At Gastro Savannah, our primary goal is to support you through your diagnosis, including providing nutritional assistance. With so many diets available online, how can you determine which one is best suited for you and your digestive disorder? Below are some helpful tips and trusted links to guide you in making the right choices.
Irritable bowel syndrome (IBS) is a common, chronic disorder of the large intestine that causes belly pain, bloating, and changes in bowel habits.
A low-FODMAP diet is a short-term eating plan aimed at assisting individuals with digestive issues, such as Irritable Bowel Syndrome (IBS), in identifying foods that trigger symptoms like bloating, gas, diarrhea and pain. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are particular types of carbohydrates and sugar alcohols that are poorly absorbed by the small intestine. They attract water into the gut and ferment in the large intestine, resulting in digestive issues. A low-FODMAP diet may help reduce these symptoms.
The three vital stages of the low-FODMAP plan:
- Elimination (2 to 6 weeks): Cut out all high-FODMAP foods to see if your digestive symptoms improve.
- Reintroduction: Test specific high-FODMAP foods one by one over a few days to see which ones cause a reaction.
- Integration (Personalization): Return to a normal diet while avoiding only the specific foods that trigger your symptoms.
Examples of Foods to Avoid (High-FODMAP)
- Garlic, onions, leeks, and shallots.
- Fruits: Apples, pears, cherries, peaches, watermelon, and mangoes.
- Grains: Wheat, rye, and barley.
- Legumes: Beans, lentils, and chickpeas.
- Dairy: Cow's milk, yogurt, soft cheeses, and ice cream (due to lactose).
- Sweeteners: Honey, agave, high-fructose corn syrup, and sugar alcohols like sorbitol or xylitol.
Examples of Foods to Eat (Low-FODMAP)
- Proteins: Eggs, firm tofu, plain cooked meats, poultry, and seafood.
- Vegetables: Carrots, cucumbers, lettuce, green beans, potatoes, and zucchini.
- Fruits: Bananas (firm), blueberries, strawberries, oranges, and pineapple.
- Grains: Rice, quinoa, oats (in moderation), and corn.
- Dairy Alternatives: Lactose-free milk, hard cheeses (like cheddar), feta, and almond milk.
- Sweeteners: Maple syrup (pure) and table sugar in small amounts
Tips for following a low-FODMAP diet
- Portion sizes do matter, as even low-FODMAP foods can become high-FODMAP if you eat them in large amounts. Eating smaller, more frequent meals throughout the day is better than eating 2-3 heavy meals in a day.
- Read Food Labels. Avoid foods made with high FODMAPs, such as high FODMAP fruits, high fructose corn syrup, honey, wheat, soy, etc. However, a food can still be considered a low FODMAP if the high FODMAP food is listed as the very last ingredient. Buy Gluten Free Grains that are wheat free. You do not have to follow a full gluten free diet as the focus is on low-FODMAP grains not gluten. Look for gluten free grains made with potato, quinoa, rice or corn and avoid high FODMAP grains made with wheat, high fructose corn syrup, rye, and flour tortillas.
Meal and Snack Ideas
- Gluten free waffle with walnuts, blueberries, maple syrup without high fructose corn syrup
- Egg omelet with spinach, bell peppers and cheddar cheese
- Oatmeal topped with firm sliced bananas, almonds and brown sugar
- Fruit smoothie blended with lactose free yogurt/milks and approved low FODMAP fruits
- Turkey wrap with gluten free tortilla, sliced turkey, lettuce, tomato, cheddar cheese, mayonnaise and mustard.
- Beef with low-FODMAP approved vegetables and homemade broth
For a full list of low-FODMAP foods, recipes and tips on living with IBS, you can visit https://www.fodmapeveryday.com or https://www.monashfodmap.com.
