{"id":87752,"date":"2026-09-27T12:38:08","date_gmt":"2026-09-27T10:38:08","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/nutrition-for-irritable-bowel-syndrome\/"},"modified":"2026-09-27T13:39:53","modified_gmt":"2026-09-27T11:39:53","slug":"nutrition-for-irritable-bowel-syndrome","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-irritable-bowel-syndrome\/","title":{"rendered":"Nutrition with irritable bowel syndrome"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]An apple a day keeps the doctor away: everyone has probably heard this sentence at some point. But what happens if that one apple a day leads to stomach ache, bloating, diarrhoea or constipation? And if the same thing happens with mangoes, plums, broccoli, milk, pulses and a long list of other foods?<\/p>\n<p><a class=\"rank-math-link\" href=\"https:\/\/foodpunk.com\/de\/blog\/reizdarmsyndrom-allgemein\/\" target=\"_blank\" rel=\"noopener\">Irritable bowel syndrome<\/a> can thoroughly spoil your enjoyment of food. Some people get the complaints listed above even from small amounts, while others have a higher tolerance threshold. But <strong>eating with irritable bowel syndrome can still be enjoyable<\/strong>, and symptoms can be avoided.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\"> Table of contents<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >What are FODMAPs in irritable bowel syndrome?<\/h2><\/div><\/div>[vc_column_text]The term &#8220;FODMAP&#8221; appeared in science a few years ago, for the first time in 2005 at Monash University in Melbourne. It covers a list of foods that can cause complaints in people with a sensitive gastrointestinal tract. &#8220;FODMAP&#8221; is an acronym (a short word formed from the first letters of several words) and stands for &#8220;Fermentable Oligo-, Di- and Monosaccharides And Polyols&#8221;.<\/p>\n<p>More precisely, these are:<\/p>\n<ul>\n<li>Oligosaccharides: fructans (inulin), fructooligosaccharides (FOS), galactooligosaccharides (GOS: raffinose, stachyose)<\/li>\n<li>Disaccharides: lactose (milk sugar)<\/li>\n<li>Monosaccharides: fructose (fruit sugar)<\/li>\n<li>Polyols: sorbitol, mannitol, maltitol, xylitol, polydextrose and isomalt<\/li>\n<\/ul>\n<p>While you will certainly have heard of lactose or fructose or seen them on a packet, most of the other terms are rather unfamiliar. They are a group of different carbohydrates and sugar alcohols (polyols) that are contained in many natural and processed foods. But FODMAPs are not bad in themselves. They also bring positive properties with them.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4  \" >Positive properties of FODMAPs<\/h3><\/div><\/div>[vc_column_text]One positive property of some FODMAPs is that of a prebiotic, which has a similar effect to a probiotic: it helps good bacteria in the gut to grow, bifidobacteria for example.<\/p>\n<p>Some of them are also fibre, which reaches the large intestine undigested and there swells up with water and increases the volume of the stool. That stimulates bowel activity, the stool takes on a soft consistency and going to the toilet becomes easier. This is one of the reasons why you should always drink enough water with a meal rich in fibre.<\/p>\n<p><strong>Further plus points:<\/strong><\/p>\n<ul>\n<li>Fibre increases satiety.<\/li>\n<li>It delays the uptake of glucose into the bloodstream, which lowers the blood sugar value.<\/li>\n<li>It lowers the blood lipid values.<\/li>\n<\/ul>\n<p>So in healthy people eating FODMAPs is mainly positive. It looks different for people with irritable bowel syndrome, whose gastrointestinal tract is overwhelmed by many foods from this group. One of the tasks of the small intestine is to absorb (that is, to take up) the usable nutrients from food and to carry them through the intestinal lining into the body. In people with irritable bowel syndrome it does not manage this sufficiently. The nutrients reach the large intestine, where they are fermented into short chain fatty acids and gases such as hydrogen and methane. Bloating follows. That is a fact worth taking into account when eating with irritable bowel syndrome.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-irritable-bowel-syndrome\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Start your individual nutrition plan for irritable bowel syndrome now!