IBS & THE LOW FODMAP DIET
What is IBS?
Irritable Bowel Syndrome (IBS) affects 13 million people in the UK.
Diet is a major influencer on people who suffer from IBS, where many of us react to certain types of foods which can ultimately trigger our nasty symptoms.
FODMAPs – Explained!
FODMAPs (Fermentable, Oligo- saccharides, Di-saccharides, Mono- saccharides, and Polyols) are found in a wide range of foods that are difficult to digest and should be avoided for those who suffer from IBS.
Research carried out by Monash University in Australia has identified that IBS symptoms significantly improve whilst following a low FODMAP diet. The awareness of the diet is growing, and the NHS as well as many dietitians are now recommending the diet.
Let’s compare some high FODMAP/low FODMAP foods:
|HIGH FODMAP FOODS||LOW FODMAP FOODS|
|GARLIC, ONION, ARTICHOKE, BEETROOT, BAKED BEANS, LENTILS, CHICKPEAS, ASPARAGUS, MUSHROOMS, SWEETCORN, CABBAGE, WHITE OF LEEKS, PEAS, SWEET POTATO,||SPRING ONION (GREEN PART ONLY), LEEKS (GREEN PART ONLY), CHIVES, AUBERGINE, PEPPERS, CUCUMBER, CHILLI, BOK CHOI, CARROTS, GREEN BEANS, POTATOES, LETTUCE, TOMATO, SPINACH, COURGETTE, OLIVES|
|APPLES, PEARS, PEACHES, MANGOES, FRUCTOSE, HONEY||BANANAS, GRAPES, PASSION FRUIT, ORANGES, RASPBERRIES, MAPLE SYRUP|
|RYE MILK, DAIRY, YOGHURT, ICE CREAM, CUSTARD, MILK CHOCOLATE||RICE MILK, ALMOND MILK, LACTOSE FREE MILK & YOGHURT, GELATO, DARK CHOCOLATE|
|CEREALS, WHEAT, RYE||OATS, RICE, POLENTA, GLUTEN FREE BREAD|
Benefits of Low FODMAP
- The severity of IBS symptoms may be reduced – less bloating, less abdominal pain, less gas!
- Confidence levels increase as your symptoms may reduce!
- Feel happier and live a more comfortable lifestyle
- No longer have to avoid situations where there is no bathroom close by
- Your mental concentration and physical levels can improve as your IBS and food worries may significantly improve
- No stressing about food – it’s easy when you know what you can/can’t eat!
Useful Hints & Tips
Following a low FODMAP diet can be challenging but don’t worry – The Fodilicious Team are here to help!
- Familiarise yourself with Low FODMAP/High FODMAP foods. This will help you learn about the diet, and can help you identify what you can eat whilst out and about.
- Be organised! Plan out your meals for the week, that way you will never fall off track and regret it later. Take a look at our Fodilicious products which offer an easy alternative to meal prepping and will ease the stress.
- Learn to read food labels – This will help you choose food products wisely, without accidentally eating high FODMAP foods (we’ve all made that mistake!)
- Do not expect the low FODMAP diet to cure your IBS. We have to remind ourselves that food is not the root cause of our IBS, and is only a trigger. However following the diet correctly may help alleviate your symptoms.
- Remember, it’s LOW FODMAP not NO FODMAP! It’s not off limits to have foods that contain FODMAPs, we just have to eat them in smaller doses to make our meals FODMAP friendly. So don’t worry if you over indulge whilst eating out, just make sure you try and limit high FODMAP foods as much as you can.
- Keep a food and symptom diary – this will help you track your progress throughout the diet
- Head to fodmapfriendly.com, it’s the only registered certification trademark worldwide which certifies low FODMAP products (all our recipes have been approved by FODMAP Friendly!)
- We recommend that you download The Monash University Low FODMAP Guide App – it’s a really useful tool to identify which foods you can/can’t eat