The FODMAPSnap Blog
Evidence-based articles about FODMAP foods, IBS management, and gut health.
Are Beans Low FODMAP? A Guide to Every Bean Type for IBS
Most beans are high FODMAP due to GOS, but some varieties and preparations are better tolerated. Learn about canned vs dried, soaking tips, and bean alternatives.
Are Apples Low FODMAP? Why Apples Trigger IBS and What to Eat Instead
Apples are high FODMAP due to excess fructose and sorbitol. Learn why all apple varieties are problematic for IBS and discover safe fruit alternatives.
Are Blueberries Low FODMAP? Portions, Frozen, and Stacking Guide
Blueberries are low FODMAP at a standard serving of 20 berries (40g). Learn about frozen vs fresh, jam, safe portions, and how to avoid fructose stacking with other fruits.
Are Chickpeas Low FODMAP? Hummus, Portions, and IBS Tips
Chickpeas are high FODMAP due to GOS, but canned chickpeas in small portions can be tolerated. Learn about hummus, chickpea flour, and safe serving sizes.
Are Almonds Low FODMAP? Almond Milk, Flour & Butter Guide
Almonds are low FODMAP at 10 nuts but moderate-to-high at larger serves due to GOS. Learn about almond milk, almond flour, almond butter, and safe serving sizes.
Are Carrots Low FODMAP? Raw, Cooked & Carrot Juice Guide
Carrots are low FODMAP and safe for IBS. Learn about raw, cooked, baby carrots, and carrot juice on the low-FODMAP diet, plus serving sizes and cooking tips.
Are Green Beans Low FODMAP? Fresh, Frozen, Canned, and Casserole Guide
Green beans are low FODMAP at standard servings. Learn about fresh, frozen, and canned green beans, cooking methods, green bean casserole concerns, and safe recipes for IBS.
Are Grapes Low FODMAP? Red, Green, Raisins, and Wine Guide
Grapes are low FODMAP at a standard serving of about 6 grapes. Learn about red vs green grapes, why raisins are high FODMAP, the wine connection, and fructose content for IBS.
Are Cherries Low FODMAP? Sorbitol Content, Alternatives, and Safe Options
Cherries are high FODMAP due to sorbitol and excess fructose. Learn about fresh, dried, and maraschino cherries, cherry juice, and safe fruit alternatives for IBS.
Are Lentils Low FODMAP? Canned vs Dried and Safe Serving Sizes
Lentils are generally high FODMAP due to GOS, but canned and rinsed lentils are lower. Learn about red, green, and brown lentils and safe portions for IBS.
Are Oranges Low FODMAP? Juice, Segments & Mandarin Guide
Oranges are low FODMAP at a standard serving but moderate at larger amounts due to fructose. Learn about orange juice, mandarins, marmalade, and safe serving sizes.
Are Peppers Low FODMAP? Bell Peppers, Chili Peppers & Roasted Guide
Bell peppers are low FODMAP in all colors. Learn about green, red, yellow peppers, chili peppers, roasted peppers, and stuffed pepper ideas for the low-FODMAP diet.
Are Raspberries Low FODMAP? Fresh, Frozen, and Jam Guide for IBS
Raspberries are low FODMAP at a standard serving of about 30 berries (60g). Learn about fresh vs frozen, raspberry jam, baking with raspberries, and berry comparisons.
Are Mushrooms Low FODMAP? Why Most Mushrooms Are High FODMAP
Most mushrooms are high FODMAP due to mannitol. Learn which mushrooms to avoid, why oyster mushrooms are the exception, and how to get mushroom flavor safely on the low-FODMAP diet.
Are Strawberries Low FODMAP? Berry Guide for IBS
Strawberries are low FODMAP and one of the safest fruits for people with IBS. Learn about serving sizes, other berries, jams, dried strawberries, and how to enjoy berries on a low-FODMAP diet.
Are Peas Low FODMAP? Green Peas, Snow Peas, and Sugar Snap Peas
Green peas are moderate to high FODMAP due to GOS and fructans. Snow peas and sugar snap peas are safer. Learn safe servings for every type of pea.