<\/span><\/a><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Diagnosis by exclusion in irritable bowel syndrome<\/h2><\/div><\/div>[vc_column_text]So how do you know whether you have an irritable bowel with an intolerance of FODMAPs, or an intolerance that concerns only fructose, lactose, histamine, gluten and so on? In most cases a visit to the doctor helps first of all. Your GP can be the first point of contact for advice on the subject of intolerance and can refer you to a specialist who tests for the suspected intolerance. You will probably end up in one of these two specialist fields:<\/p>\n<p><strong>1. The internist and gastroenterologist tests for:<\/strong><\/p>\n<ul>\n<li>Lactose intolerance (breath test)<\/li>\n<li>Fructose intolerance (breath test)<\/li>\n<li>Sorbitol intolerance (breath test)<\/li>\n<li>Coeliac disease\/gluten intolerance (IgA antibodies)<\/li>\n<\/ul>\n<p><strong>2. The skin doctor (dermatologist) tests for:<\/strong><\/p>\n<ul>\n<li>Food allergy test (for example a skin prick test)<\/li>\n<li>IgE antibody testing for allergies (blood test)<\/li>\n<li>Histamine intolerance (DAO)<\/li>\n<\/ul>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Diagnosis through FODMAPs in irritable bowel syndrome<\/h2><\/div><\/div>[vc_column_text]The diagnosis of irritable bowel syndrome itself is a little more complicated. Since there are a great many different symptoms and forms, with irritable bowel syndrome only a process of exclusion helps. So you rule out other diseases and intolerances one by one until you know that you are suffering from irritable bowel syndrome. That is what the FODMAP diet is for.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h4 \"><h4 class=\"heading h4  \" >Phase 1<\/h4><\/div><\/div>[vc_column_text]For 4 to 6 weeks you go without all foods with a high FODMAP potential. If the irritable bowel symptoms improve, an oversensitivity of the gastrointestinal tract is likely. It is important, however, that you do not stop eating altogether, but still supply your body with enough fibre. You can manage that with vegetables (courgettes or carrots for example), pseudocereals (buckwheat or quinoa for example) and fruit (raspberries or kiwis for example).[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h4 \"><h4 class=\"heading h4  \" >Phase 2<\/h4><\/div><\/div>[vc_column_text]Once the stomach and bowel area has completely calmed down, you start allowing certain foods again, one after another, and observe how the body reacts. Since every person and every gut is different, it may well be that one person tolerates 2 or 3 apples well, while another gets a rumbling stomach from a single apple segment a day. And a third can eat apples endlessly, but tolerates no plums at all and reacts with diarrhoea, constipation and so on.<\/p>\n<p>It is best to keep a food diary in which you note the connections between foods and complaints. (For example: what did I eat? How do I feel afterwards? What complaints do I have?)<\/p>\n<p>The aim of this procedure is to set up your diet with irritable bowel syndrome entirely individually: without side effects, but healthy and tasty and well supplied with nutrients.[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text]<\/p>\n<p><strong>Good to know: <\/strong>In patients with chronic inflammatory bowel diseases such as ulcerative colitis or Crohn&#8217;s disease too, a FODMAP diet followed by a nutrition plan tailored to them can have a positive effect on the symptoms.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_single_image image=&#8221;1105&#8243; img_size=&#8221;large&#8221; elem_margin_top=&#8221;vmt-3&#8243;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-irritable-bowel-syndrome\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Fewer complaints, more quality of life, with the right diet!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Dietary recommendations for irritable bowel syndrome<\/h2><\/div><\/div>[vc_column_text]One question everyone is probably asking by now is: which foods are low in FODMAPs and which are high in FODMAPs? We have put together a list of foods for irritable bowel syndrome that you can use as a guide for the FODMAP diet. As always, though, one thing holds true: every gut is different, so try it out for yourself.