High FODMAP Foods To Avoid If You Have Irritable Bowel Syndrome | HuffPost Life

25 High FODMAP Foods To Avoid If You Have IBS

Rachel Moss— The Huffington Post UK

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If you suffer from Irritable Bowel Syndrome (IBS), following a low FODMAP diet could help ease your symptoms.

For those uninitiated, FODMAP stands for a group of short-chain carbohydrates that appear in some foods: oligosaccharides, disaccharides, monosaccharides and polyols.

"If you have a sensitive digestive tract or suffer with IBS then it is likely that FODMAP foods could trigger an attack as they can often cause over fermentation in the small intestine and produce a lot of gas usually resulting in pain, bloating and diarrhoea," nutritionist Karen Poole tells HuffPost UK Lifestyle.

"The logic behind the practice is that if you restrict certain foods while you are under attack and exclude them for a period of at least six weeks and then re-introduce them in small amounts, then your sensitivity to them could reduce and future discomfort will hopefully be lessened or avoided."

SEE ALSO:
What Is The FODMAP Diet? How This Eating Plan Could Ease Irritable Bowel Syndrome Symptoms
How To Reduce Irritable Bowel Syndrome

It's important to consult your GP before switching your diet. They will be able to provide you with a full list of foods to avoid if you're suffering from IBS.

But until then, Poole, says that the following foods are known to be high in FODMAPs and avoiding them for a short period of time can therefore ease symptoms:

High FODMAP Foods To Avoid If You Have IBS

Apples (01 of25)

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Asparagus(02 of25)

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Artichokes(03 of25)

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Beans(04 of25)

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Beetroot(05 of25)

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Broccoli(06 of25)

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Cabbage(07 of25)

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Cherries (08 of25)

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Celery (09 of25)

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Dairy(10 of25)

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Garlic (11 of25)

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Honey (12 of25)

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Leeks (13 of25)

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Lentils(14 of25)

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Mango(15 of25)

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Mushrooms(16 of25)

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Nectarines (17 of25)

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Onions(18 of25)

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Peaches(19 of25)

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Pears (20 of25)

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Plums(21 of25)

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Rye (22 of25)

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Sugar snap peas (23 of25)

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Sweetcorn(24 of25)

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Watermelon(25 of25)

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15 Food Trends For 2016

Amaranth(01 of15)

“Amaranth is the new quinoa,” trend expert Daniel Levine says. This grain-like seed is, like quinoa, a source of all the amino acids essential for human health, as well as fibre and lysine. Amaranth is great thrown into soups because it cooks quickly, or popped and tossed into salads or spread on top of toast. (credit:Zoonar/j.wnuk via Getty Images)

Pickles(02 of15)

“You can pickle that!” the Portlandia sketch jokes, but you’ll probably be hearing that more and more in 2016. Fortunately, pickling isn’t just delicious—the fermentation process is involves means your pickles have gut-healthy probiotics. Try non-obvious choices like pickled radish, garlic scapes, and mango. (credit:Magalie L'AbbÃ©/Flickr)

Seaweed(03 of15)

If you eat kale because those dark greens are good for you, you’ll love seaweed’s nutritional profile. These different species of marine plants are a source of antioxidants, iodine, and calcium, among many other nutrients. Popular varieties include nori, wake, and kelp. If you like seaweed wrapped around your sushi, give it a try in salad, crackers, or soup. (credit:Fudio via Getty Images)

Bugs(04 of15)

Chefs told the National Restaurant Association that bugs as a trend are on the way out, but they’re still hanging around waiting to hit the mainstream. “I see it every year,” Levine says of the trend’s predicted breakthrough. On the side of insects as a health food you’ve got the fact that they’re a great source of protein, and sustainable to boot. (credit:9770880_224 via Getty Images)

Moringa(05 of15)

The leaves, seeds, and green fruits of the moringa plant are commonly eaten in countries including Afghanistan, Pakistan, and Bangladesh—and for good reason. The plant contains nutrients like vitamin B6, iron, and vitamin C, for starters. Adding moringa powder to your smoothies can boost their protein levels. (credit:bdspn via Getty Images)

