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Dietary Guidelines for IBS

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Low FODMAP diet

FODMAPs are Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are sugars that are found in fruits, dairy products, vegetables and as artificial sweeteners. They can trigger IBS symptoms in some people.

FODMAPs are usually poorly absorbed and are osmotically active, which means they draw water into the bowel and therefore distend the gut. They are rapidly fermented by gut bacteria, which causes an increase in intestinal gas and further gut distension. Symptoms occur when the gut is more sensitive to gas production or the balance of bacteria is not ideal such as in small intestinal bacterial overgrowth.

Reducing FODMAPs in the diet is effective in 75% of IBS patients. The table below lists foods high in FODMAPs and some alternatives.

 

FODMAP

Foods to avoid

Foods to eat

Fructose (monosaccharide)

Fruit: Apples, pears, nashi pears, clingstone peaches, mango, sugar snap peas, watermelon, tinned fruit in natural juice

Sweeteners: honey, fructose/High fructose corn syrup (HFCS) as sweetener, fruit juices

Banana, blueberries, carambola, durian, grapefruit, grape, honeydew, kiwifruit, lemon, lime, mandarin, orange, passionfruit, paw paw, raspberry, rockmelon, strawberry, tangelo

Sweeteners: maple syrup, golden syrup, sugar,

Lactose (disaccharide)

Cow, goat, sheep milk

Ice cream, yoghurt

Fresh cheeses eg ricotta/cottage

Rice/oat milk

Coconut “yoghurt”, gelati, sorbet

Aged cheeses eg parmesan, cheddar, brie, camembert

Butter

Oligosaccharides

Vegetables: Artichokes, asparagus, beetroot, brussel sprouts, broccoli, cabbage, fennel, garlic, leeks, okra, onions, peas, shallots

Cereals: wheat and rye in large quantities

Legumes: kidney beans, chick peas, lentils, baked beans

Fruits: watermelon, custard apples, white peaches, rambutan, persimmon.

Vegetables: bamboo, bok coy, carrot, celery, capsicum, choko, corn, eggplant, green beans, lettuce, chives, parsnip, pumpkins, silverbeet, spring onion greens, tomato

Polyols

Fruits: apples, apricots, cherries, longon, lychee, nashi pears, nectarine, pears, peaches, plums, prunes, watermelon

Vegetables: avocado, cauliflower, mushrooms, snow peas

Sweeteners: sorbitol (420), mannitol (421), xylitol (967), maltilol (965), isomalt (953)

Banana, blueberries, carambola, durian, grapefruit, grape, honeydew, kiwifruit, lemon, lime, mandarin, orange, passionfruit, paw paw, raspberry, rockmelon, strawberry, tangelo

Sweeteners: maple syrup, golden syrup, sugar,

 

If you would like more specific information to your personal situation, please click on the link below to purchase a consultation with one of our qualified practitioners.

https://www.naturalchemist.com.au/consultation/