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h4 \"><h4 class=\"heading   \" >High FODMAP content<\/h4><\/div><\/div><div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab7274f\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab7274f\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab7274f\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Vegetables<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab7274f\" aria-labelledby=\"title-awx_6ab948ab7274f\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Artichoke<\/li>\n<li>Cauliflower<\/li>\n<li>Butter beans<\/li>\n<li>Broad beans<\/li>\n<li>Peas<\/li>\n<li>Chickpeas (more than 15)<\/li>\n<li>Spring onions (white part)<\/li>\n<li>Baked beans<\/li>\n<li>Kidney beans<\/li>\n<li>Garlic<\/li>\n<li>Cabbage<\/li>\n<li>Leek (white part)<\/li>\n<li>Lentils<\/li>\n<li>GREEN peppers<\/li>\n<li>Mushrooms<\/li>\n<li>Brussels sprouts (more than half a cup)<\/li>\n<li>Beetroot<\/li>\n<li>Shallots<\/li>\n<li>Celery (more than 1\/4 of a stick)<\/li>\n<li>Soya beans<\/li>\n<li>Asparagus<\/li>\n<li>Split peas<\/li>\n<li>Jerusalem artichoke<\/li>\n<li>White cabbage<\/li>\n<li>Savoy cabbage<\/li>\n<li>Sugar peas<\/li>\n<li>Mangetout<\/li>\n<li>Onions<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab727a9\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab727a9\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab727a9\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Fruit<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab727a9\" aria-labelledby=\"title-awx_6ab948ab727a9\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Apples<\/li>\n<li>Apricots<\/li>\n<li>Avocado (more than 1\/8)<\/li>\n<li>Prunes<\/li>\n<li>Bananas (very ripe)<\/li>\n<li>Pears<\/li>\n<li>Blackberries<\/li>\n<li>Dates<\/li>\n<li>Currants<\/li>\n<li>Cherries<\/li>\n<li>Lychees<\/li>\n<li>Mango<\/li>\n<li>Mirabelle plums<\/li>\n<li>Nectarines<\/li>\n<li>Tinned fruit<\/li>\n<li>Fresh orange juice over 125 ml<\/li>\n<li>Pomelo<\/li>\n<li>Persimmon<\/li>\n<li>Peaches<\/li>\n<li>Plums<\/li>\n<li>Raisins<\/li>\n<li>Processed fruit<\/li>\n<li>Watermelon<\/li>\n<li>White peaches<\/li>\n<li>Damsons<\/li>\n<\/ul>\n<p>In general you should be careful with large amounts of fruit.<\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab727e5\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab727e5\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab727e5\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Grains and grain products<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab727e5\" aria-labelledby=\"title-awx_6ab948ab727e5\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Amaranth<\/li>\n<li>Couscous<\/li>\n<li>Spelt (many people tolerate it, so test it out)<\/li>\n<li>Egg noodles<\/li>\n<li>Pastries made from wheat<\/li>\n<li>Barley in large amounts<\/li>\n<li>Semolina<\/li>\n<li>Cake made from wheat<\/li>\n<li>Breadcrumbs<\/li>\n<li>Durum wheat semolina pasta<\/li>\n<li>Rye<\/li>\n<li>Pasta made from wheat<\/li>\n<li>Wheat<\/li>\n<li>Wheat rolls<\/li>\n<li>Wheat bread<\/li>\n<\/ul>\n<p>With ready made products, check the list of ingredients, because wheat is often listed there as an ingredient.<\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab72815\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab72815\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab72815\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Dairy products<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab72815\" aria-labelledby=\"title-awx_6ab948ab72815\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Buttermilk<\/li>\n<li>Creamy soups with milk<\/li>\n<li>Cream cheese<\/li>\n<li>Oat milk<\/li>\n<li>Yoghurt<\/li>\n<li>Condensed milk (sweetened too)<\/li>\n<li>Cow&#8217;s milk<\/li>\n<li>Dairy ice cream<\/li>\n<li>Soured cream<\/li>\n<li>Sheep&#8217;s milk<\/li>\n<li>Whipping cream (over 125ml)<\/li>\n<li>Chocolate<\/li>\n<li>Sauces with milk and cream (from cow, sheep or goat)<\/li>\n<li>Custard<\/li>\n<li>Soft cheese (such as ricotta; with brie, check whether it is low in lactose or lactose free)<\/li>\n<li>Goat&#8217;s milk<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab72842\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab72842\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab72842\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Nuts<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab72842\" aria-labelledby=\"title-awx_6ab948ab72842\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Cashew