I'm suffering with IBS would a low FODMAP diet help??

BY NUTRITIONIST AND AUTHOR ROB HOBSON
DO YOU SUFFER FROM IBS? COULD A LOW FODMAP DIET HELP?

 

That Protein’s Blissful Raw Cacao Organic Super Protein is the UK’s first and only certified Low FODMAP protein powder. But what is a Low FODMAP diet and how might it help you ?

We know diet is closely linked to good health and that the food we eat can for some cause digestive  issues such as bloating, cramps, diarrhoea and constipation. These symptoms are not uncommon but if they are chronic and long-lasting then you may be suffering from irritable bowel syndrome (IBS). 

The Low FODMAP diet was developed in Australia and has been shown to be very successful in the treatment of IBS. 

The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.  These are types of carbohydrates which are poorly absorbed and make their way to the large intestine where they are fermented by gut bacteria. 

This can cause excess gas and diarrhoea as water is dragged into the gut contributing to swelling and the need to visit the bathroom. 

Before embarking on a Low FODMAP diet it is important that you visit your GP to help diagnose whether IBS is the reason for your gut symptoms.  After this you will need to seek the help of a dietitian trained in this diet which involves eliminating foods by group  then reintroducing them to help establish any trigger foods.

The sugars and fibres to eliminate include lactose (found in dairy products), fructose, polyols, galacto-oligosaccharides (GOS) and prebiotic ingredients such as fructans and inulin. 

Foods including these components which are not permitted on a Low FODMAP diet include:

Lactose 

All milk, yoghurt and cream. Try plant based milks as an alternative.

Fructose 

Foods like table sugar, honey, agave, raisins, apples, pears, mango, watermelon, avocado, plums and grapefruit. Maple Syrup is a low fodmap sweetener 

Polyols 

These sugar alcohols are also found in artificial sweeteners such as isomalt, maltitol, mannitol, xylitol and sorbitol. 

Fructans and inulin

These are found in wheat rye, barley, onion, garlic artichoke asparagus chicory, leek, broccoli, Brussels sprouts, cabbage and fennel.

 All pulses and beans

 This includes red kidney beans, chickpeas, cannellini beans, black beans.

*not an exhaustive list 

What if I am Vegan?

Low FODMAP food essentials if you are following a vegan diet.

These are just some of the foods you may want to include in your weekly food shop:

Protein foods – tofu, tempeh, canned lentils*, Vegan Quorn mince**, canned chickpeas*** and That protein Blissful Raw Cacao that’s (first and only FODMAP certified protein powder in U.K.) Other That Protein Protein Powders and Porridges will be good staples.

Fruit – berries, bananas, kiwi, citrus fruits, pineapple, papaya

Veggies – peppers, carrots, aubergine, dark green leafy vegetables, tomatoes, courgette 

Nuts  and seeds – all nuts and seeds but no more than 1 small handful per sitting.

Oils – extra virgin olive oil – coconut OK for some cooking (flavour)

Dried herbs and spices – try to add to any and every dish

Green, mint or ginger tea.


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