Low FODMAP Diet For Irritable Bowel Syndrome (IBS)

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Low FODMAP Diet For Irritable Bowel Syndrome

fodmap intolerance

In my previous post I discussed IBS, aka Irritable bowel syndrome. IBS happens to be a functional bowel disorder with symptoms like wind, bloating, diarrhoea, nausea and abdominal cramps amongst others. I also discussed the way of eating to help ease out the issues of IBS. Experts believe that there are certain dietary components, referred to as FODMAPs (Fermentable, Oligo-, Di-, Mono-saccharides and Polyols), which get fermented within the large bowel and trigger IBS symptoms (wind, bloating, diarrhoea etc.). These are easily fermentable short chained carbohydrates. If we eat a low FODMAP diet then there are bright chances of IBS getting cured.

What is FODMAP?

FODMAPs is an acronym for Fermentable Oligo-, Di-, and Monosaccharides And Polyols. It is kind of carbohydrates and sugar alcohols that easily get fermented in the gut and trigger symptoms of IBS. FODMAPs are also known as lactose (L), fructose (F), fructans & galactans (F&G) and polyols (P). If a diet has high quantity of all these fermentable carbohydrates, it is called a high FODMAPs eating plan. And no prizes for guessing that obviously a low FODMAP diet limits foods that contain high levels of these fermentable carbohydrates.

milk-over-cereal_h528

 FODMAP are found in

  • Some milk products which are rich in lactose, also known as milk sugar;
  • Some fruits which are rich in fructose and often referred to as fruit sugar;
  • Certain grains, such as wheat and rye that contain chains of fructose called fructans;
  • Some types of fiber that are rich in other fructans, namely fructo-oligosaccharidesand inulin;
  • Beans and lentils which contain a moderate amount of galactans (chains of galactose);
  • Plums, prunes, and many “sugar-free” products contain polyols, or sugar alcohols.

 High FODMAP food

High FODMAP foods are those which must be avoided or at least used sparingly.

Vegetables and Legumes

  • Garlic and Onions – avoid entirely if possible
  • All kinds of beans, Beetroot
  • Peas, Cabbage
  • Scallions , spring onions bulb and shallots

Fruit – fruits which contain high fructose

  • Apples, Apricots, Avocado
  • Blackberries, Cherries, Currants
  • Dates, Grapefruit, Lychee
  • Mango, Nectarines
  • Peaches, Pears, Plums, Prunes
  • Raisins, Tinned fruit in juice, Watermelon

Cereals, Grains, Nuts and Bakery

Foods Which Make You Fat pasta

Wheat containing products such as

  • Breads, Biscuits, Breadcrumbs, Cakes, Pastries
  • Noodles, Pasta made from wheat, Wheat and bran cereals
  • Barley, Couscous, Rye, Semolina, Pistachios, cashews

 Sweets, Sweeteners

  • Agavae, Fructose, High fructose corn syrup (HFCS)
  • Honey, Milk chocolate, Sugar free artificial sweeteners

 Drinks

  • Beer  (more than one bottle). Wine – if drinking more than one glass
  • Dandelion tea, Fruit and herbal teas with apple added
  • Orange juice in quantities over 100ml
  • Rum, Sugar free fizzy drinks – such as diet coke
  • Sports and energy drinks

Dairy Foods

  • Buttermilk.

  • Cream cheese, Cream, Sour cream
  • Milk, Yoghurt – including greek yogurt

Low FODMAP food

fodmap friendlyThese are those foods which are good to eat for a person troubled by IBS.

Vegetables and Legumes

  • Bok choy, Broccoli (small servings)
  • Cabbage, Carrots, Celery (small 5cm stalk)
  • Corn / sweet corn not more than half cob (if tolerable)
  • Chick peas – 1/4 cup, Cucumber
  • Eggplant / aubergine, Fennel
  • Lentils (small amount), Lettuce
  • Okra, Olives, Parsley, Radish
  • Potato, Pumpkin, Sweet potato – 1/2 cup
  • Spring onions only green leaves, Spinach
  • Tomato – avoid cherry tomato
  • Turnip and Zucchini

Fruit

fodmap safe

  • Bananas, Blueberries, Cantaloupe, Cranberry, Clementine
  • Grapes, Kiwifruit, Lemon including lemon juice, Lime
  • Mandarin, Orange, Passion fruit, Papaya, Pineapple
  • Raspberry, Strawberry

Cereals, Grains, Nuts and Bakery

  • Wheat free or gluten free breads,
  • Wheat free or gluten free pasta
  • Buckwheat  and rice noodles
  • Oat based cereals, Cornflakes – 1/2 cup
  • Rice bran, Rice Krispies
  • Almonds, Hazelnuts,  Pecans, Pine nuts – max of 15
  • Amaranth and Buckwheat, Brown rice / whole grain rice
  • Coconut – milk, cream, flesh
  • Peanuts, Popcorn, Pumpkin seeds,Sesame seeds, Sunflower seeds 1 – 2 tbsp
  • Quinoa, Walnuts – max of 10

Condiments, Sweets, Sweeteners and Spreads

fodmap safe sauces

  • Barbecue, fish, Oyster, soy, Worcestershire sauce
  • Dark Chocolate, dark
  • Chutney, Jam, jelly, Marmalade
  • Golden syrup, Glucose, Maple syrup
  • Mustard, Olive oil, Peanut butter
  • Saccharine, Sucralose, Sugar – also called sucrose
  • Cocoa powder

Drinks

alcohol cocktail

  • Alcohol is an irritant to the gut, limited intake advised:
  • Beer – limited to one drink
  • Vodka, Gin, Whiskey
  • Wine – limited to one drink
  • Fruit and herbal tea (without apple)
  • Soya milk
  • Water

Dairy Foods and Eggs

protein salad for weight loss

  • Butter, Cheese, Whipped cream
  • Dairy free chocolate pudding
  • Eggs, Soy protein, tofu, Tempeh
  • Lactose free milk, yoghurt

After going through this real exhaustive list of foods to be and not to be eaten I think those who are suffering from IBS must be aware of their friendly and enemy foods.

Can you handle IBS better with this FODMAP Diet now?

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