nuts<\/li>\n<li>Pistachios<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab7285f\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab7285f\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab7285f\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Alcohol<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab7285f\" aria-labelledby=\"title-awx_6ab948ab7285f\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Beer (more than one glass)<\/li>\n<li>Liqueur<\/li>\n<li>Port<\/li>\n<li>Rum<\/li>\n<li>Sparkling wine<\/li>\n<li>Wine (sweet or medium dry)<\/li>\n<li>Wheat beer<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab72881\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab72881\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab72881\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Foods rich in protein<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab72881\" aria-labelledby=\"title-awx_6ab948ab72881\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Tinned fish<\/li>\n<li>Sausage (lactose\/ onion\/ \/vegetables \/wheat)<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab7289e\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab7289e\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab7289e\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Spices and herbs<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab7289e\" aria-labelledby=\"title-awx_6ab948ab7289e\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Agave juice<\/li>\n<li>Chutneys<\/li>\n<li>Fructose syrup<\/li>\n<li>Jellies<\/li>\n<li>HFCS (high fructose corn syrup)<\/li>\n<li>Honey<\/li>\n<li>Ketchup<\/li>\n<li>Garlic<\/li>\n<li>Garlic powder<\/li>\n<li>Artificial sweeteners sorbitol, mannitol, isomalt, xylitol<\/li>\n<li>Jams (depending on the fruit)<\/li>\n<li>Molasses<\/li>\n<li>Relish<\/li>\n<li>Onions<\/li>\n<li>Onion powder<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab728c8\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab728c8\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab728c8\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Sugar and sugar substitutes<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab728c8\" aria-labelledby=\"title-awx_6ab948ab728c8\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Agave syrup<\/li>\n<li>Fructose<\/li>\n<li>High fructose corn syrup (HFCS)<\/li>\n<li>Honey<\/li>\n<li>Inulin<\/li>\n<li>Isoglucose<\/li>\n<li>Isomalt<\/li>\n<li>Invert sugar<\/li>\n<li>Maltitol<\/li>\n<li>Mannitol<\/li>\n<li>Sorbitol<\/li>\n<li>Milk chocolate<\/li>\n<li>Xylitol<\/li>\n<li>Sugar free sweets<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h4 \"><h4 class=\"heading   \" >Low FODMAP content<\/h4><\/div><\/div><div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab729a8\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab729a8\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab729a8\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Vegetables<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab729a8\" aria-labelledby=\"title-awx_6ab948ab729a8\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Alfalfa<\/li>\n<li>Aubergine<\/li>\n<li>Beans (green) 75g<\/li>\n<li>Bean sprouts<\/li>\n<li>Broccoli (1\/2 cup)<\/li>\n<li>Butternut squash  (1\/4 cup)<\/li>\n<li>Chilli<\/li>\n<li>Chinese cabbage<\/li>\n<li>Chicory<\/li>\n<li>Peas (10)<\/li>\n<li>Fennel<\/li>\n<li>Spring onion (green part)<\/li>\n<li>Green beans<\/li>\n<li>Kale (about 140g)<\/li>\n<li>Cucumber<\/li>\n<li>Hokkaido squash<\/li>\n<li>Ginger<\/li>\n<li>Potatoes<\/li>\n<li>Tinned chickpeas (1\/4 cup, rinse thoroughly)<\/li>\n<li>Garlic oil<\/li>\n<li>Celeriac (40g)<\/li>\n<li>Cabbage (1 cup)<\/li>\n<li>Kohlrabi<\/li>\n<li>Squash (up to 65 g green, up to 120 g orange, over 120 g red)<\/li>\n<li>Leek leaves (green part)<\/li>\n<li>Tinned lentils (1\/2 cup)<\/li>\n<li>Sweetcorn (40 to 60g)<\/li>\n<li>Carrots<\/li>\n<li>Okra<\/li>\n<li>Olives<\/li>\n<li>Pak choi<\/li>\n<li>Peppers, yellow &amp; red<\/li>\n<li>Parsnip<\/li>\n<li>Parsley<\/li>\n<li>Radishes<\/li>\n<li>Daikon radish<\/li>\n<li>Brussels sprouts (1\/2 cup)<\/li>\n<li>Red cabbage (up to 90g)<\/li>\n<li>Romanesco<\/li>\n<li>Rocket salad<\/li>\n<li>Turnip<\/li>\n<li>Lettuce<\/li>\n<li>Chives<\/li>\n<li>Celery (1\/4 of a stick)<\/li>\n<li>Soya sprouts<\/li>\n<li>Spinach<\/li>\n<li>Sweet potatoes (1\/2 cup)<\/li>\n<li>Tomatoes<\/li>\n<li>Water