We are at your service for your questions and feedback.

How to fight the irritable bowel with the right nutrition

Rumbling, pulling, bubbling or pinching, flatulence, diarrhea, constipation or just nasty stomach ache. If your bowels are going crazy, then there is an urgent need to clean them up. It’s like with the basement: we stuff everything into it for years, and at some point, we don’t even know what’s in it anymore. Maybe it molds in the meantime or mice are nibbling through our things. There’s only one thing to do: clean up! The same principle applies to irritable bowel syndrome. If it rumbles in the intestine, then there are too many harmful bacteria, fungi, and viruses. In the long term, they weaken your immune system and can even promote diseases such as diabetes, high blood pressure or obesity. Experts recommend a diet change that does not include certain nutrients. The magic formula is: FODMAP diet.

FODMAP diet – It’s been bothering your bowels.

FODMAP stands for fermenting oligosaccharides, disaccharides, monosaccharides and polyols. These are nutrients such as carbohydrates and sugar alcohols. In a healthy intestine, they are completely broken down and processed. However, if the intestinal flora is mixed up, the nutrients will not be completely processed. This leads to flatulence, constipation, diarrhea or heartburn. Scientists recommend a FODMAP diet for people with irritable bowel syndrome. You should avoid certain foods for at least two to six weeks. These include some sugars such as sorbitol, xylitol, maltitol, isomalt, but also honey and fruit with a high fructose content such as apples, pears, cherries, and plums. Wheat is an oligosaccharide, so you should eat wheat-free for a while. This is not so easy, as wheat or its components are used in many industrially produced foods. Always read the list of ingredients or bake it yourself, then you know exactly what’s in it. Spelt is one of the foods with low FODMAP content. Nowadays you can get flour in every supermarket.

Once your bowel has calmed down after a few weeks, you can gradually add the foods you like most back to your diet. But as soon as you get flatulence, diarrhea, constipation or abdominal pain again, this is an . You should then abstain from these foods in the long run, for the sake of your intestines and your well-being.

FODMAP diet – Better not

– these foods have a high FODMAP content:


Apples, pears, cherries, mangos, apricots, peaches, plums
and watermelons


Artichokes, cauliflower, broccoli, garlic, onions, mushrooms, black salsifies, sugar snap peas, peas, chick peas, lentils
and red beans

Dairy products

Milk and buttermilk, cream cheese and ricotta


Wheat and rye, noodles, biscuits and cakes


honey, sorbitol, mannitol, xylitol, maltitol and isomalt

FODMAP diet – They’re good

– food containing less FODMAP:


Bananas, grapefruits, raspberries, honeydew melons, kiwis, grapes and citrus fruits


Chinese cabbage, carrots, lettuce, pumpkins, corn, peppers, cucumbers, celery, tomatoes and zucchini

Dairy products

Lactose-free milk products, matured cheese, Brie cheese and feta


Spelt and gluten-free cereal products


Glucose and sucrose

More information about INTEST.pro The BIOMES intestinal test

How do we analyse your intestinal flora? What exactly does the test include? Where can you buy INTEST.pro?
And how do we protect your data?

Dr. Paul Hammer
CEO & Founder
Dr Paul Hammer is the founder and CEO of BIOMES NGS GmbH. Paul received his PhD in systems biology and bioinformatics in 2012.
To the expert profile

You might also be interested in…

Irritable bowel syndrome: Which medications help?

The possible causes for irritable bowel syndrome are diverse and vary from person to person. Therefore, it is often not [...]

woman sitting on her bed holding her stomach in discomfort
Treat irritable bowel syndrome: These options are available

Cramps in the gastrointestinal tract, loss of appetite, diarrhoea – an irritable bowel syndrome manifests itself in many symptoms. As [...]

Vegane Lebensmittel: Pflanzliche Alternativen kennen
Irritable bowel syndrome: The right diet

An irritable bowel syndrome manifests itself differently in each person affected. There are no general nutritional recommendations for irritable bowel syndrome that [...]