Irritable bowel syndrome (IBS) is a common digestive disorder that affects millions of people around the world. Symptoms of IBS include bloating, abdominal pain, gas, and diarrhea or constipation. One of the most effective ways to manage IBS symptoms is through a low Fodmap diet.
Fodmaps are short chain carbohydrates that are poorly absorbed in the small intestine and can ferment in the large intestine, leading to digestive symptoms in people with IBS. The low Fodmap diet involves avoiding foods that are high in Fodmaps for a period of time, and then slowly reintroducing them to identify which specific Fodmaps trigger symptoms.
So, what foods are low in Fodmaps?
Here is a list of low Fodmap food options to help you plan your next meal.
Meat and poultry: Fresh cuts of beef, pork, chicken, and turkey are low in Fodmaps and a great source of protein.
Seafood: Fresh fish such as salmon, cod, and halibut are low in Fodmaps and rich in omega-3 fatty acids.
Eggs: Eggs are a great source of protein and are low in Fodmaps.
Low Fodmap dairy products: Lactose-free milk, cheese, and yogurt are good options for those following a low Fodmap diet.
Low Fodmap fruits: Ripe bananas, blueberries, cantaloupe, grapes, kiwi, lemons, limes, oranges, strawberries, and tangerines are all low in Fodmaps.
Vegetables: Carrots, lettuce, spinach, tomatoes, and zucchini are all low in Fodmaps and great for adding color and nutrition to your meals.
Grains: Gluten-free oats, quinoa, rice, and corn are all low in Fodmaps and can be used to make a variety of dishes.
Nuts and seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds are all low in Fodmaps and make great snacks or additions to meals.
Legumes: Lentils, chickpeas, and soybeans are all low in Fodmaps and a great source of fiber and protein.
Sweeteners: Sugar and maple syrup are all low in Fodmaps and can be used to sweeten foods and drinks.
In conclusion, a low Fodmap diet can be an effective way to manage IBS symptoms, but it is important to work with a registered dietitian to ensure you are getting all of the nutrients you need. With the right combination of low Fodmap foods, you can create delicious, nutritious, and symptom-friendly meals.
At Nutrition and Co, we offer a bespoke IBS Gut reset program which is specifically designed for those with IBS who have tried *everything* and want symptom control.
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