chestnuts<\/li>\n<li>Courgette<\/li>\n<\/ul>\n<p>Tip: fry onions and garlic in oil and then remove them<\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab72a06\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab72a06\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab72a06\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Fruit<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab72a06\" aria-labelledby=\"title-awx_6ab948ab72a06\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Pineapple<\/li>\n<li>Avocado (1\/8)<\/li>\n<li>Bananas (still slightly green)<\/li>\n<li>Blueberries<\/li>\n<li>Cantaloupe melon<\/li>\n<li>Clementines<\/li>\n<li>Cranberries (no more than 130g fresh or 9g dried berries)<\/li>\n<li>Strawberries<\/li>\n<li>Dried fruit (1 tablespoon)<\/li>\n<li>Grapefruit (1\/2)<\/li>\n<li>Bilberries<\/li>\n<li>Raspberry<\/li>\n<li>Honeydew melon<\/li>\n<li>Prickly pear<\/li>\n<li>Kiwis<\/li>\n<li>Kumquats<\/li>\n<li>Limes<\/li>\n<li>Lime<\/li>\n<li>Mandarins<\/li>\n<li>Passion fruit<\/li>\n<li>Melon<\/li>\n<li>Oranges<\/li>\n<li>Fresh orange juice (1\/2 glass, 125 ml)<\/li>\n<li>Papaya<\/li>\n<li>Passion fruit<\/li>\n<li>Lingonberries<\/li>\n<li>Rhubarb<\/li>\n<li>Sea buckthorn<\/li>\n<li>Star fruit<\/li>\n<li>Grapes<\/li>\n<li>Lemon<\/li>\n<\/ul>\n<p>Even the amount of low FODMAP fruit you eat should be limited. The riper the fruit, the higher its FODMAP value.<\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab72a45\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab72a45\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab72a45\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Grains and grain products<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab72a45\" aria-labelledby=\"title-awx_6ab948ab72a45\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Bread made from oats, rice, maize or potatoes<\/li>\n<li>Buckwheat<\/li>\n<li>Buckwheat noodles<\/li>\n<li>Spelt (many people tolerate it, so test it out)<\/li>\n<li>Coconut milk, coconut cream, coconut flesh<\/li>\n<li>Cornflakes  (1\/2 cup)<\/li>\n<li>Gluten free biscuits (without invert sugar)<\/li>\n<li>Gluten free pasta (check the flour)<\/li>\n<li>Gluten free bread<\/li>\n<li>Gluten free grains (maize flour and so on)<\/li>\n<li>Oats<\/li>\n<li>Rolled oats<\/li>\n<li>Oat bran<\/li>\n<li>Oat biscuits<\/li>\n<li>Millet<\/li>\n<li>Crisps (check the ingredients, they can contain wheat)<\/li>\n<li>Crispbread (gluten free)<\/li>\n<li>Maize flour<\/li>\n<li>Polenta<\/li>\n<li>Porridge (if made from oats)<\/li>\n<li>Quinoa<\/li>\n<li>Rice (brown and white)<\/li>\n<li>Rice crackers<\/li>\n<li>Rice bran<\/li>\n<li>Rice cakes<\/li>\n<li>Rice noodles<\/li>\n<li>Tortilla chips<\/li>\n<li>Wheat free or gluten free breads<\/li>\n<li>Wheat free or gluten free pasta<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab72a94\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab72a94\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab72a94\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Dairy products<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab72a94\" aria-labelledby=\"title-awx_6ab948ab72a94\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Butter<\/li>\n<li>Hard cheese (cheddar, colby, parmesan, Swiss)<\/li>\n<li>Hemp milk<\/li>\n<li>Hazelnut milk<\/li>\n<li>Cheese, brie<\/li>\n<li>Cheese, camembert<\/li>\n<li>Cheese, cheddar<\/li>\n<li>Cheese, feta<\/li>\n<li>Cheese, cottage cheese<\/li>\n<li>Cheese, mozzarella<\/li>\n<li>Cheese, quark (2 tablespoons)<\/li>\n<li>Cheese, Swiss<\/li>\n<li>Coconut milk<\/li>\n<li>Lactose free yoghurt<\/li>\n<li>Lactose free cow&#8217;s milk<\/li>\n<li>Lactose free milk<\/li>\n<li>Lactose free whipping cream<\/li>\n<li>Lactose free kefir<\/li>\n<li>Lactose free ice cream<\/li>\n<li>Almond milk<\/li>\n<li>Dairy free chocolate or pudding<\/li>\n<li>Mozzarella<\/li>\n<li>Parmesan<\/li>\n<li>Rice milk (up to 200ml)<\/li>\n<li>Whipping cream (125ml)<\/li>\n<li>Swiss cheese<\/li>\n<li>Soya protein (avoid soya beans)<\/li>\n<li>Soya milk (if made from soya protein)<\/li>\n<li>Sorbet (check which fruit it is made from)<\/li>\n<li>Tempeh<\/li>\n<li>Tofu (not silken tofu)<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab72ad0\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab72ad0\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab72ad0\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Nuts