Teff(06 of15)

If you’ve visited an Ethiopian restaurant, you’ve had teff: this gluten-free grain is a key ingredient in inerja bread. But you don’t have to eat teff in bread—you can boil it like rice, bake it, use it to make pancakes, put it in homemade granola bars. It’s a great source of protein and vitamin C, high in fibre, and low in fat and sodium. (credit:Claudio Rampinini via Getty Images)

African Food (07 of15)

African foods and flavours are a key trend for chefs in 2016, Levine said. African spice blends like berbere and dukkah are gaining new fans—they’re great ways to add flavour to lean fish and poultry without adding a lot of calories. We’ve already discussed teff, a high-protein grain that’s essential to Ethiopian cuisine. And the high vegetable content of many African cuisines means they aren’t overly reliant on expensive meats—and are packed with fibre and nutrients. (credit:Happy Krissy/Flickr)

Cactus Water(08 of15)

If amaranth is the new quinoa, cactus water is the new coconut water. It’s really not all that different from coconut water except that it’s lower in sugar and calories, which is enough to sell it for many people. It also has taurine, which some consider an energy booster. And its fruity taste might be a quicker sell that the love-it-or-hate-it flavour of coconut water. (credit:zxvisual via Getty Images)

Savoury Yogurt(09 of15)

Yogurt has been riding a wave of popularity for a few years now—first probiotic, then Greek, now Icelandic. But the focus is still usually on sweet flavours. Embrace savoury yogurt in 2016, with additions like beets, carrots, or squash. It’s got all the health benefits you get with any other yogurt, but changes things up in taste. (credit:Maximilian Stock Ltd. via Getty Images)

Sacha Inchi(10 of15)

You may have seen these branded as SaviSeed, but sacha inchi is the technical name for this nut-like snack food that comes off the Peruvian plant of the same name. These seeds are a good source of protein and fibre, as well as full of omega-3 fatty acids. You can also find sacha inchi oil, which is a good source of the fatty acids and vitamin E. (credit:siwaporn999 via Getty Images)

Uncommon Fish(11 of15)

Chefs have begun to use species of fish that are often unappreciated: tautong, drum, sea robin. This is healthy for you because of the many nutritional benefits of seafood, including that it’s a source of both lean protein and omega fatty acids. And it’s healthy for the earth too, because it allows chefs to focus on local sustainable species and avoid the overuse of more popular fish varieties. (credit:Koki Iino via Getty Images)

Baobab(12 of15)

This fruit is one of those African ingredients to look for. From southern Africa, specifically, baobab is a great source of vitamin C, potassium, and calcium. It’s also full of antioxidants, fibre, and magnesium. It’s great on its own, or stirred into foods like oatmeal and yogurt, if you can find it—but also look for it added to smoothies and juices this year. (credit:Geoste via Getty Images)

Lucuma(13 of15)

Here’s another superfruit, this time from southern South America. Lucuma is sometimes used as a sweetener because it tastes sweet but has a low glycemic index. It’s also a source of beta-carotene, iron, zinc, and vitamin B3, among other nutrients. Look for it as a powder that you can add to smoothies. (credit:Sirirak via Getty Images)

Food Waste(14 of15)

Restaurants are working on combating food waste--and you can do the same at home by using the parts of food that you might normally toss. Broccoli stems, for example, have all the health benefits of broccoli as well as lots of fibre. They’re great thinly sliced and stir fried, or chopped into matchsticks and tossed into salads for crunch. And beef bones, or fish and chicken carcasses, make a great broth that’s full of both flavour and nutrients. (credit:Thai Food Blog/Flickr)

Non-Chicken Eggs(15 of15)

The National Restaurant Association predicted increased interest in “non-traditional” eggs in 2016. Along with the fun of variety, mixing it up in the egg aisle can have nutritional benefits as well. Duck eggs are higher in protein, calcium, and potassium than chicken eggs, for example. (credit:Jamie Grill via Getty Images)

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