IBS Food Swap Cheat Sheet

IBS Food Swap Cheat Sheet

Simple, dietitian-approved swaps for calmer digestion and everyday confidence.

If you’ve been told to follow a low FODMAP diet — or you’re simply tired of feeling bloated, restricted, and confused about what to eat — this guide is for you.

Created by FODMAP-certified dietitian Michele Kearney, the IBS Food Swap Cheat Sheet helps you take the stress out of mealtimes. It shows you exactly how to swap common trigger foods for gentle, gut-friendly alternatives, so you can find relief without giving up the foods you love.

This practical, easy-to-follow resource gives you clarity and structure — whether you’re just starting a low FODMAP trial or refining your diet after diagnosis. You’ll feel more confident choosing, cooking, and enjoying foods that support calmer digestion and everyday comfort.

What’s Inside

• A clear, evidence-based list of low FODMAP alternatives to common high-FODMAP foods
• Smart swaps for fruits, vegetables, grains, dairy, and condiments
• A Snack Inspiration Box with 10 quick low FODMAP snack ideas and portion sizes
• Simple visuals that make shopping and meal planning effortless

Perfect for you if:

• You’ve been advised to follow a low FODMAP diet and want an easier way to get started
• You’re overwhelmed by IBS information and want clear, trustworthy guidance
• You want relief without restriction — practical swaps that calm symptoms, not your social life
• You’re ready to feel in control of your food choices again

Format

• Instant digital download (PDF, 4 pages)
• Print-friendly and mobile-friendly design

Tip: Pair this Cheat Sheet with the Bloat SOS Toolkit or Quick Start Guide to IBS Relief for a complete calm-gut starter pack.