Get that Nutrition right on the low FODMAP diet

It’s nearly March, and other than it being the Season where the leaves change and we get a visit from the Easter Bunny, it’s also National Nutrition Month. A month we celebrate all things nutrition and create awareness of the importance of nutrition. However, those following the low FODMAP diet don’t have to miss out on all the fun. It can be common to put nutrition on the backburner when completing the low FODMAP diet, there’s a lot to think about and it can be quite overwhelming.  On today’s blog we are going to go through how to get that nutrition right whilst following a low FODMAP diet.

Quick run-down of the low FODMAP diet

The low FODMAP diet is a short-term diet, where FODMAPs are limited to a low and tolerable level with the aim of achieving symptom relief in individuals with IBS. Whilst FODMAPs don’t cause symptoms in everyone, those with IBS have a highly sensitive gut, so when FODMAPs are consumed it causes exaggerated sensations of pain and/or discomfort. The low FODMAP diet has three phases with the aim of liberating you of harsh dietary restrictions whilst achieving symptom relief.

So, how do I increase my nutrition?
Go for 7-a-day!

You’ve probably heard health professionals raving about having your 2 fruit and 5 vegetables a day, but other than adding a bit of colour to the meal, what nutrition benefits do they actually give us?  Whilst it is important to incorporate all food groups throughout the day, this message is pushed because a large proportion of the population fail to hit this target. As many fruits and vegetables also contain FODMAPs, following the low FODMAP might add an additional challenge.

What’s the fuss?

Both fruit and vegetables contain essential vitamins and minerals, which our body cannot make therefore, are required in the diet. They’re also a great source of dietary fibre, which is important for gut health. Each different vitamins and minerals are involved in different processes in the body; vitamins are necessary for things such as:
-Energy production
-Immune function
-Blood clotting

Whereas, minerals are important in:
-Bone health
-Growth and development
-Fluid balance

In order to get the best bang for your buck, it is recommended to eat a wide variety and rainbow of colours of both fruit and vegetables, where following the 7-a-day rule can help you achieve this.

Hydrate to stay alive

Our body is made up of about 70% water, so it only makes sense that staying hydrated is important. A general rule of thumb is to aim for at least 2L of water a day. By prioritising water as our main beverages over others such as fruit juices or soft drinks, we can ensure we don’t fill up too quickly and displace foods that provide us with lots of nutrition, such as our fruits and veggies. However, don’t let this discourage you from having these drinks, life is meant to be enjoyed after all.
When you’re undertaking the low FODMAP diet, there’s a lot to think about.  One easy tip is taking a water bottle everywhere; it acts as a helpful reminder and has the ease of convenience.

How is this implemented into the low FODMAP diet?

Achieving your 7-a-day, doesn’t have to be a chore, here is a list of low FODMAP fruit and vegetables you can include throughout your day without having to worry about unpleasant symptoms.

Fruits
Aim for 2 medium of fruits per day. For example:
1 unripe banana is considered a medium fruit.
2 kiwi fruit or 2 mandarins makes up a medium fruit.
So to achieve 2 medium fruits per day, you could try 1 unripe banana after breakfast and 2 kiwi fruit for afternoon tea. Switch your fruits up daily to get as much variety as possible. Here is a fantastic list of ideas.

10 Low FODMAP Fruits:

Unripe Bananas
Despite ripe bananas being high in fructans, unripe bananas are low FODMAP. Bananas are a good source of potassium, which is involved in blood pressure control, muscle contractions and nerve signals. A high potassium diet can be protective in heart disease due to its impact on blood pressure.

Oranges, Pineapple & Mandarins
Citrus fruits are the most well-known source of Vitamin C, which is needed for growth, development and repair of all the body’s tissues.

Grapes
Similar to bananas, grapes are rich in potassium, where 1 cup can provide up to 7% of your daily requirements.

Strawberries
Strawberries contain a decent amount of folate (Vitamin B9), which is particularly known to be involved in creating DNA and is crucial for your body’s cells.

Passionfruit
Whilst also rich in potassium, passionfruit also contain phosphorous, a mineral that plays a big role in the formation of bones and teeth.

Pawpaw & Cantaloupe
Both fruits have a high water content, making them refreshing for a Summers day, they also both contain Vitamin A and surprise, surprise a bunch of Vitamin C.

Kiwi Fruit
Abundant in nutrients Vitamin C, K and E, as well as folate and potassium. What you might not know is that they’re an excellent source of fibre. The fibre in kiwi fruit has been shown to be beneficial relieving constipation.

