Relieve IBS symptoms with the low FODMAP diet
DATE
25 Jun 2018
AUTHOR
TIME TO READ
2 mins
SHARE
Table of Contents
How a change in diet could help you find relief from the symptoms of IBS.
FODMAPs stand for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are rapidly fermentable short-chain carbohydrates which may be key suspects in causing symptoms associated with irritable bowel syndrome (IBS).
These include foods high in excess fructose, lactose, fructans, galactans and polyols (including sorbitol, mannitol, xylitol and maltitol).
Foods high in FODMAPs are considered more likely to induce IBS symptoms, yet it is important to remember that these foods do not cause IBS but merely increase symptoms.
The low FODMAP diet is a common dietary management approach to IBS relief, with a success rate of up to 70 percent of people with IBS. Minimising high FODMAP foods are likely to reduce fermentation in the large intestine, consequently reducing symptoms such as bloating, abdominal pain and altered bowel habits.
Consulting a specialised dietitian is highly recommended before undertaking a low FODMAP diet, to ensure there are no nutritional deficiencies.
Examples of high FODMAP foods and low FODMAP alternatives
High FODMAP foods | Low FODMAP foods | |
Fruits | apples, pears, nashi pears, mango, sugar snap peas, watermelon, tinned fruit in natural juice, dried fruit, fruit juice, custard apple, rambutan, persimmon, apricots, cherries, lychee, nectarine, peaches, plums, prunes | banana, blueberry, grapefruit, grape, honeydew melon, kiwifruit, lemon, lime, mandarin, orange, passionfruit, paw paw, raspberry, rockmelon, strawberry, tangelo |
Vegetables | artichokes, asparagus, beetroot, brussel sprouts, broccoli, cabbage, fennel, garlic, leeks, okra, onions, peas, shallots, avocado, cauliflower, mushrooms, snow peas | bamboo shoots, bok choy, carrot, celery, capsicum, choko, choy sum, corn, eggplant, green beans, lettuce, chives, parsnip, pumpkin, silverbeet, spring onion (green only), tomato |
Dairy products | Milk and yoghurt: cow, goat and sheep (regular & low-fat) | Milk and yoghurt: lactose-free, rice milk |
Low FODMAP smoothie recipes
Low FODMAP breakfast smoothie
Ingredients
- 250mls of almond or rice milk
- 1 cup of ice
- 1 banana (needs to be firm not ripe)
- ½ cup of lactose free yogurt (check the label to make sure there is no inulin, otherwise use Greek yoghurt)
- 1 tablespoon of chia seeds
How to make
Combine all ingredients in a blender on high speed until combined and drink immediately.
Low FODMAP dessert smoothie
Ingredients
- 1 tablespoon of almond butter
- 2 heaped teaspoons unsweetened raw cocoa powder
- 1 banana (needs to be firm not ripe)
- ¼ avocado (if you are sensitive to avocado use half this amount)
- 1 cup almond milk
- ½ cup ice
How to make
Combine all ingredients in a blender on high speed until combined and drink immediately.