and seeds<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab72ad0\" aria-labelledby=\"title-awx_6ab948ab72ad0\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Chia seeds (max. 2 tbsp a day)<\/li>\n<li>Small portions of hazelnuts<\/li>\n<li>Small portions of walnuts<\/li>\n<li>Pumpkin seeds<\/li>\n<li>Peanuts<\/li>\n<li>Hemp seeds (max. 20g)<\/li>\n<li>Hazelnuts (max. 15)<\/li>\n<li>Linseed (max. 15g)<\/li>\n<li>Macadamia nuts (max. 10)<\/li>\n<li>Almonds (max. 10)<\/li>\n<li>Brazil nuts (max 10)<\/li>\n<li>Sunflower seeds (max. 6g)<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab72af7\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab72af7\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab72af7\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Alcohol<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab72af7\" aria-labelledby=\"title-awx_6ab948ab72af7\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>1 glass of beer (barley, <strong>not wheat beer!<\/strong>)<\/li>\n<li>Gin<\/li>\n<li>Wine (dry)<\/li>\n<li>Vodka<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab72b17\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab72b17\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab72b17\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Foods rich in protein<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab72b17\" aria-labelledby=\"title-awx_6ab948ab72b17\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Eggs<\/li>\n<li>Fish<\/li>\n<li>Poultry<\/li>\n<li>Fish<\/li>\n<li>Lamb<\/li>\n<li>Beef<\/li>\n<li>Pork<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab72b38\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab72b38\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab72b38\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Seasonings and herbs<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab72b38\" aria-labelledby=\"title-awx_6ab948ab72b38\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Maple syrup without HFCS<\/li>\n<li>Basil<\/li>\n<li>Balsamic vinegar<\/li>\n<li>Vinegar<\/li>\n<li>Homemade stock<\/li>\n<li>Ginger<\/li>\n<li>Garlic flavoured oil<\/li>\n<li>Coriander<\/li>\n<li>Linseed<\/li>\n<li>Margarine<\/li>\n<li>Marjoram<\/li>\n<li>Mayonnaise<\/li>\n<li>Mint<\/li>\n<li>Olives<\/li>\n<li>Olive oil<\/li>\n<li>Oregano<\/li>\n<li>Paprika powder<\/li>\n<li>Parsley<\/li>\n<li>Pepper<\/li>\n<li>Rosemary<\/li>\n<li>Salt<\/li>\n<li>Chives<\/li>\n<li>Mustard<\/li>\n<li>Soy sauce (check the ingredients for wheat)<\/li>\n<li>Thyme<\/li>\n<li>Lemongrass<\/li>\n<li>Sugar<\/li>\n<\/ul>\n<p>Most spices and herbs have no FODMAP values or very low ones.<\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab72b6e\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab72b6e\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab72b6e\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Sugar and sugar substitutes<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab72b6e\" aria-labelledby=\"title-awx_6ab948ab72b6e\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Glucose<\/li>\n<li>Maple syrup<\/li>\n<li>Peanut butter<\/li>\n<li>Saccharin<\/li>\n<li>Stevia<\/li>\n<li>Sucralose<\/li>\n<li>Sugar (also as sucrose)<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948ab72b8f\" data-toggle=\"collapse\" data-target=\"awx_6ab948ab72b8f\" aria-expanded=\"false\" aria-controls=\"awx_6ab948ab72b8f\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Fermented foods<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948ab72b8f\" aria-labelledby=\"title-awx_6ab948ab72b8f\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li>Sauerkraut<\/li>\n<li>Water kefir<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div>[vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<strong>Please remember:<\/strong> although the FODMAP diet is a good start, it cannot be equated with a miracle cure. Treating the causes of the inflammation in consultation with a doctor is definitely to be recommended.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-irritable-bowel-syndrome\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Find out which way of eating really does your gut good!