Cooking guide

Cooking for someone with IBS?

Your friend or family member follows the low-FODMAP diet to manage their IBS. This guide gives you everything you need to cook something they can enjoy safely — and feel great after.

What is IBS?

Irritable Bowel Syndrome affects 1 in 7 people. Certain carbohydrates called FODMAPs ferment in the gut and trigger cramping, bloating, and urgency. The low-FODMAP diet removes these triggers. It's not a preference or fussiness — symptoms can be severe and unpredictable, and certain foods are genuine triggers.

The good news: with a few simple swaps, almost any dish can be made completely safe. You don't need special ingredients — just avoid the key triggers below.

The single most important rule

No garlic or onion in any form — including garlic powder, onion powder, garlic salt, or most pre-made stocks and sauces. These are the #1 trigger for almost everyone with IBS. Use garlic-infused olive oil instead (the flavour transfers; the FODMAPs don't).

Safe to use freely

🐔

Chicken, fish, eggs, beef

All plain proteins are safe — just avoid marinades with garlic or onion

🍚

Rice, quinoa, oats (plain)

All safe at any portion size

🥕

Carrot, courgette, spinach, capsicum

Great vegetable choices — safe in generous amounts

🥒

Cucumber, lettuce, tomato (limit to 3 cherry)

Fresh salad staples that work well

🧀

Hard cheese (cheddar, parmesan)

Aged cheeses are very low in lactose — fine to use

🫒

Olive oil, butter, most oils

All fats and oils are safe

🍋

Lemon and lime juice

Great for flavour without any FODMAP issues

🌿

Fresh herbs (basil, chives, coriander, parsley)

All fresh herbs are low FODMAP

🍓

Strawberries, blueberries, grapes, oranges

Safe fruits in moderate amounts

🧡

Tinned tomatoes (½ cup max)

Fine in small amounts for sauces

Foods to avoid

🧄

Garlic

The #1 trigger — avoid in any form including powder. Use garlic-infused oil instead.

🧅

Onion

All types including shallots and leeks (white part). Green tops of spring onion are fine.

🫘

Beans, chickpeas, lentils (large portions)

OK in small amounts (¼ cup rinsed) — but not a big bowl

🥛

Regular milk, cream, soft cheese, yogurt

Use lactose-free versions. Hard cheeses are fine.

🍎

Apple, pear, mango, watermelon

High in fructose — swap for berries or oranges

🌾

Wheat bread, regular pasta

Swap for GF pasta or sourdough spelt bread

🍯

Honey, high-fructose corn syrup

Use maple syrup or regular sugar instead

🥦

Broccoli, cauliflower, Brussels sprouts

Gassy vegetables — stick to smaller amounts or swap for courgette/carrot

Easy ingredient swaps

Garlic or garlic powderGarlic-infused olive oil (fry in it, then remove garlic pieces)

OnionGreen tops of spring onion, chives, or asafoetida (tiny pinch)

Regular milk or creamLactose-free milk, oat milk (plain), or coconut cream

Wheat pasta or noodlesGluten-free pasta or rice noodles

Regular breadSourdough spelt or gluten-free bread

HoneyMaple syrup or a little caster sugar

Stock cubes (most have onion/garlic)Low-FODMAP stock or just salt, herbs + a splash of tamari

Practical tips

1Check sauce and stock labels — most contain garlic or onion powder. Make your own with garlic-infused oil, salt, and herbs.
2Lactose-free milk and cream work identically to regular in cooking. Hard cheeses (cheddar, parmesan) are fine.
3Fresh or dried herbs are always safe — basil, thyme, rosemary, oregano, coriander, chives.
4When in doubt, keep it simple: plain grilled meat or fish, rice or GF pasta, roasted vegetables (carrot, courgette, capsicum, spinach), and a drizzle of olive oil.
5If a packet sauce is involved, check the ingredients before using it.

Want to find more FODMAP-safe recipes?

Explore Gutsy

Built on Monash University FODMAP research · www.mygutsy.co.uk