Do you have IBS? Studies show up to 70% of those with IBS respond well to a low-FODMAP diet.
Yeah, weird word, but it means fermentable oligo-, di-, mono-, saccharides and polyols.
FODMAP’s are sugars and fibers that are in a ton of foods and cause digestive distress in many people. The reaction is, not to the proteins, but the carbs in grains and other foods. The body of many people has difficulty absorbing those carbs, so there is bloating, diarrhea, constipation, gas, pain and IBS.
If you have IBS, why not try a low-FODMAP diet. Don’t worry! It’s designed to be a 2-6 week program where you eliminate high FODMAP foods from your diet to see if your GI symptoms improve. You’ll need a food journal to help you. Many people seek the help of a dietician, but if you’re adventurous, you can try it at home. Here’s a great book to start with.
Here are some foods that are low in FODMAP’s:
- Fruits: banana, blueberry, cantaloupe & honeydew, cranberry, grape, grapefruit, kiwi, lemon, lime, orange, raspberry, strawberry
- Veggies: artichoke, bok choy, carrot, celery, ginger, green beans, lettuce, olives, potatoes, pumpkin, red bell pepper, spinach, yellow squash, sweet potato, tomato, zucchini
- Grains: gluten free products, oats, rice, corn flour
- Dairy: lactose free milk, oat milk, soy milk, hard cheeses, brie, lactose free yogurt
- Meats: beef, pork, chicken, fish, eggs
Some things to avoid:
- Fruits (fructose): apple, mango, pear, canned fruits
- Veggies (fructans): asparagus, broccoli, brussels sprouts, cabbage, eggplant, garlic, okra, onion, shallot
- Other (galactans): legumes
- Sweeteners: fructose, high fructose corn syrup, honey, fruit juices, dried fruit
I’m not a doctor, and I’m not recommending anything for you personally. If this info resonates with you, check with your health care provider to see if it’s a viable option for your needs.