One of the questions I get asked most is what do I eat?

And that’s a great question… actually, it’s the best question. When you’re dealing with IBS, and symptoms like bloating, gas, abdominal pain, diarrhea and/or constipation, it’s easy to say “oh no, what should I NOT eat!”. We can very quickly start cutting out foods. And as we do so, so often it gets unclear exactly what foods are triggering the symptoms. Plus the diet becomes more and more limited.

I did this, 10 years ago! When I was dealing with daily symptoms of IBS impacting my life, I started eliminating. First I tried wheat, then all gluten, then lactose, then all dairy. I cut out, I added back in, I was all over the place trying to just feel better.

It was terrible. And I was unhappy, unsatisfied and unsure what to eat and what to avoid.

So when people ask me, “Stephanie, what can I actually eat?” I get so happy! Because it means you’re focusing on the positive, what you can include to enjoy food, be healthy and include in your diet. This is a good focus. It’s the first focus of the Clairity Program actually, where I get clients to first experience RELIEF by eating foods that are good for the gut, and then we figure out what their triggers are.

So you’re wondering what foods least likely triggering your symptoms? Well here’s a quick list:

The Most Common Safe Foods for IBS

  • Rice, oats, potatoes, and quinoa
  • Cooked peppers, eggplant, green beans, zucchini
  • Cooked leafy greens like lettuce, kale, spinach and arugula
  • Bananas, berries, oranges, pineapple and melon
  • Peanuts, walnuts, pecans, sunflower seeds and sesame seeds
  • Chickpeas and lentil (in small amounts)
  • Firm tofu, tempeh and edamame
  • All kinds of fish and seafood

Now this isn’t an exclusive list and it’s very general. We are all unique and our bodies are intimately different from each other. The way our body works, the bacteria that lives in our gut and the triggers that contribute to digestive symptoms coming on – are all different. So it’s best to work through a step-by-step plan like that in the Clairity Program in order to clearly get relief, and identify what you can eat and what you can’t.

Recently I did a segment on a national show here in Canada called The Social, discussing allergies and intolerances and giving you some easy tips to cook without the most common allergens (eggs, peanuts, oats, wheat).

Watch the entire segment online right here.

From this segment a couple of really simple, delicious recipes that also work well for the Low FODMAP Diet and those with IBS or other digestive issue can really enjoy without having triggers come on.

The first step if you’re looking to improve irritable bowel syndrome (IBS) or another digestive disorder or disease, is to understand more about the Low FODMAP diet and if it can help. Download my free eBook to help you better understand this diet and get started implementing simple steps to get rid of symptoms like gas, bloating, pain, diarrhea or constipation related to IBS. Click here to get a copy emailed to you right away.

So if you’re like me and have sugar cravings from time to time (very often now that I’m so hungry and breastfeeding my little one!), you need something that’s easy, tasty and satisfying. I think you’ll really love this recipe. Let me know what you think!

Low FODMAP IBS Recipe: Chocolate Banana Rice Bars

This recipe is Low FODMAP, gluten-free, wheat-free, peanut-free, oat-free, egg-free, dairy-free … and oh so delicious!

NOTE: For the other three recipes, click here to head on over to The Social website and view the slideshow to.


  • 2 bananas
  • 1 tsp vanilla
  • 2 tbsp maple syrup
  • 2 tbsp ground flax
  • 2 tbsp hemp seeds
  • 2 tbsp sunflower seed butter or WOW butter
  • 4 cups rice cereal
  • 1/3 cup dark chocolate chips


  1. Preheat the oven to 350 degrees F.
  2. Soften banana with a fork until squishy and easy to mix. Add in vanilla, maple syrup, flax, hemp and sunflower seed or WOW butter until well combined.
  3. Slowly mix in the rice puff cereal and chocolate until combined, gently so you don’t break it up too much.
  4. Pour in a greased 8 x 8 pan and bake for 15 minutes until the bars firm up.
  5. Remove from heat and let cool completely (refrigeration may help!).
  6. Once cooled, cut into squares or bars. Store in fridge or freezer.


Chocolate Pumpkin Spice Rice Bars Modifications


1 cup pureed pumpkin instead of bananas


1 tsp cinnamon

1/2 tsp nutmeg & allspice

Pinch of cloves

I hope you like it! I think you will 😉 And if you need any other help getting symptom relief, learning what you CAN eat and what foods are triggering your IBS symptoms, let me know. I would be happy to help. You can just shoot me and the team and email ( or read more about the Clairity Program I offer, where I coach my clients through a rock solid plan.

Wishing you much love & good eating,

Stephanie Clairmont, MHSc, RD

Your Digestive Dietitian


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