If you experience IBS symptoms such as abdominal pain, constipation, diarrhea, gas, and bloating, then you know the serious impact that it can have on your quality of life. One in five Americans suffer from IBS and many also experience anxiety or depression along with their painful digestive symptoms. But, did you know that a dietary approach can eliminate or significantly reduce IBS symptoms?
Following a low FODMAP diet has been clinically shown to provide an effective approach to managing IBS/functional gut disorders. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.
An Australian research team developed this dietary approach and it is considered the primary management strategy for IBS in Australia. FODMAPs are specific types of carbohydrates (short-chain carbohydrates), which are incompletely absorbed in the gastrointestinal tract. As a result, they stay in the small intestine where bacteria feed on them and produce byproducts and waste materials. These carbohydrates also exert an osmotic effect, which increases fluid movement into the large bowel. The fermentation and osmosis caused by these undigested carbohydrates contribute to IBS symptoms and can also lead to an overgrowth of unhealthy bacteria and fungi in the small intestine.
Below is a basic overview of the FODMAP diet. Because it can be such a big diet change for most people, I highly recommend seeking the guidance of a skilled nutritionist. He/she can help create an initial food elimination plan, reintroduction, as well as a long term diet plan. Beyond following the FODMAP diet, it is necessary to address bacterial overgrowth in the small intestine and optimize digestive function with supplements such digestive enzymes and probiotics.
Helpful resources include:
http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
http://www.med.monash.edu/cecs/gastro/fodmap/
The Complete Low-Fodmap Diet, Sue Shepherd and Peter Gibson. 2013. New York, NY: The Experiment LLC.
FODMAP Diet
Fruits
| High-FODMAP (Avoid) Apples Blackberries Avocado Cherries Mango Pear Watermelon |
Low-FODMAP(Eat) Blueberries Cantaloupe Grapes Oranges Pineapple Lemon Strawberry |
Vegetables
| High-FODMAP (Avoid) Garlic Onions Artichoke Asparagus Mushrooms |
Low-FODMAP(Eat) Carrots Eggplant Chives Kale Potato Zucchini Green beans |
Legumes
| High-FODMAP (Avoid) Chick peas or lentils cooked from dry beans Black beans Red kidney or small red beans Borlotti beans Butter beans Navy beans Soybeans Black-eyed Peas |
Low-FODMAP(Eat) Tempeh Tofu |
Dairy / Dairy Alternatives
| High-FODMAP (Avoid) Buttermilk Cream cheese Cream Ice cream Milk Yogurt Sour cream |
Low-FODMAP(Eat) Butter Cheeses (2 oz. or less) Brie, Cottage, Feta, Ricotta, Mozzarella, Swiss Lactose Free Milk, Yogurt, Kefir Rice/Oat Milk Tofu/Tempeh Eggs |
Grains and Starches
| High-FODMAP (Avoid) Wheat (bread, breakfast cereal, pasta/noodles, couscous, crackers, cookies) Rye (bread, crackers) Barley |
Low-FODMAP(Eat) Arrowroot Buckwheat Cornmeal Cornstarch Millet Oats (oatmeal, steel cut, oat flour) Popcorn Potatoes Quinoa Rice Sorghum Tapioca Mung bean pasta Gluten-free pasta Rice noodles Wheat-free soba noodles (buckwheat) Gluten free breads, cookies, cakes, crackers |
Beverages
| High-FODMAP (Avoid) Chicory-based coffee substitutes |
Low-FODMAP(Drink) Black or green tea Coffee Most herbal teas Herbal infusions |
Nuts
| High-FODMAP (Avoid) Pistachios Cashews |
Medium-FODMAP(Eat in Moderation) Almonds (up to 10) Hazelnuts (up to 10) One handful daily of all nuts and seeds 2 TBSP of nut or seed butters (peanut butter, tahini, almond butter) |
High Fiber Foods
| High-FODMAP (Avoid) Wheat Bran Inulin (found in high fiber food products) Fructo-oligo saccharides (found in some probiotic supplements, some yogurts, and some probiotic rich drinks) |
Low-FODMAP(Eat) Chia Seeds Flaxseeds Oat Bran Psyllium Seeds Rice Bran Chestnut |
Sweeteners
| High-FODMAP (Avoid) Agave, Honey High fructose corn syrup (HFCS) Sugar Alcohols: Maltitol, Mannitol, Sorbitol, Xylitol |
Low-FODMAP(Eat) Glucose Maple Syrup Sucrose (table sugar) |
Photo from here, with thanks.
