Irritable Bowel Syndrome Message Boards

Perhaps the simplest way to approach it is to use Heather's approach - reduce consumption of insoluble fiber foods, increase consumption of soluble fiber foods. Remove other irritants like coffee, tea, alcohol, red meat, too much fat, etc and then choose only FODMAP safe foods. Heather's Cheat Sheet has an abbreviated version of the guidelines.

FODMAPS are only carbohydrates that can be rapidly fermented by colonic bacteria producing gas and other by-products that can trigger IBS spasms.

All fats are FODMAP safe. Fats should be kept to 20-25% of daily calories. So if you eat 2000 kcal per day you need 400-500 kcals from fat. At 9 kcal per gram you need 45 - 55 grams of fat/oil per day or 10-15 grams ((1 - 1.5 tbps) per meal on average. FODMAP unfriendly foods are foods that contain rapidly fermentable carbohydrates.

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STABLE: ♂, IBS-D 50+ years - Science of IBS

The FODMAP Approach to Managing IBS Symptoms
Evidence-based Dietary Management of Functional GI Symptoms: The FODMAP Approach
FODMAP Chart & Cheatsheet
The Role of Food & Dietary Intervention in IBS

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