Nurturing Your Gut for a Symptom Free Year
As we step into a new year, it’s the perfect time to make a commitment to prioritise your health, especially if you’re living with Irritable Bowel Syndrome (IBS). Managing IBS often involves dietary changes, and the Low FODMAP Diet can be a game-changer for many. This year, let’s explore how you can take control of your gut health and embrace a symptom-reduced life with the Low FODMAP approach.
Why the Low FODMAP Diet Matters for IBS
Irritable Bowel Syndrome can bring discomfort and disruption to daily life, but the Low FODMAP Diet offers a targeted approach to managing symptoms. FODMAPs, short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are specific carbohydrates found in a variety of foods (such as milk, wheat, garlic, apples, cauliflower and more) that may trigger digestive issues in individuals with IBS. By identifying and limiting high FODMAP foods, you can often find relief from symptoms such as bloating, gas, and abdominal pain.
However, the low FODMAP diet may not be the most suitable approach for everyone. As we are all different, it’s important to work with your health care team (such as GP, Dietitian and/or Gastroenterologist) to assess what’s right for you.
Simple Steps for Low FODMAP Success
1. Educate Yourself: Familiarise yourself with high and low FODMAP foods. Work with a dietitian and use resources like the free FODMAP app to make informed choices.
2. Build a Low FODMAP Grocery List: Stock your kitchen with Low FODMAP staples like lactose-free or plant-based dairy options, gluten-free grains, lean proteins, and a variety of low FODMAP fruits and vegetables that are gentle on the digestive system.
Dairy: lactose-free yoghurt or milk, soy milk made from soy protein, almond milk fortified with calcium, firm cheeses
Gluten-free Grains: rice, rice noodles, gluten-free pasta, sourdough/gluten-free bread, quinoa, oats
Lean Proteins: meat, chicken, fish, eggs, firm tofu, canned legumes, pumpkin seeds/pepitas, macadamias, peanuts, walnuts
Vegetables: Potato, eggplant, green beans, bok choy, broccoli, carrot, cucumber, lettuce, tomato
Fruits: Clementine, mandarin, pineapple, firm banana, berries, lemon, lime, kiwi fruit, passionfruit
Fats/cooking-aids: Oil, butter, margarine, cooking sprays
Seasoning/flavour-aids: Garlic infused olive oil, ginger, herbs, salt, pepper, soy sauce, tabasco sauce, vanilla extract, mustard, peanut butter, tomato sauce, vinegars.
*Ensure to check the app for low serve sizes*
3. Portion Control: Understanding the relationship between FODMAPs and portion control can be a game-changer for those navigating the complexities of IBS.
Paying attention to serving sizes of high FODMAP foods becomes paramount. It’s not just about what you eat, but how much. Small portions of certain FODMAP containing foods may be better tolerated, allowing you to enjoy a variety of flavours without triggering uncomfortable symptoms. The key lies in finding a balance, as cumulative effects and individual tolerance levels play crucial roles.
Collaborating with a healthcare professional, particularly a dietitian versed in the intricacies of the low FODMAP diet, can guide you toward a personalised approach that maximises digestive ease while maintaining a well-rounded and nourishing diet. Find a suitable dietitian near you on our free app.
4. Explore FODMAP Friendly Recipes: Get creative in the kitchen with Low FODMAP recipes. From hearty meals to tasty snacks, there’s a world of delicious options that are suitable for those with IBS symptoms.
5. Stay Mindful of Trigger Foods: Be mindful of your body’s responses to different foods. Ensure to work with a dietitian to complete the low FODMAP diet; if you have completed phase 2 of the low fodmap diet and know what your triggers are, limit the portion of those foods. Everyone is different and will have different trigger foods. By completing the Low FODMAP Diet you may be able to find your food triggers and re-introduce all other foods back into your diet.
Set Realistic Low FODMAP Goals
Embarking on the Low FODMAP Diet is a journey, and success often comes from setting realistic goals. Whether it’s gradually introducing new Low FODMAP foods or finding creative ways to enjoy your favourite dishes, taking small steps can lead to significant improvements in managing IBS symptoms.
Consult with a Professional
For personalised guidance on the Low FODMAP Diet and managing IBS, consider consulting with an Accredited Practising Dietitian or Registered Dietitian specialising in digestive health. They can provide tailored advice based on your unique needs and health goals.
Conclusion
This year, commit to taking control of your gut health and embracing a symptom-free life with the Low FODMAP Diet. By making informed food choices, staying mindful of triggers, and seeking professional guidance, you can empower yourself to manage IBS and enjoy a happier, healthier year ahead.
