Guides
Eat with more confidence.
Practical, sourced guides for people whose relationship with food is complicated by IBS, celiac disease, allergies and other conditions.
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The low FODMAP diet for IBS: a beginner’s guide
New to the low FODMAP diet for IBS? Learn what FODMAPs are, the five groups, the three phases, why a dietitian helps, and how to plan a gentle first week.
8 min read
Conditions
What each condition means for what's on your plate, and what the evidence actually says.
Celiac disease and gluten-free eating: a calm, practical guide
A practical celiac disease diet guide: why to get tested first, which grains contain gluten, the oats question, the FDA 20 ppm rule and cross-contact at home.
8 min read
Endometriosis and IBS: can low-FODMAP eating help endo bloating?
Endometriosis and IBS often overlap. Learn what research says about low-FODMAP eating for endo bloating and gut symptoms, its limits, and who to work with.
8 min read
Foods that cause bloating, and what else might be going on
The foods that cause bloating most often, why they do it, how eating pace and fizzy drinks play a part, and the signs that mean it’s time to see a doctor.
8 min read
Foods that help constipation: a gentle, evidence-based guide
Foods that help constipation, explained: fiber types, fluids, kiwifruit and prunes, raising fiber slowly, the FODMAP tension, and when to see a doctor.
8 min read
Foods that trigger acid reflux and GERD: finding your own triggers
Which foods trigger acid reflux and GERD, why triggers differ between people, and how meal size, timing and lying down affect symptoms. A calm, sourced guide.
9 min read
Fructose malabsorption foods: what to watch, what to swap and why
Fructose malabsorption foods explained: excess fructose vs glucose, the sorbitol link, common sources, how clinicians test, and how it relates to low FODMAP.
8 min read
Functional dyspepsia: how to eat comfortably with ongoing indigestion
A practical functional dyspepsia diet guide: what FD is, why smaller meals help, common triggers, what the evidence says, and when to see a doctor.
8 min read
Histamine intolerance food list: what’s known, what’s uncertain and how to approach it
A histamine intolerance food list grounded in evidence: aged and fermented foods, fish freshness, leftovers, why lists disagree, and working with a clinician.
9 min read
Lactose intolerance: foods to avoid, hidden lactose and what you can still enjoy
Lactose intolerance foods to avoid, where hidden lactose turns up, why hard cheese and yogurt are often easier, and how to keep calcium and vitamin D on track.
9 min read
Major food allergens: the US top 9, the EU and UK 14, and how to stay prepared
The major food allergens list explained: the US top 9 including sesame, the EU and UK 14, allergy vs intolerance, reaction signs and an emergency plan.
9 min read
Prediabetes eating: carbs, portions and balance
Prediabetes eating made calmer: how carbs affect blood sugar, choosing fiber-rich carbs, spreading them through the day, pairing with protein, and CDC support.
8 min read
The EoE six-food elimination diet: how it works and the step-up options
How the EoE six-food elimination diet works, newer step-up and milk-first options, why endoscopy guides each step, and how to protect nutrition along the way.
8 min read
The low FODMAP diet for IBS: a beginner’s guide
New to the low FODMAP diet for IBS? Learn what FODMAPs are, the five groups, the three phases, why a dietitian helps, and how to plan a gentle first week.
8 min read
What to eat with chronic diarrhea: common triggers and gentle swaps
What to eat with chronic diarrhea: common triggers like caffeine, sugar alcohols, fructose, lactose and rich meals, plus hydration, soluble fiber and red flags.
8 min read
What to eat with Crohn’s or colitis: flares, remission and nutrition
What to eat with Crohn’s or colitis: why there’s no one IBD diet, how eating shifts between flares and remission, and how to protect your nutrition.
8 min read
What to eat with SIBO: what the evidence supports
What to eat with SIBO: how it’s diagnosed and treated, where a low-FODMAP diet fits as symptom support, and why long-term restriction isn’t the goal.
8 min read
Food by food
One food at a time: what it means for IBS, celiac disease, intolerances, reflux and allergies.
Alcohol with IBS, reflux or celiac disease: beer, wine, spirits and mixers
Alcohol with IBS, reflux or celiac disease: what is known about beer, gluten-removed beer, wine, spirits and mixers, and how to choose what suits your gut.
9 min read
Apples, pears and fructose: are they low FODMAP?
Are apples and pears low FODMAP? Why their excess fructose and sorbitol can bother IBS and fructose malabsorption, plus portions, labels and gentle swaps.
8 min read
Are bananas low FODMAP? Why ripeness changes the answer
Are bananas low FODMAP? Why firm bananas suit most people with IBS while ripe ones are higher in fructans, plus banana chips, banana bread, histamine and latex.
8 min read
Are oats gluten-free? Cross-contact, gluten-free oats and avenin
Are oats gluten-free? Why regular oats pick up gluten, what a gluten-free label means in the US and UK, and why a small minority with celiac react to pure oats.
9 min read
Beans, lentils and chickpeas with IBS: canned, rinsed and sprouted
Are beans, lentils and chickpeas OK with IBS? Why legumes are high in GOS, why canned and rinsed helps, what sprouting does, and peanut and lupin allergy notes.