Are Tomatoes Low FODMAP? Fresh, Canned, Paste, and Sauce Guide
Fresh tomatoes are low FODMAP in standard servings. Learn about canned tomatoes, tomato paste, sun-dried tomatoes, and which tomato-based sauces are safe for IBS.
Are Walnuts Low FODMAP? Serving Sizes, Benefits, and Nut Comparisons
Walnuts are low FODMAP at 10 halves (30g) per serving. Learn about GOS at larger amounts, omega-3 benefits, and how walnuts compare to other nuts on the FODMAP diet.
Best FODMAP Apps in 2026: A Complete Comparison Guide
Compare the top FODMAP diet apps for food lookup, meal tracking, symptom logging, and personalized guidance. Find the right app for your IBS journey.
Exercise and IBS: A Low-FODMAP Fitness Guide
Manage IBS symptoms around exercise. Pre and post workout nutrition, timing meals, runner's gut solutions, yoga for IBS, and how exercise improves gut motility.
Low FODMAP on a Budget: Eating Well Without Breaking the Bank
Follow a low-FODMAP diet affordably. Budget-friendly staples, seasonal produce tips, batch cooking strategies, and how to avoid the specialty product trap.
How the Low-FODMAP Diet Affects Your Gut Microbiome
Learn how the low-FODMAP diet changes gut bacteria, why Bifidobacteria reduction matters, and how to protect your microbiome while managing IBS symptoms.
Eating Out on a Low-FODMAP Diet: Restaurant Guide by Cuisine
Navigate restaurants confidently on a low-FODMAP diet. Cuisine-by-cuisine tips for Italian, Asian, Mexican, and American dining, plus how to communicate with servers.
The FODMAP Elimination Diet: A Complete Step-by-Step Guide
Learn how to successfully complete the FODMAP elimination phase with this detailed guide covering preparation, duration, safe foods, common mistakes, and when to move to reintroduction.
FODMAP-Friendly Fast Food: How to Order at Major Chains
Navigate fast food on a low-FODMAP diet with ordering strategies for McDonald's, Chipotle, Subway, Chick-fil-A, and more. Includes modifications to request and items to avoid.
FODMAP Meal Planning: How to Plan a Week of Low-FODMAP Meals
Learn how to meal plan on the low-FODMAP diet with weekly templates, batch cooking tips, nutrition strategies, and quick meal ideas for busy days.
FODMAP Serving Sizes: Why Portions Matter More Than You Think
Understand why FODMAP serving sizes are critical, how to use the Monash traffic light system, measuring tips, and common portion mistakes that trigger IBS symptoms.
FODMAP Reintroduction Guide: How to Test and Build Your Personal Profile
A complete guide to the FODMAP reintroduction phase covering testing order, dosing schedules, rest days, interpreting results, and building your personal FODMAP tolerance profile.
FODMAP Stacking Explained: Why Safe Foods Can Still Trigger Symptoms
Understand how combining multiple low-FODMAP foods can create a high-FODMAP meal through stacking. Learn practical strategies to avoid exceeding your FODMAP threshold.
How to Keep an Effective Food Diary for IBS: The Complete Guide
Learn what to track in an IBS food diary, how to identify symptom triggers, and tips for staying consistent with daily food and symptom logging.
The Gut-Brain Connection: How the Gut-Brain Axis Drives IBS Symptoms
Understand the gut-brain axis and its role in IBS. Learn about the enteric nervous system, serotonin, vagus nerve, and evidence-based psychological therapies.
High-FODMAP Foods to Avoid: Complete List by FODMAP Group
A complete list of high-FODMAP foods organized by FODMAP group — fructose, lactose, fructans, GOS, and polyols. Includes hidden and surprising high-FODMAP foods.
How to Start a Low-FODMAP Diet: A Beginner's Complete Guide
Everything you need to know to start the low-FODMAP diet for IBS, from finding a dietitian to your first grocery trip and surviving the first week.
Hydrogen SIBO Diet: Dietary Strategies for Hydrogen-Dominant Bacterial Overgrowth
Dietary strategies for hydrogen-dominant SIBO. Learn about specific food restrictions, fermentation patterns, meal timing, supplements, and how to manage diarrhea-predominant symptoms.