Vegetables
Aim for 5 different vegetables per day, about 75 grams of each as a guide.  An example of a day of 5 could be ½ a cup of cooked pumpkin, spinach, broccoli; 1 cup of lettuce or raw salad vegetables and ½ a potato or sweet potato.  Again, switch your vegetables up daily to get as much variety as possible.  Check out this list for some great low FODMAP ideas.

10 low FODMAP Vegetables:

Carrots, Zucchini & Pumpkin
Carrots in particular are well known for helping eyesight, which we can commend to its rich beta-carotene content, which your body converts to Vitamin A. Along with helping with vision it is important for immune function and growth and development. Both zucchini and pumpkin also contain Vitamin A.

Green beans
Like other green vegetables, green beans are a rich source of magnesium, that’s involved in processes such as energy production, bone development and DNA synthesis.

Eggplant & Potato
Eggplants have a combination of both potassium and chloride, two minerals that are commonly found together, they’re involved in fluid balance, which can contribute to blood pressure control. Potato, on the other hand only has potassium.

Capsicum
Whilst having a large array of B Vitamins, which do A LOT in the body, capsicum in particular is rich in Vitamins B6 and B9.

Cucumber
Although majority water, cucumbers contain the mineral phosphorous.

Tomato
Like citrus fruits, tomatoes are rich in Vitamin C, along with a combination of potassium and chloride.

Lettuce
In addition to potassium, lettuce actually contains some calcium. Traditionally found in dairy foods, calcium contributes to strong bones; where your heart, muscles and nerves also need calcium to function.

How can probiotics and prebiotics impact my nutrition?

Probiotics
Probiotics are live microorganisms that provide health benefits when consumed in the right amount and can be taken in a form of a supplement or are naturally found in some fermented foods.

Probiotics work by replacing missing good bacteria ensuring we have a higher proportion of good bacteria than bad bacteria. From a nutritional perspective, they confer health benefits and can aid digestion and improve nutrient absorption in the gut.

Probiotics can be used within the low FODMAP diet to assist in offsetting the changes that can occur to the gut microbiota as a result of the low FODMAP diet.

Some probiotics that are suitable and tolerable on a low FODMAP diet include:

• Blackmores Probiotics + IBS Support
• Casa de Santé Advanced Probiotic & Prebiotics
• Stellar Labs Probiotic 40 Immune and Digestive Support Formula

Prebiotics
Prebiotics are well known for their benefits in gut health, but prebiotics can be a bit confusing for people with IBS, as many prebiotics contain fermentable fibres or FODMAPs that are notorious for worsening symptoms.

Prebiotics can promote growth of good bacteria in our gut and the by-products from their fermentation plays an integral role in modulating the gut barrier which in turn supports immunity, inflammatory response and aids absorption of certain nutrients.

Tolerance to different prebiotics will vary with every individual and it’s important to re-introduce prebiotic foods in your diet to a tolerable level.

Prebiotics that are suitable for a low FODMAP diet include:
-Bananas unripe
-Kiwi Fruit
-Canned lentils ( ½ cup serve, washed and drained)

Check out some FODMAP Friendly certified prebiotics online such as:
happiGut™
Kfibre
inavea™ BAOBAB ACACIA
inavea™ PURE ACACIA
Nexira Fibregum
Can Prev Cyto Fibre
Can Prev Fibre Feel
Macro Mike – The Gut Doctor
Solnul™
MSPrebiotics

For a combination of Prebiotics and Probiotics:
The Gut Co FEED and REPAIR
Casa de Santé Advanced Probiotic & Prebiotics

Check out the FODMAP Friendly App for iPhone or iPads and Android – use this to check low FODMAP serving size guides and the FODMAP content of foods.

To Summarise…

Getting adequate nutrition and achieving symptom control on the low FODMAP diet can co-exist and you don’t have to compromise your nutrition in order to succeed with the low FODMAP diet.

By getting 2 and 5 low FODMAP fruits and vegetables a day and ensuring you stay hydrated are two simple things we can work towards to ensure your nutrition is tip top with the low FODMAP diet.  If you feel as though your gut health is being compromised, you don’t have to fully exclude pre and probiotics.

Having an IBS & FODMAP-trained Dietitian support throughout the low FODMAP diet you can ensure that you’re consuming FODMAP friendly foods and meeting all your nutritional requirements!

Written by: Lauren Theodore (Accredited Practising Dietitian)
Reviewed by: Kiarra Martindale (Accredited Practising Dietitian)