9 min read
Chocolate with IBS and reflux: dark, milk and white chocolate explained
Is chocolate OK for IBS or reflux? How dark, milk and white chocolate differ for lactose, FODMAPs and heartburn, plus milk and nut cross-contact on labels.
9 min read
Does coffee trigger IBS and reflux? What the evidence says
Does coffee trigger IBS or reflux? Plain coffee is low in FODMAPs, but it can stir up the gut and heartburn for some people. Here is how to find what suits you.
9 min read
Eggs with IBS, celiac disease and egg allergy: what to know
Are eggs low FODMAP, and what if you have an egg allergy? Hidden egg names on labels, why baked egg is an allergist's call, and how eggs fit other conditions.
9 min read
Fermented foods, histamine and FODMAPs: kombucha, kimchi, sauerkraut and more
Are fermented foods OK with histamine intolerance or IBS? What testing shows for sauerkraut, kimchi, kombucha, kefir and sourdough, and how to try them gently.
9 min read
Honey, maple syrup and agave: which are low FODMAP?
Is honey low FODMAP? Why honey and agave are high in excess fructose, why pure maple syrup is a common low-FODMAP swap, and what to check on syrup labels.
7 min read
Is avocado low FODMAP? Portions, perseitol and what else to know
Is avocado low FODMAP? Why portion size matters, what Monash found when it re-tested avocado, and how avocado fits with histamine, reflux and latex allergy.
8 min read
Is sourdough bread low FODMAP or gluten-free? What IBS and celiac readers need to know
Is sourdough bread low FODMAP or gluten-free? How slow fermentation lowers fructans, where spelt fits, and why wheat sourdough isn’t suitable for celiac.
9 min read
Is soy sauce gluten-free? Wheat, tamari and what to check
Is soy sauce gluten-free? Most is brewed with wheat. Here is how tamari and labeled gluten-free soy sauce differ, plus soy allergy, FODMAP and restaurant tips.
9 min read
Nuts with IBS and nut allergies: FODMAPs, peanuts, tree nuts and coconut
Which nuts are low FODMAP, how tree nut and peanut allergies differ, what the FDA's coconut change means for labels, and how to handle cross-contact with nuts.
8 min read
Spicy food with IBS and reflux: chili, capsaicin and hidden garlic
Does spicy food trigger IBS or reflux? How chili’s capsaicin affects a sensitive gut, why spice mixes can hide garlic and onion, and how to keep the heat.
9 min read
Sweeteners and sugar alcohols with IBS: sorbitol, xylitol, erythritol and stevia
Why sugar alcohols such as sorbitol and xylitol can upset IBS, where erythritol and stevia fit, and how to spot polyols in sugar-free gum, mints and labels.
8 min read
Tomatoes, reflux and histamine: what to know if tomatoes bother you
Do tomatoes trigger acid reflux or histamine intolerance? What the evidence says, how fresh, canned, sun-dried and sauces differ, and gentle swaps to try.
8 min read
Which cheeses are low in lactose? Aged hard cheeses vs fresh and soft
Which cheeses are low lactose? Why aged hard cheeses like cheddar and Swiss suit many people, which fresh cheeses to check, and why milk allergy differs.
7 min read
Yogurt and kefir: lactose, FODMAPs and what to choose
Is yogurt low FODMAP, and is kefir OK with lactose intolerance? How live cultures help, which yogurts to choose, label tips, and why milk allergy is different.
7 min read
Food & labels
Hidden triggers, labels and portions: the details that decide whether a food suits you.
FODMAP portion sizes and stacking: why the amount matters
Why FODMAP portion size matters, what FODMAP stacking means, and why a food can be fine at one serving but not another. A calm guide to dose and your gut.
7 min read
Gluten-free vs celiac-safe: what labels and menus really promise
Gluten free vs celiac safe: what the FDA label rule covers, how certified gluten-free differs, and what shared fryers and "made in a facility" notes mean.
8 min read
Hidden garlic and onion: foods that contain them and how to spot them
Where hidden garlic and onion turn up in packaged foods, stocks, sauces and restaurant dishes, how to read US labels, and gentle ways to keep the flavor.
8 min read
Hidden sources of gluten: where it hides and how to check
Hidden sources of gluten include soy sauce, malt, stock cubes, gravies, seasonings, licorice and beer. Learn where gluten hides and how to check each one.
8 min read
High FODMAP foods list, with gentler swaps for each one
A clear high FODMAP foods list grouped by food type, with gentler low FODMAP swaps for each, plus where FODMAPs hide on labels and why serving size matters.
7 min read
How to read food labels for allergens: a step-by-step guide
How to read food labels for allergens: what “Contains” statements must show, what “may contain” really means, hidden ingredient names, EU rules and imports.
8 min read
Lactose-free vs dairy-free: what’s the difference and which do you need?
Lactose free vs dairy free, explained simply: what each label means, who needs which, why a milk allergy needs more than lactose-free, and how to read labels.
9 min read
Low FODMAP elimination and reintroduction: the three phases explained
How low FODMAP elimination, reintroduction and personalization work, how a reintroduction challenge is structured, and why the strict phase isn’t meant to last.