IBS and Anxiety: Understanding the Bidirectional Connection
Explore the relationship between IBS and anxiety, including the science behind their connection, CBT evidence, mindfulness strategies, and practical coping techniques.
How Stress Affects IBS: The Science of Cortisol, Gut Motility, and Symptom Management
Discover how stress worsens IBS symptoms through cortisol, the fight-or-flight response, and gut motility changes. Learn evidence-based stress reduction techniques.
How Is IBS Diagnosed? A Complete Guide to the Diagnostic Process
Learn how IBS is diagnosed using Rome IV criteria, what red flag symptoms to watch for, tests that rule out other conditions, and how IBS subtypes are classified.
IBS and Bloating: Causes, Dietary Triggers, and Evidence-Based Relief
Understand why IBS causes bloating, from gas production and visceral hypersensitivity to dysbiosis. Learn dietary, physical, and medical strategies for relief.
IBS Medications: A Comprehensive Overview of Treatment Options
Review the evidence for IBS medications including antispasmodics, laxatives, anti-diarrheals, low-dose antidepressants, and newer targeted treatments.
How to Manage an IBS Flare-Up: Evidence-Based Relief Strategies
Learn how to manage IBS flare-ups with immediate relief strategies, dietary adjustments, stress management techniques, and prevention tips backed by research.
IBS and Women's Health: Hormones, Menstrual Cycles, and Gender-Specific Considerations
Explore how IBS affects women differently, including hormonal connections, menstrual cycle effects, pregnancy considerations, and the endometriosis-IBS overlap.
Is Broccoli Low FODMAP? Heads, Stalks, and Serving Size Guide
Broccoli is low FODMAP in small serves, but the heads and stalks differ. Learn about safe portions, cooking methods, broccolini, and how to include broccoli in your IBS diet.
Is Beef Low FODMAP? Ground Beef, Steaks, and Processed Meats Explained
Plain beef is naturally FODMAP-free. Learn about ground beef, sausages, processed meats, marinades, and which beef products to watch out for on a low-FODMAP diet.
Is Butter Low FODMAP? Butter, Ghee, and Margarine for IBS
Butter is low FODMAP because it contains minimal lactose. Learn about ghee, clarified butter, margarine, and how to use fats safely on a low-FODMAP diet.
Is Beer Low FODMAP? Regular Beer, Gluten-Free Options, and Alcohol with IBS
Regular beer is moderate to high in FODMAPs due to fructans from wheat and barley. Learn about gluten-free beer, wine, spirits, and how alcohol affects IBS symptoms.
Is Cabbage Low FODMAP? Red vs Green, Sauerkraut, Kimchi, and Serving Sizes
Cabbage is low FODMAP at 3/4 cup per serving but becomes moderate at larger amounts. Learn about red vs green cabbage, sauerkraut, kimchi, and coleslaw for IBS.
Is Cauliflower Low FODMAP? Serving Sizes, Cauliflower Rice, and IBS
Cauliflower is moderate to high FODMAP due to mannitol. Learn about safe serving sizes, cauliflower rice portions, and how it compares to broccoli.
Is Celery Low FODMAP? Serving Sizes, Mannitol, and Juicing Guide
Celery is low FODMAP at standard serves but becomes moderate at larger portions due to mannitol. Learn about safe serving sizes, juicing concerns, and cooking with celery on a low-FODMAP diet.
Is Chicken Low FODMAP? The Complete Guide to Chicken and IBS
Plain chicken is naturally FODMAP-free as a protein source. Learn which marinades, seasonings, and preparations are safe, and which processed chicken products to avoid.
Is Chocolate Low FODMAP? Dark, Milk, and White Chocolate Guide for IBS
Dark chocolate is low FODMAP in small serves, but milk and white chocolate contain lactose. Learn safe portions, which ingredients to avoid, and how to satisfy your sweet tooth with IBS.
Is Coconut Low FODMAP? A Guide to Every Form of Coconut
Coconut FODMAP levels depend on the form. Coconut oil is safe, coconut flesh is moderate to high, and coconut milk varies. Learn safe servings for every coconut product.
