Espedilla: Food to avoid and take for Irritable Bowel Syndrome (Part 2)

(Foreword: this is the continuation of our response to Meccah F. on her desire to know the foods that she can avoid and she can eat to control her problems with IBS.)

Dear Meccah F.,

Alright, let’s get moving to determine which food you have to keep low in your diet!

2. Lactose

a. Milk

- Milk from cows, goats; custard, ice cream and yoghurt

b. Cheeses

- Soft unripened cheeses, like cottage, cream, mascarpone and ricotta

3. Fructans

a. Vegetable

- Artichoke, asparagus, broccoli, cabbage, garlic, leek, okra, onions and shallots

b. Cereals

- Wheat and rye in large amounts, like bread, crackers, cookies and pasta

c. Fruit

- Watermelon

d. Miscellaneous

- Pistachio

4. Galactans

a. Legumes

- Baked beans, chickpea, kidney beans, lentils, soy bean

5. Polyols

a. Fruit

- Apple, avocado, cherry, longan, lychee, nashi, pear, prune, watermelon

b. Vegetables

- Cauliflower, green bell pepper, mushroom, sweet corn

c. Sweeteners

- Sorbitol, mannitol and xylitol

Now, let’s get to the foods that you can eat when you have IBS.

1. Fruit

- Banana, blueberry, cantaloupe, melon, cranberry, durian, grape, grapefruit, honeydew, kiwifruit, lemon, lime, mandarin orange, passion fruit, pawpaw, raspberry, rockmelon, star apples, strawberry, tangelo
- But, if fruits are dried, keep your consumption in small quantities only

2. Vegetables

- Carrot, celery, eggplant, olive, ginger, green beans, lettuce, olives, potato, pumpkin, red bell pepper, silver beet, spinach, squash, sweet potato, taro, tomato, turnip, yum, zucchini

3. Herbs

- Basil, chili, coriander, ginger, lemongrass, mint, parsley, rosemary, thyme

4. Grain Foods

- Gluten-free bread or cereal products

5. Bread

- 100 percent spelt bread

6. Rice

7. Oats

8. Other

- Psyllium, quinoa, sorghum, tapioca

9. Milk products

- Lactose-free milk, soy milk (in small quantities)

10. Cheeses

- Hard cheeses

11. Yoghurt
- Lactose-free variety

12. Ice cream substitute

- Gelato, sorbet

13. Butter substitute

- Olive oil

14. Tofu sweeteners

- Sugar (sucrose) – in small quantities, glucose, artificial sweeteners not ending in “ol”

15. Honey substitute

- Maple syrup (in small quantities), molasses

By the way, special thanks to the Philippine Society of Gastroenterology and A.

Menarini Philippines, Incorporated for the list of the foods enumerated in here for IBS.

Well, I hope that helps. Good luck!

Dr. Fritz

(Dr. Fritz Legarde Espedilla is an aesthetic dermatologist and surgeon and a clinical sexologist. She is also trained in hypnotherapy and Medical Acupuncture. She has been in the broadcast media for more than a decade and has written a book based on her 15 year stint with her radio program, “Healthy is Sexy Secrets ni Dr. Fritz.” She is also a faculty in a College of Pharmacy. For your questions, you may send them to Dear Dr. Fritz, c/o Sunstar-Davao Publishing Inc., Ebro-Pelayo Building, Jacinto St., Davao City, (former Department of Foreign Affairs office), across Ateneo de Davao University and beside Holy Child School of Davao, or you e-mail them to If you don’t wish your letter to be published, we regret that we cannot answer them. Thank you for your understanding.)
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