8 min read
Restaurants & cuisines
Cuisine by cuisine and chain by chain: what to order, what to ask and what to watch.
Breakfast and brunch out with IBS, celiac disease or food allergies
Breakfast and brunch out with IBS, celiac disease or food allergies: shared griddles, batter in omelets, eggs, dairy, fruit and FODMAPs, and what to ask.
8 min read
Burgers and fast food with celiac disease, IBS or food allergies
Burgers and fast food with food restrictions: what to ask about buns, shared fryers, sauces, cheese and lettuce wraps with celiac disease, IBS or allergies.
9 min read
Chinese restaurants with IBS, celiac disease or food allergies
Chinese restaurants with IBS, celiac disease or food allergies: soy sauce and gluten, garlic in sauces, shared woks and fryers, nuts, and what to ask.
8 min read
Coffee shops and cafes with food allergies, celiac disease or IBS
How to order at coffee shops and cafes with food allergies, celiac disease or IBS: milk alternatives, steam wands, syrups, pastries and what to ask staff.
9 min read
Eating at Chipotle with celiac disease, IBS or food allergies
Chipotle allergens, celiac and IBS: what Chipotle’s own allergen and ingredient pages say as of October 2026, its cross-contact warnings, and what to ask.
8 min read
Eating at McDonald’s with celiac disease, IBS or food allergies
McDonald’s allergens, celiac and IBS on the US menu: what its own pages say as of October 2026, from fries to sauces, its cross-contact note and what to ask.
7 min read
Indian restaurants with IBS, celiac disease or food allergies: what to order and ask
Eating at Indian restaurants with IBS, celiac disease or food allergies: which dishes to ask about, where onion, wheat, dairy and nuts hide, and what to say.
9 min read
Italian restaurants with IBS, celiac disease or food allergies
Italian restaurants with IBS, celiac disease or food allergies: what's easier to order, what to ask about sauces, pasta water and pesto, and phrases to use.
8 min read
Mexican restaurants with IBS, celiac disease or food allergies
Mexican restaurants with IBS, celiac disease or food allergies: corn vs flour tortillas, shared fryers, beans, salsas, mole and what to ask staff.
8 min read
Ordering at Starbucks with celiac disease, IBS or food allergies
Starbucks allergens, celiac and IBS: where to find Starbucks’ own ingredient and allergen info as of October 2026, its shared-equipment warning and what to ask.
7 min read
Pizza with IBS, celiac disease or a dairy problem: crusts, sauce, cheese and what to ask
Ordering pizza with IBS, celiac disease or lactose intolerance: gluten-free crust cross-contact, garlic in the sauce, lower-lactose cheeses and what to ask.
8 min read
Sushi and Japanese restaurants with IBS, celiac disease or food allergies
Sushi and Japanese restaurants with IBS, celiac disease or allergies: soy sauce, sushi rice, imitation crab, sesame, seafood, and what to ask staff.
8 min read
Thai and Vietnamese restaurants with IBS, celiac disease or food allergies
Thai and Vietnamese restaurants with IBS, celiac disease or allergies: fish sauce, soy and oyster sauce, peanuts, shrimp paste, rice noodles and what to ask.
8 min read
Eating out & travel
Restaurants, travel and other people's kitchens, with less guesswork.
Eating out with celiac disease: questions to ask and what to watch
Eating out with celiac disease: the questions to ask, why fryers, pasta water and pizza need extra care, which cuisines to research and how dining cards help.
8 min read
Eating out with IBS: how to order with less worry
Eating out with IBS, made calmer: how to scan a menu, ask about sauces and marinades, request plain prep, manage portions and choose dishes across cuisines.
9 min read
How to tell a restaurant about a food allergy (and what to ask)
How to tell a restaurant about a food allergy: when to call ahead, using a chef card, the questions to ask about cross-contact, and when it is wiser to leave.
8 min read
Traveling with food allergies and intolerances: a planning guide
Traveling with food allergies or intolerances: how to plan, use translated cards, fly with epinephrine, pack safe snacks and medicine, and check your insurance.
8 min read
Living with it
The everyday side: diaries, worry around food, and caring for someone else.
Cooking for someone with food allergies or IBS: a guide for partners, parents and hosts
Cooking for someone with food allergies or IBS? How to avoid cross-contact, ask about needs without awkwardness, support kids at school and plan shared meals.
9 min read
Food anxiety with IBS: understanding the fear and gently widening your plate
Food anxiety with IBS is common and understandable. Learn how the gut-brain axis feeds the fear, how avoidance can narrow your plate, and where to find support.
10 min read
How SafeBelly answers “Can I eat this?”
What happens between tapping a food and seeing yes, no or eat with care: your conditions, the 14 allergens, portion size, and why uncertainty never reads as yes.
6 min read
How to keep a food and symptom diary for IBS (without it taking over)
A practical food and symptom diary for IBS: what to log, how long to keep it, how to spot patterns without over-reading them, and how to share it with a doctor.
8 min read
Coming soon
Stop guessing. Ask SafeBelly “Can I eat this?”
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