paw paw, dried
  • Peaches
  • Pears
  • Persimmon
  • Pineapple, dried
  • Plums
  • Pomegranate
  • Prunes
  • Raisins
  • Sea buckthorns
  • Sultanas
  • Tamarillo
  • Tinned fruit in apple / pear juice
  • Watermelon
  • Meats, Poultry and Meat Substitutes

  • Chorizo
  • Sausages
  • Processed meat – check ingredients
  • Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

  • Wheat containing products such as (be sure to check labels):
    • Biscuits including chocolate chip biscuits
    • Bread, wheat – over 1 slice
    • Breadcrumbs
    • Cakes
    • Cereal bar, wheat based
    • Croissants
    • Crumpets
    • Egg noodles
    • Muffins
    • Pastries
    • Pasta, wheat over 1/2 cup cooked
    • Udon noodles
    • Wheat bran
    • Wheat cereals
    • Wheat flour
    • Wheat noodles
    • Wheat rolls
    • Wheatgerm
    • Almond meal
  • Amaranth flour
  • Barley including flour
  • Bran cereals
  • Bread:
    • Granary bread
    • Multigrain bread
    • Naan
    • Oatmeal bread
    • Pumpernickel bread
    • Roti
    • Sourdough with kamut
  • Cashews
  • Cous cous
  • Einkorn flour
  • Freekeh
  • Gnocchi
  • Granola bar
  • Muesli cereal
  • Muesli bar
  • Pistachios
  • Rye
  • Rye crispbread
  • Semolina
  • Spelt flour
  • Condiments, Dips, Sweets, Sweeteners and Spreads

  • Agave
  • Caviar dip
  • Fructose
  • Fruit bar
  • Gravy, if it contains onion
  • High fructose corn syrup (HFCS)
  • Hummus / houmous
  • Honey
  • Jam, mixed berries
  • Jam, strawberry, if contains HFCS
  • Pesto sauce
  • Quince paste
  • Relish / vegetable pickle
  • Stock cubes
  • Sugar free sweets containing polyols – usually ending in -ol or isomalt
  • Sweeteners:
    • Inulin
    • Isomalt
    • Maltitol
    • Mannitol
    • Sorbitol
    • Xylitol
  • Tahini paste
  • Tzatziki dip
  • Prebiotic Foods

  • The follow items may be hiding in yoghurts, snack bars etc:
  • FOS – fructooligosaccharides
  • Inulin
  • Oligofructose
  •  

  • Drinks and Protein Powders

  • Beer – if drinking more than one bottle
  • Coconut water
  • Cordial, apple and raspberry with 50-100% real juice
  • Cordial, orange with 25-50% real juice
  • Fruit and herbal teas with apple added
  • Fruit juices in large quantities
  • Fruit juices made of apple, pear, mango
  • Orange juice in quantities over 100ml
  • Rum
  • Sodas containing High Fructose Corn Syrup (HFCS)
  • Soy milk made with soy beans – commonly found in USA
  • Sports drinks
  • Tea:
    • Black tea with added soy milk
    • Chai tea, strong
    • Dandelion tea, strong
    • Fennel tea
    • Chamomile tea
    • Herbal tea, strong
    • Oolong tea
  • Wine – if drinking more than one glass
  • Whey protein, concentrate unless lactose free
  • Whey protein, hydrolyzed unless lactose free

 

Dairy Foods

  • Buttermilk
  • Cheese, cream
  • Cheese, Halmoumi
  • Cheese, ricotta
  • Cream
  • Custard
  • Gelato
  • Ice cream
  • Kefir
  • Milk:
    • Cow milk
    • Goat milk
    • Evaporated milk
    • Sheep’s milk
  • Sour cream
  • Yoghurt

Cooking ingredients

  • Carob powder

 

 

-Sierra