Is Cucumber Low FODMAP? Pickles, Serving Sizes & IBS Guide
Cucumber is low FODMAP and safe for IBS. Learn about fresh cucumber, pickles, serving sizes, and why you need to watch for garlic and onion in pickled cucumbers.
Is Eggplant Low FODMAP? Serving Sizes, Preparation Methods, and Sorbitol Guide
Eggplant is low FODMAP at standard servings of about 1 cup (75g). Learn about sorbitol at larger amounts, grilling, baking, and the best ways to enjoy eggplant with IBS.
Is Corn Low FODMAP? Sweet Corn, Popcorn, Cornmeal, and Polenta Guide
Sweet corn is low FODMAP at half a cob. Learn about corn on the cob, canned corn, popcorn, cornmeal, polenta, and corn flour for people with IBS on a low-FODMAP diet.
Is Kiwi Low FODMAP? Green vs Gold Kiwi, Digestive Benefits, and Serving Sizes
Kiwi is low FODMAP at 2 small kiwis per serving. Learn about green vs gold kiwi, the digestive enzyme actinidin, and why kiwi may actually help IBS symptoms.
Is Lettuce Low FODMAP? All Types of Lettuce Ranked for IBS
All types of lettuce are low FODMAP and safe for IBS. Learn about iceberg, romaine, butter, and mixed greens — plus which salad dressings to avoid.
Is Ginger Low FODMAP? Fresh, Ground, Pickled & Ginger Tea Explained
Ginger is low FODMAP in all common forms. Learn about fresh ginger, ground ginger, pickled ginger, ginger tea, and crystallized ginger on the low-FODMAP diet.
Is Mango Low FODMAP? Why Mango Is High FODMAP and What to Eat Instead
Mango is high FODMAP due to excess fructose. Learn about safe serving tolerances, dried mango, frozen mango, and the best low-FODMAP tropical fruit alternatives.
Is Maple Syrup Low FODMAP? The Best Sweetener for IBS
Maple syrup is low FODMAP at 2 tablespoons per serving, making it the best honey alternative for IBS. Learn about grades, baking swaps, and glucose-fructose balance.
Is Peanut Butter Low FODMAP? Portions, Ingredients, and Alternatives
Peanut butter is low FODMAP at 2 tablespoons (32g). Learn which ingredients to watch for, how GOS increases at higher amounts, and how almond butter and other nut butters compare.
Is Pasta Low FODMAP? Wheat, Gluten-Free, and Portion Guide for IBS
Regular wheat pasta is high FODMAP due to fructans, but gluten-free and portion-controlled options exist. Learn which pastas are safe for IBS and how serving size matters.
Is Pineapple Low FODMAP? Fresh, Canned, Dried, and Juice Guide
Pineapple is low FODMAP at a standard serving of 1 cup (140g). Learn about canned pineapple, dried pineapple, juice, and fructose content for IBS management.
Is Potato Low FODMAP? The Complete Guide to Potatoes and IBS
Potatoes are low FODMAP and a safe staple for people with IBS. Learn which potato varieties are safe, how preparation matters, and what to watch out for with toppings.
Is Quinoa Low FODMAP? Serving Sizes, Preparation & Grain Comparison
Quinoa is low FODMAP and a great grain alternative for IBS. Learn about serving sizes, preparation tips, protein content, and how quinoa compares to rice, oats, and wheat.
Is Popcorn Low FODMAP? Plain Popcorn, Microwave Bags, and Seasoning Traps
Plain popcorn is low FODMAP since corn is naturally FODMAP-free. Learn about microwave popcorn additives, butter, flavored popcorn, and safe seasoning options for IBS.
Is Salmon Low FODMAP? Fresh, Smoked, and Canned Options for IBS
Plain salmon is naturally FODMAP-free as a protein and fat food. Learn about smoked salmon, canned salmon, marinades, and how to order safely at restaurants.
Is Sweet Potato Low FODMAP? Serving Sizes, Varieties & Cooking Guide
Sweet potato is low FODMAP at half a cup but moderate at larger servings due to mannitol. Learn about different varieties, cooking methods, and how sweet potato compares to regular potato.
