Managing IBS Symptoms Using a Low FODMAP Diet
IBS affects about 15% of the adult population. Many things can cause IBS, including food intolerance, stress, and antibiotic use. One way to help treat IBS is the low FODMAP diet. It has proven to be an especially effective way of managing symptoms.
FODMAP is an acronym for a class of carbohydrates. These are fermentable short chain carbohydrates, which are more difficult for people to digest. The FODMAP is designed to be used temporarily ( usually for 2-6 weeks) to give your digestive system a rest. If your symptoms improve after a few weeks and you want to try to add FODMAPS slowly, it can be a great way to find out which foods bother you and limit them in the future.
There are plenty of resources, even free apps that you can get that will help you follow a low FODMAP diet. Here is a quick reference of some of things to eat and some to avoid.
Fruits: kiwi, cantaloupe, blueberries, grapes, pineapple, and mandarin oranges.
Vegetables:spinach, bok chow, broccoli, black olives, red cabbage, tomatoes, eggplant, green beans, radishes, bell peppers, squash, potatoes, and zucchini.
Milks: almond milk, hemp milk, lactose free milk.
Most cheeses.
Most meats except for chorizo. All fish.
Breads: Gluten free bread, sourdough bread, cornbread.
Drinks: coffee, wine, beer, whiskey, tequila, vodka,
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What foods to AVOID.
Fruits: apricot, avocado, blackberries, dates, grapefruit, apples, and peaches.
Vegetables: cauliflower, beets, button mushrooms, peas, portobello mushrooms, artichokes, onions, garlic, and sweet potato.
Milks: regular cow milk, A2 milk, oat milk
Nuts: pistachio, and cashew
Drinks- Chai tea, kombucha, rum, chamomile tea.