<\/span><\/a><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Supplements in irritable bowel syndrome<\/h2><\/div><\/div>[vc_column_text]Alongside a suitable diet for irritable bowel syndrome, there are some preparations that can help to reduce inflammation and support the body in healing. Besides the medicines your doctor prescribes, these food supplements can be a good idea:<\/p>\n<ul>\n<li>B vitamins have a positive effect on the regeneration of the intestinal lining after inflammation<\/li>\n<li>Omega 3 fatty acids reduce inflammation in the body<\/li>\n<li>Vitamin D gives the immune defences a push and generally supports wellbeing<\/li>\n<li>High quality probiotics displace germs that make you ill and strengthen the protective function of the gut barrier<\/li>\n<\/ul>\n<p>[\/vc_column_text]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Easing irritable bowel symptoms: the right diet helps<\/h2><\/div><\/div>[vc_column_text]The nutrition scientists at Foodpunk can help you set up your diet for irritable bowel syndrome in the best possible way, starting with the FODMAP diet, in which foods with a high value are excluded. That way you do not have to spend 4 to 6 weeks puzzling over what you can even cook for yourself, but have tasty recipes friendly to an irritable bowel, which support the goal of your FODMAP diet, the diagnosis, perfectly.<\/p>\n<p>With the swap calculator you can change the recipes after the exclusion phase and gradually try out foods with a higher FODMAP value. As soon as you have successfully found out which foods you tolerate well with your irritable bowel syndrome, our experts will create an <a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-irritable-bowel-syndrome\/#buy\">individual nutrition plan<\/a> for you, in which all the foods you do not tolerate are excluded. That way you can be sure that none of the factors that trigger your complaints ends up in the pot by accident. And the best part: no more going round in circles wondering whether and how you can adapt a recipe for yourself. We take care of that. For you it is simply: mind off, enjoyment on. At last.[\/vc_column_text][vc_row_inner el_id=&#8221;buy&#8221;][vc_column_inner]<div class=\"templatera_shortcode\"><div class=\"vc_container  \"><div id=\"buy\" class=\"vc_row wpb_row vc_row-fluid vpt-1 vpb-1\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-middle vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4bolt  heading--center\" >Erreiche deine Ziele mit deinem personalisierten Ern\u00e4hrungsplan<\/h3><\/div><\/div>\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-1  wpb_content_element\">\r\n\t\t<p>Du willst endlich Ver\u00e4nderungen sehen? Mit Foodpunk bekommst du einen <strong>ma\u00dfgeschneiderten Ern\u00e4hrungsplan<\/strong>, der sich <strong>nach dir richtet<\/strong> \u2013 deiner Gesundheit, deinen Vorlieben und deinem Alltag.<\/p>\n<ul class=\"icon-list icon-list--check\">\n<li><strong>Von Ern\u00e4hrungswissenschaftlern entwickelt<\/strong> \u2013 wissenschaftlich basiert<\/li>\n<li><strong>Pers\u00f6nliche Betreuung &amp; deutscher Support<\/strong> \u2013 Experten an deiner Seite<\/li>\n<li><strong>Einfache Handhabung<\/strong> \u2013 intuitive App oder Webanwendung<\/li>\n<li><strong>Flexibel &amp; alltagstauglich<\/strong> \u2013 abwechslungsreiche, saisonale Rezepte<\/li>\n<\/ul>\n\r\n\t<\/div>\r\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-top vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-10 vc_col-lg-offset-1\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-3  wpb_content_element\">\r\n\t\t<h4 style=\"text-align: center;\"><strong>W\u00e4hle deine Laufzeit &amp; starte jetzt:<\/strong><\/h4>\n\r\n\t<\/div>\r\n\n\t<div class=\"wpb_raw_code wpb_raw_html wpb_content_element fp-geburtstag-hinweis-raw\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<div class=\"fp-geburtstag-hinweis\" style=\"text-align:center;margin:0 auto 26px\"><span style=\"display:inline-block;background:#E6007E;color:#fff;font-family:Figtree,Arial,sans-serif;font-weight:700;font-size:12px;letter-spacing:.1em;text-transform:uppercase;padding:7px 15px;border-radius:999px\">Geburtstagsaktion<\/span><div style=\"font-family:'Plus Jakarta Sans',Figtree,Arial,sans-serif;font-weight:800;font-size:21px;line-height:1.3;color:#E6007E;margin:12px 0 4px\">12 Monate f\u00fcr 79,99 \u20ac statt 129,99 \u20ac<\/div><div style=\"font-family:Figtree,Arial,sans-serif;font-size:15px;color:#4a5e58;margin-bottom:14px\">Dein Preis wird nicht 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