Is Spinach Low FODMAP? Fresh, Frozen & Cooked Spinach Guide
Spinach is low FODMAP and safe for IBS. Learn about fresh, frozen, baby spinach, and cooked vs raw volume differences on the low-FODMAP diet.
Is Soy Sauce Low FODMAP? Soy Sauce, Tamari, and Coconut Aminos
Regular soy sauce is low FODMAP in typical serving sizes. Learn about tamari, coconut aminos, teriyaki sauce, and which Asian sauces are safe for IBS.
Is Tofu Low FODMAP? Firm, Silken, Tempeh & Edamame Guide
Firm and extra-firm tofu are low FODMAP, but silken tofu is higher. Learn about tofu types, tempeh, edamame, and preparation methods for the low-FODMAP diet.
Is Watermelon Low FODMAP? Why Watermelon Is High FODMAP & Alternatives
Watermelon is high FODMAP due to excess fructose and mannitol. Learn why watermelon triggers IBS symptoms, which melons are safer, and what fruits to eat instead.
Is Yogurt Low FODMAP? A Complete Guide to Yogurt and IBS
Whether yogurt is low FODMAP depends on the type. Lactose-free yogurt is safe, while regular yogurt is high FODMAP. Learn about Greek yogurt, coconut yogurt, and kefir.
Low-FODMAP Condiments and Sauces: The Complete Guide
A comprehensive guide to safe condiments on a low-FODMAP diet. Covers mayo, mustard, ketchup, soy sauce, salad dressings, pasta sauces, hot sauce, pesto, and hidden ingredient traps.
Is Zucchini Low FODMAP? Serving Sizes and Cooking Tips for IBS
Zucchini is low FODMAP at standard servings and one of the safest vegetables on a low-FODMAP diet. Learn about large portions, zucchini noodles, and cooking methods.
20+ Low-FODMAP Breakfast Ideas: Quick, Easy, and Satisfying
Over 20 low-FODMAP breakfast ideas including quick weekday options, weekend meals, meal prep strategies, egg-based dishes, oatmeal variations, and smoothie guidance.
Low-FODMAP Date Night: Dating and Dining Out with IBS
Navigate dating and dining out with IBS. Restaurant selection tips, safe menu orders, when to tell your date about your diet, cooking at home ideas, and alcohol choices.
15+ Low-FODMAP Dinner Ideas: Simple Meal Frameworks for Every Night
Over 15 low-FODMAP dinner frameworks including stir-fries, sheet pan meals, pasta dishes, soups, and protein-grain-vegetable combos. Practical meal ideas, not complicated recipes.
Low-FODMAP Desserts: Sweet Treats That Won't Trigger Symptoms
A complete guide to low-FODMAP desserts including chocolate options, fruit-based treats, baking substitutions, store-bought picks, and a sugar and sweetener safety guide.
Navigating Holidays with IBS: A Low-FODMAP Celebration Guide
Survive Thanksgiving, Christmas, BBQs, and parties on a low-FODMAP diet. Tips for bringing your own dish, communicating dietary needs, and choosing safe alcohol.
Low-FODMAP Family Meals: Cooking for Everyone Without the Stress
Cook one meal the whole family enjoys on a low-FODMAP diet. Kid-friendly options, simple modifications, partner support tips, and meals that do not feel like diet food.
Low-FODMAP Grocery List: Your Complete Shopping Guide by Store Section
A comprehensive low-FODMAP grocery list organized by store section. Covers produce, proteins, dairy alternatives, grains, pantry staples, frozen foods, and condiments.
20+ Low-FODMAP Lunch Ideas: Packable, Quick, and Delicious
Over 20 low-FODMAP lunch ideas including packable options, sandwiches, wraps, salads, soups, leftovers strategies, and tips for eating out at restaurants.
Low FODMAP Meal Prep: Your Complete Weekly Guide
Master low-FODMAP meal prep with this weekly guide. Batch cooking staples, freezer-friendly recipes, storage tips, and a Sunday prep routine to save time and avoid triggers.
