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IBS Food Guide

Find out which foods are safe for your IBS type. Each guide includes protocol-specific recommendations for Bloating, IBS-C, IBS-D, IBS-M, Post-SIBO, and Stress-Triggered symptoms.

Low FODMAP
Moderate FODMAP
High FODMAP

Proteins

Eggs Chicken Beef Salmon Tofu

Vegetables

Carrots Spinach Zucchini Potato Cucumber Lettuce Tomato Bell Peppers Green Beans Sweet Potato Pumpkin Broccoli Cauliflower Cabbage Avocado Celery Corn Garlic Onion Mushrooms

Fruits

Banana Strawberries Oranges Grapes Kiwi Pineapple Lemon Apples Pears Mango Watermelon

Grains & Carbs

Rice Oats Quinoa GF Bread Sourdough Pasta Bread (Wheat) Wheat

Dairy & Alternatives

Butter Cheese (Aged) Almond Milk Coconut Milk Yogurt Oat Milk Milk

Legumes & Beans

Tofu Hummus Lentils Beans

Nuts & Seeds

Peanuts Almonds Chia Seeds Flaxseed Cashews

Beverages & Other

Coffee Ginger Garlic Oil Chocolate Sauerkraut Alcohol Honey

Not Sure Which Protocol Is Right For You?

Take our 5-minute quiz to discover your IBS type and get personalized food recommendations.

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Interactive Gut Health Tools

Try our free tools to track symptoms, check FODMAP levels, and identify your IBS type.

FODMAP Checker IBS Type Identifier Bloating Tracker Fiber Calculator Bristol Stool Chart Meal Timing Optimizer
Medical Disclaimer

This information is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making changes to your diet.