There are many foods that cause various digestive diseases like colitis, so some people avoid or reduce certain foods and follow a specific diet, so today we'll explain this diet if you suffer from IBS pain, and soon we'll share some recipes that fit it.
What is the IBS diet (FODMAP)?
Scientists found some types of foods cause bloating, gas, and stomach pain. These foods include basic nutrients like the following:
- Starches: Wheat, legumes, some fruits and vegetables like garlic, onions
- Sugars: Milk, yogurt, soft cheese.
- Simple sugars: Figs, mango, honey
- Polyols: Blackberries, lychee
Benefits of a low FODMAP diet:
Benefits of the FODMAP diet for people with irritable bowel syndrome. Many benefits appear when sticking with it for a long time, and the benefits are:
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Reduced digestive symptoms
Most digestive symptoms disappear a lot (stomach pain, bloating, reflux), and stomach pain is always common in IBS and happens to almost everyone with it. These symptoms are exhausting for those affected so they often keep using this plan because it frees them from most symptoms.
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Increased feeling of comfort
Most people with IBS always feel uncomfortable. When they follow this plan, they feel constant comfort and can do activities they couldn’t do before.
Who should follow this plan?
This diet plan is not for everyone Only for those treating irritable bowel syndromeBecause it may harm healthy people more than help, and kids shouldn’t follow it either. If you have IBS, follow this plan. Here are some of its symptoms:
- You have ongoing symptoms in your digestive tract.
- Your stomach didn't respond to healthy diet plans.
- You tried cutting down coffee, alcohol, and spicy foods, but it didn't help either.
Results of this diet vary from person to person so don't try it during stress, busy times, or your period. Also, watch closely how it affects your health.
How do you follow the FODMAP diet?
The FODMAP diet has 3 stages, which are:
Stage one: restriction
In the first stage, you must avoid all the foods we mentioned before. This phase usually lasts 3 to 8 weeks. Most girls think they'll have to avoid these foods forever, but that's not true. Once your digestive system feels comfortable enough, you can move to the next stage.
Phase two: introduction
In this phase, you introduce some foods methodically. You should identify foods you’re highly sensitive to and exclude them. Then add just one type of food daily in very small amounts. It’s best to do this phase with a nutritionist or expert to figure out the right foods and amounts for you. Some women prefer to stay in this phase longer.
Phase three: customization
Phase three is more flexible. You avoid foods you’re very sensitive to, keep small amounts of others, and this helps improve long-term diet adherence and gut health. It’s recommended to stay in this phase as long as possible.
Three steps you should take before starting this program:
There are some steps you need to do before starting this program and we’ll go over them in detail:
1- First, make sure you have irritable bowel syndrome:
Digestive symptoms can appear in many cases, Most symptoms are similar between irritable bowel syndrome and othersSo you should check with your doctor first, make sure you have this condition and that this plan suits you. Usually these symptoms are:
- Frequent stomach pain
- Stool symptoms: change in stool color.
- You have these symptoms for 3 or 6 months in a row.
2- Try a healthy diet:
You should try a balanced diet first and only use the FODMAP diet as a last resort if other easy fixes don’t work. First you must stop all unhealthy foods like fast food and spices.
3- Future planning:
Here are some tips that can make your life easier:
- Know what you buy: Always try to check the ingredients of all food products you buy and avoid foods that may worsen colon symptoms.
- Try to get rid of foods you are allergic to: meaning they are not in your fridge or surroundings so you won’t have to eat them often.
- Always make a list before shopping: write down products you must buy and products to avoid before heading to the supermarket.
- Read the menu well: if you eat out, read the menu carefully and pick food that suits you. You can also ask the waiter about the ingredients.
Is the FODMAP diet tasty and fun?
On the low FODMAP diet, onions and garlic are banned, so many girls think FODMAP recipes lack flavor without them. But the diet has some other spices and herbs that add flavor to the food, like ginger, saffron, and lemon.
Is there a vegetarian FODMAP diet?
A low FODMAP diet can be vegetarian but it's harder because most of the things vegetarians rely on for protein are high in FODMAPs. Still, some options like nuts, tofu, eggs, and seeds are available.
FODMAP foods:
There are some foods you should have ready before starting a low FODMAP diet, which are:
- Protein: beef, chicken, eggs, fish, tofu, lamb.
- Whole grains: brown rice, corn, oats, quinoa
- Fruits: apple, banana, berry, lemon, pineapple, tangerine, orange, strawberry.
- Vegetables: bean sprouts, pepper, carrot, eggplant, tomato, spinach, and zucchini.
- Nuts: almonds, walnuts, peanuts.
- Seeds: flax seeds, pumpkin, sesame, sunflower.
- Dairy products: cheddar cheese, lactose-free yogurt, plant-based yogurt, parmesan cheese.
- Oils: coconut oil and olive oil.
- Drinks: black tea, coffee, mint tea, green tea.
- Spices: basil, ginger, vinegar, salt.
Many natural foods are low FODMAP, but processed foods are often high FODMAP, so it's better to avoid them.
What if the symptoms don't improve?
Some girls don't respond to this diet, so there are some alternative plans you can try:
- Make sure of the ingredients in the foods you eat.
- Make sure you follow all the diet guidelines.
- Think about whether life stress could be causing the colon pain.
Always try to find the diet that suits you and makes you comfortable. Don't hesitate to try many diets until you find what works. You can get help from Fitness Garage trainers by contacting us on Facebook page.
