Low-FODMAP Swaps for Kids with IBS

Irritable bowel syndrome (IBS) can be a rollercoaster of trying to figure out your kiddo's trigger foods and a diet that works for them. Many kids with IBS are recommended to try a low FODMAP diet to help symptoms like gas, bloating, and tummy pain. 

But like any elimination diet, it can be tricky to manage with kids. Sticking to all the dietary restrictions, keeping meals nutritious, and still making sure your kids actually enjoy the food can be a lot to juggle.

So let's walk through the basics of a FODMAP diet and simple, kid-friendly food swaps so your little one can feel better without missing out on nutrients or meals they love.

The Basics of Low FODMAP

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that ferment in the gut and can trigger IBS symptoms like tummy pain, bloating, and irregular digestion. 

These carbs are found in many common foods, like:

• Dairy (lactose)

• Gluten (fructans)

• Beans (galacto-oligosaccharides)

• Certain fruits and veggies (excess fructose and polyols)

The low FODMAP diet has two main phases: elimination and reintroduction. In the elimination phase, high FODMAP foods are removed for 2 to 6 weeks to help calm symptoms. Then, during reintroduction, those foods are added back in one at a time to identify which ones are triggering symptoms. 

When done correctly, this approach can reduce IBS symptoms by 25–50% in children (1). Because it can be a restrictive diet, it’s best to work with a pediatrician or pediatric dietitian to avoid nutrient gaps and avoid unnecessarily restricting foods. 

When to Consider Low-FODMAP

Not every kiddo with IBS needs to follow the full low FODMAP diet. Sometimes just limiting a few high FODMAP foods can be enough to manage symptoms.

However, your pediatrician may recommend a more structured approach if they’re noticing (1):

• Chronic bloating or gas

• Cramping or tummy pain after meals

• Diarrhea, constipation, or both

• Trouble identifying which foods are causing issues

If your little one fits into this category, talk to your pediatrician or GI specialist to decide if a low FODMAP trial makes sense for them.

Easy Low-FODMAP Swaps for Common Kid Foods

Fruits

X Avoid: Apples, pears, watermelon, mango, cherries, peaches, plums, nectarines, blackberries, figs, apricots, prunes

✓ Enjoy: Strawberries, blueberries, raspberries, oranges, mandarins, kiwi, pineapple, cantaloupe, grapes, dragon fruit, papaya

Tip: sometimes the portion size matters! Your kiddo might be able to eat small portions of some higher fodmap fruits without any symptoms. This might help them feel less restricted, especially at family meals or social events. 

Vegetables

X Avoid: Onion, garlic, cauliflower, broccoli, Brussels sprouts, cabbage, asparagus, artichokes, leeks, snow peas, mushrooms 

✓ Enjoy: Carrots, zucchini, spinach, kale, lettuce, cucumber, eggplant, green beans, red bell pepper, tomato, potato, sweet potato 

Grains & Carbs

X Avoid: Wheat bread, rye bread, regular pasta, crackers, granola bars, couscous, barley, farro, bulgur, pastries

✓ Enjoy: White rice, brown rice, oats, quinoa, corn tortillas, sourdough spelt bread, rice noodles, polenta, potatoes, gluten-free pasta 

Dairy

X Avoid: Cow’s milk, soft cheeses (cream cheese, ricotta, cottage cheese), regular yogurt, ice cream, sour cream, kefir

✓ Enjoy: Lactose-free milk, lactose-free yogurt, hard cheeses (cheddar, parmesan, Swiss), plant-based milks (almond, rice, oat if low FODMAP certified)

Beans & Proteins

X Avoid: Black beans, kidney beans, baked beans, soybeans, regular tofu (if not firm), large amounts of lentils or chickpeas, processed meats with garlic or onion.

✓ Enjoy: Eggs, firm tofu, plain chicken, turkey, beef, fish, lactose-free protein powders (without high FODMAP ingredients)

Low FODMAP Swaps for Classic Kid Meals

1. Mac and Cheese

Mac and cheese is typically made with gluten and lactose which can both trigger IBS symptoms. But since it’s also a good source of calcium and protein (and loved by most kids), it’s worth keeping in the rotation with a few simple swaps.

Swaps:

• Use gluten-free pasta instead of regular wheat pasta

• Choose a fortified lactose-free milk

• Use aged cheeses like cheddar or parmesan

• Avoid garlic or onion powder in the cheese sauce

2. Chicken Nuggets and Fries

Most frozen nuggets and fast food options contain gluten and high FODMAP seasonings. Read the ingredients carefully or make your own at home for an easy low FODMAP protein option. 

Swaps:

• Use homemade or store-bought gluten-free chicken nuggets (read the ingredients to avoid onion and garlic)

• Serve with baked potato wedges or air-fried sweet potatoes (limit sweet potato to ½ cup)

3. Spaghetti with Meat Sauce

This is a great easy dinner option that doesn't need to change very much to be low FODMAP! Plus, it's a great source of protein and iron for kids.

Swaps:

• Use gluten-free pasta instead of regular wheat pasta

• Homemade tomato sauce made with no onion or garlic (or storebought with simple ingredients)

4. Peanut Butter and Jelly Sandwich

This classic kid-friendly lunch box staple can easily be made low FODMAP! It's a great source of fiber and protein for kids who don't love meat, and those nostalgic flavors are usually well accepted by kids. 

Swaps:

• Choose a gluten-free bread instead of whole wheat

• Natural peanut butter (without sweeteners or honey)

• Jelly without high fructose corn syrup or made from home with low FODMAP fruits

5. Pancakes

Pancakes are a great way to sneak in some extra fiber and can be prepped ahead to serve for busy mornings or quick dinners.

Swaps:

• Use gluten-free pancake mix or oats blended into flour

• Use lactose-free milk

• Top with pure maple syrup and low FODMAP fruits like blueberries or strawberries 

Summary

If your child has IBS, a low FODMAP diet may help reduce symptoms like bloating and tummy pain. By making simple food swaps and watching portion sizes, you can help your child feel better without sacrificing nutrition or favorite meals.