Trigger or Safe? The IBS Food Game
Can you spot an IBS trigger food in under a second? This quick game tests what you know about the foods that calm IBS and the ones that often set it off. Swipe, build a streak and learn something new each round.
How to play
- You have 60 seconds.
- Swipe right, or tap Safe, if the food is usually gentle on IBS.
- Swipe left, or tap Trigger, if it is a common IBS trigger.
- Each right answer in a row adds bonus points to your streak.
- Get one wrong and you will see a short fact explaining why.
On a computer, you can also use the left and right arrow keys.
Why these foods?
The foods in this game are grouped using research from Monash University, the team that created the low FODMAP diet. FODMAPs are carbohydrates that some people struggle to digest. In the gut, they draw in water and are fermented by bacteria, which can cause gas, bloating, pain and changes in bowel habits.
Onion and garlic, for example, are among the richest sources of fructans. Apples and pears are high in fructose and sorbitol. Regular milk contains lactose. White rice, eggs, carrots and strawberries are low in FODMAPs at a normal serving.
Serving size matters. Some foods are fine in a small portion and trigger symptoms in a large one. This game uses typical servings to keep things simple.
Your triggers are personal
Not everyone with IBS reacts to every trigger food. Many people handle some of them well. The low FODMAP diet helps you find your own triggers over a few weeks. Then you bring back as many foods as you can.
In the middle of a flare? My guide on how to calm an IBS flare-up shows what to eat for the next three days. You can find all my IBS guides here. Want another round? Try my Feed the Tummy game.
Frequently asked questions
What is a FODMAP?
FODMAPs are fermentable carbohydrates found in many everyday foods. In sensitive people they can cause bloating, gas, pain and diarrhoea or constipation.
Are trigger foods unhealthy?
No. Many trigger foods, like apples, beans and garlic, are very healthy. They simply cause symptoms in some people with IBS. Most people only need to limit a few of them.
Is this game medical advice?
No. It is a fun way to learn. Please speak to your doctor or a dietitian before you change your diet. This matters most if you have warning signs like blood in your stool or weight loss.
Game created by Dt. Hashika Vyas, a dietitian who healed her own IBS. Food groupings are based on Monash University FODMAP research.