The Complete Low-FODMAP Shopping List: Everything You Need
A comprehensive low-FODMAP grocery shopping list organized by category, covering produce, proteins, grains, dairy alternatives, pantry staples, condiments, and snacks.
30+ Low-FODMAP Snacks: Store-Bought and Homemade Ideas
Over 30 low-FODMAP snack ideas including store-bought options, homemade recipes, on-the-go picks, and work-friendly choices. Covers sweet and savory with portion notes.
Low-FODMAP Smoothie Recipes: 10+ Gut-Friendly Combinations
A complete guide to FODMAP-friendly smoothies with safe fruits, milk alternatives, protein powders, nut butters, combinations to avoid, and over 10 recipe frameworks.
Low-FODMAP Travel Guide: How to Travel Comfortably with IBS
A practical guide to traveling on a low-FODMAP diet. Packing snacks, navigating airports, hotel strategies, international travel tips, and FODMAP translation cards.
Low-FODMAP Vegetarian Guide: Getting Enough Protein Without the Pain
Follow a vegetarian low-FODMAP diet successfully. Safe protein sources like tofu, tempeh, eggs, and cheese, plus iron and B12 tips, and meal ideas that satisfy.
Low-FODMAP Vegan Guide: Plant-Based Eating Without the Bloat
Navigate a vegan low-FODMAP diet successfully. Protein strategies, safe legume portions, essential supplements, nutritional gap solutions, and complete meal frameworks.
Low-FODMAP Work Lunches: Easy Meals to Pack for the Office
Pack delicious low-FODMAP lunches for work. Meal prep ideas, desk-friendly options, microwave meals, no-cook lunches, and tips for navigating the office kitchen.
Managing IBS at Work: Strategies for the Workplace
Practical strategies for managing IBS symptoms at work. Bathroom anxiety, communicating with your employer, stress management, remote work benefits, and workplace accommodations.
Methane SIBO Diet: Dietary Strategies for IMO and Constipation Management
Dietary strategies for methane-dominant SIBO (IMO). Learn about constipation management, specific food restrictions, fiber considerations, prokinetics, and how to balance reducing fermentation with maintaining bowel regularity.
SIBO and the Low-FODMAP Diet: How They Work Together for Treatment
How the low-FODMAP diet relates to SIBO treatment. Learn the key differences from the standard IBS FODMAP diet, modifications needed, duration, and how to use FODMAPs as adjunct therapy.
SIBO and IBS: Understanding the Connection Between These Overlapping Conditions
Explore the relationship between SIBO and IBS. Learn about overlap statistics, shared symptoms, when to suspect SIBO, testing approaches, and how treatment differs between the two conditions.
SIBO and Probiotics: Should You Take Probiotics With Bacterial Overgrowth?
The complete guide to probiotics and SIBO. Learn about the controversy, strain-specific evidence, timing considerations, soil-based organisms, and why prebiotics need caution.
SIBO Breath Test Guide: Preparation, Types, and How to Read Your Results
Complete guide to SIBO breath testing. Learn about lactulose vs glucose tests, preparation diet, reading hydrogen and methane results, and understanding false positives and negatives.
SIBO Die-Off Symptoms: What to Expect During Treatment
Learn about SIBO die-off symptoms, the Herxheimer reaction, common timelines, how to manage discomfort, and when to contact your doctor during SIBO treatment.
SIBO Diet Plan: A Complete Phase-by-Phase Guide to Eating With SIBO
Comprehensive SIBO diet plan covering antimicrobial, maintenance, and reintroduction phases. Learn which foods to eat and avoid at each stage of SIBO treatment.
SIBO Relapse Prevention: How to Stop Bacterial Overgrowth From Coming Back
Comprehensive guide to preventing SIBO recurrence. Learn about prokinetics, meal spacing, underlying causes like adhesions and motility disorders, lifestyle factors, and long-term diet maintenance.
SIBO Treatment Options: Antibiotics, Herbal Antimicrobials, and Beyond
Complete overview of SIBO treatment options including rifaximin, herbal antimicrobials, the elemental diet, combination therapies, treatment duration, and relapse rates.
