Have you been struggling with your irritable bowel syndrome (IBS) and have no clue what to eat or what to avoid? Well, you’re not alone. Many IBS patients are clueless about what to eat and often end up feeling hopeless. If you’re one of those patients, don’t worry.
You can take control of your IBS by following a low FODMAP diet. This article will explain what a low FODMAP diet is, its benefits, and how you can get started with it.
What are FODMAPs?
IBS stands for irritable bowel syndrome and the diet is designed to help you get rid of the symptoms that you experience with this condition.
People with IBS are often sensitive to FODMAPs and may experience bloating, gas, abdominal pain, and diarrhoea after consuming foods that contain them. A low FODMAP diet is a diet that eliminates or limits foods that contain FODMAPs.
FODMAPs are a group of fermentable carbohydrates that can cause digestive problems for people with IBS. These carbohydrates are found in a wide variety of foods, including fruits, vegetables, grains, dairy, and legumes. FODMAPs are also known as oligosaccharides, disaccharides, monosaccharides, and polyols.
Things to Know Before You Start with A Low-FODMAP Diet
Here are a few things you should know before you start a low-FODMAP diet:
- The diet may be hard to stick to: The low-FODMAP diet can be hard to stick to because it is a very restrictive diet. You will need to be very careful about what you eat and ensure that you get enough of the right nutrients.
- You may not be able to eat out: If you are following the low-FODMAP diet, you may not be able to eat out at restaurants or other places. This is because it can be hard to find food that is low in FODMAPs.
- You may need to take supplements: If you are following the low-FODMAP diet, you may need to take supplements to ensure you get enough of the right nutrients.
- You should talk to your doctor before starting the diet: If you have any medical conditions, you should talk to your doctor before you start the low-FODMAP diet. This is because the diet may not be right for you.
There are many resources available to help you start a low-FODMAP diet. There are also many cookbooks and websites with low-FODMAP meal delivery and recipes.
How To Follow A FODMAP Diet For IBS?
If you’re considering a low FODMAP diet for IBS, you should know a few things.
FODMAPs are a group of carbohydrates that can cause problems for people with digestive issues.
Unlike other carbs, FODMAPs aren’t easily absorbed by the body, and they can cause discomfort like bloating, gas, and diarrhoea.
There are a few different ways to follow a FODMAP diet for IBS, and your doctor can help you find the best way for you. Generally, you’ll want to avoid foods that are high in FODMAPs during IBS, including bread, pasta, fruits, and vegetables. There are some exceptions, and you can still eat these foods in moderation.
There are also plenty of low-FODMAP foods that you can eat, including lean protein, dairy products, and whole grains. Following a diet can be a little tricky, but it’s worth it to feel better.
Low FODMAP Diet Food List
If you are on a low FODMAP diet, you will want to avoid foods that contain high levels of these carbohydrates. Because foods that are high in FODMAPs can trigger IBS symptoms like bloating, gas, and diarrhoea.
Well, a low FODMAP diet is not a cure for IBS, but it can help you control your symptoms. There is no one-size-fits-all diet for IBS, so you may need to experiment with different foods to see what works for you.
The following is a list of low-FODMAP foods that you can eat on a low-FODMAP diet:
- Fruits: banana, blueberry, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, orange, pineapple, strawberry, tangerine
- Vegetables: bok choy, carrot, celery, chives, cucumber, garlic-infused oil, ginger, green beans, lettuce, onion-infused oil, shallots, spinach, tomato, zucchini
- Proteins: eggs, tofu, tempeh, chicken, turkey, fish, shellfish
- Dairy: lactose-free milk, soy milk, yogurt, cheese
- Grains: gluten-free bread, quinoa, rice, corn
- Other: coffee, tea, water, almond milk, apple cider vinegar, balsamic vinegar, coconut milk, olive oil, salt, pepper, spices
There are many more foods that contain high levels of FODMAPs, so it is important to speak with a dietitian or doctor if you are considering this diet.
Intermittent Fasting for IBS
When you’re following the low-FODMAP diet for IBS, you’ll want to be mindful of how you’re eating your food. The low-FODMAP diet doesn’t recommend fasting, but intermittent fasting can be a helpful tool to make sure you’re eating the right foods at the right times.
Intermittent fasting is a way of eating where you cycle between periods of fasting. There are many different ways to do intermittent fasting, but the most common approach is to eat for 8 hours and fast for 16 hours.
It can help you eat fewer meals each day, which can help you reduce the amount of gas and bloating you experience from IBS.
FODMAP Meal Ideas
There are so many different meal ideas that you can make, it can take time to know where to start.
Here are a few of our favourites to get you inspired.
One of our favourites is a simple pasta dish. All you need is some cooked pasta, olive oil, garlic, salt, and pepper. You can add other ingredients, such as vegetables or meat.
Another easy meal is a stir-fry. All you need is some cooked rice, vegetables, and a sauce. You can use any vegetables you like, and there are lots of different sauces to choose from.
You could try a curry if you’re looking for something a bit heartier. There are many different recipes to choose from, and they can be made with chicken, beef, lamb, or pork.
If you’re feeling a bit more adventurous, you could try making a pizza from scratch. You can use any low FODMAP ingredients you like, and there are lots of different low FODMAP recipes to choose from.
No matter what you choose to make, we’re sure you’ll find something to enjoy!
A low FODMAP diet is a very effective way to reduce the symptoms of IBS. It is a restrictive diet, so it is important to be prepared before you start.
You will need to be careful about what you eat and make sure you get enough of the right nutrients. You may also need to take supplements to ensure you get enough of the right nutrients.
If you have any medical conditions, you should talk to your doctor before you start the low-FODMAP diet.