How to Track IBS Symptoms Effectively: A Practical Guide
Learn the best methods for tracking IBS symptoms including the Bristol stool scale, severity scoring, identifying delayed reactions, and spotting patterns in your data.
Visceral Hypersensitivity Explained: Why Normal Digestion Hurts in IBS
Understand visceral hypersensitivity — what it is, how it drives IBS pain, how it's measured, its relationship to central sensitization, and evidence-based treatments.
Are Eggs Low FODMAP? The Complete Guide to Eggs and IBS
Eggs are naturally FODMAP-free and one of the safest protein sources on a low-FODMAP diet. Learn how to enjoy eggs without triggering IBS symptoms.
Cheese and FODMAPs: Which Cheeses Are Safe for IBS?
Many cheeses are surprisingly low in FODMAPs. Learn which cheeses are safe, which to avoid, and how aging affects lactose content.
Honey and FODMAPs: Why Honey Is High FODMAP and What to Use Instead
Honey is high in FODMAPs due to excess fructose. Learn why honey triggers IBS symptoms and discover safe sweetener alternatives.
Is Avocado Low FODMAP? Serving Sizes and Tips for IBS
Avocado is low FODMAP in small servings but high FODMAP in larger amounts due to sorbitol. Learn the safe serving size and how to enjoy avocado with IBS.
Milk and FODMAPs: Dairy Milk, Alternatives, and Lactose Explained
Regular cow's milk is high in FODMAPs due to lactose, but many alternatives are safe. Learn about lactose-free options and plant-based milks for IBS.
Sourdough Bread and FODMAPs: Is Sourdough Safe for IBS?
Traditional sourdough bread may be lower in FODMAPs than regular bread due to fermentation. Learn how the sourdough process affects fructan content.
Bananas and FODMAPs: Are Bananas Safe for IBS?
Unripe bananas are low FODMAP while ripe bananas become higher in fructose. Learn how ripeness affects FODMAP content and the best way to enjoy bananas with IBS.
Is Coffee Low FODMAP? Coffee, Caffeine, and IBS Explained
Black coffee is low FODMAP, but what you add to it matters. Learn about coffee's effects on IBS, safe milk alternatives, and how caffeine affects your gut.
Is Garlic Low FODMAP? The Complete Guide to Garlic and IBS
Garlic is high in fructans and one of the most common FODMAP triggers. Learn why, discover garlic alternatives, and find ways to add garlic flavor without the FODMAPs.
Is Rice Low FODMAP? Your Complete Guide to Rice and IBS
Rice is one of the safest grains on a low-FODMAP diet. Learn about different rice types, serving sizes, and how to build FODMAP-friendly rice meals.
Is Oatmeal Low FODMAP? A Guide to Oats on the Low-FODMAP Diet
Oatmeal can be low FODMAP in small servings but becomes high FODMAP in larger portions. Learn the safe serving sizes and best ways to enjoy oats with IBS.
Is Onion Low FODMAP? Understanding Onions and FODMAP Sensitivity
Onions are one of the highest FODMAP foods due to their fructan content. Learn which parts of onions are safest, alternatives, and how to cook without onions.
FODMAP Food Guide: What You Can and Can't Eat
Your complete guide to FODMAP-friendly foods. Learn which foods are safe, which to limit, and which to avoid on a low-FODMAP diet.
FODMAP Lifestyle: Living Well with IBS
Practical tips for living with IBS and following a low-FODMAP diet. Recipes, dining out, travel tips, and seasonal guides.
FODMAP Tracker Guide: How to Track Symptoms and Find Your Triggers
Learn how to effectively track FODMAP intake and symptoms to identify your personal food triggers and build tolerance.
FODMAP Reference: Complete Database of FODMAP Foods and Categories
Comprehensive reference database of FODMAP foods organized by category, with serving sizes and FODMAP group breakdowns.
IBS & SIBO Education: Understanding Your Digestive Condition
Educational resources about IBS, SIBO, and digestive health. Understand the science behind your symptoms and treatment options.
SIBO Guide: Understanding and Managing Small Intestinal Bacterial Overgrowth
Evidence-based guide to SIBO — types, testing, treatment phases, and dietary management strategies.