Irritable bowel syndrome (IBS) is estimated to affect up to one in five Canadians. It often starts in young adulthood and occurs more frequently in women than men. IBS symptoms include cramping, abdominal pain, bloating, gas, and diarrhoea or constipation, or both. IBS is a chronic condition characterized as a Gut to Brain to Microbiome communication disorder that needs to be managed long term. Most people can control their symptoms by following a targeted irritable bowel syndrome diet and managing their lifestyle and stress. More severe symptoms need medication and counselling.
Low-FODMAP Diet Plan for IBS
A low-FODMAP diet is often recommended by doctors to reduce symptoms of IBS. However, it should be noted that the low FODMAP should only be followed according to the researched informed 3 steps. Step 1: low FODMAP (2-4 weeks), Step 2: Reintroduction, Step 3: Personalization. So, what are FODMAPs, in the first place? FODMAP is an acronym that stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.”
FODMAP refers to a group of small carbohydrates (sugars and fibres) that are not properly absorbed in the gut. These poorly digested sugars can draw water into the small intestine and become food for the gut microbes that live in our colon. This results in gas, which, along with water, can be trapped in the intestine or stretch the intestine.
Different foods have different FODMAP levels. A low-FODMAP diet reduces or even removes foods that are high in FODMAPs and promotes eating foods that are low in FODMAPs for 2-4 weeks until a well-planned reintroduction can occur. The goal is to discover triggering foods to symptoms. Some scientific evidence shows that a personalized low FODMAP for IBS may improve IBS symptoms thus improving quality of life for sufferers.
Here’s a Quick List of FODMAP Categories:
High-FODMAP Foods (to limit or avoid)
- Vegetables: Artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion, sugar snap peas
- Fruits: Apples, apple juice, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon
- Dairy & Alternatives: Cow’s milk, custard, evaporated milk, ice cream, soy milk (made from whole soybeans), sweetened condensed milk, yoghurt
- Protein sources: Most legumes/ pulses, some marinated meats/ poultry/ seafood, some processed meats
- Breads & Cereals: Wheat/ rye/ barley-based breads, breakfast cereals, biscuits and snack products
- Sugars, Sweeteners & Confectionary: High fructose corn syrup, honey, sugar free confectionary
- Nuts & Seeds: Cashews, pistachios
Low-FODMAP Foods (to eat)
- Vegetables: Aubergine/eggplant, beans (green), bok choy, green capsicum (bell pepper), carrot, cucumber, lettuce, potato, zucchini
- Fruits: Cantaloupe, kiwi fruit (green), mandarin, orange, pineapple
- Dairy & Alternatives: Almond milk, brie/camembert cheese, feta cheese, hard cheeses, lactose-free milk, soy milk (made from soy protein)
- Protein sources: Eggs, firm tofu, plain cooked meats/poultry/seafood, tempeh
- Breads & Cereals: Corn flakes, oats, quinoa flakes, quinoa/rice/corn pasta, rice cakes (plain), sourdough spelt bread, and other wheat/rye/barley free breads
- Sugars, Sweeteners & Confectionary: Dark chocolate, maple syrup, rice malt syrup, table sugar
- Nuts & Seeds: Macadamias, peanuts, pumpkin seeds/ pepitas, walnuts
Shopping Cart
In order to prepare for your low-FODMAP diet plan, you would need to stock up on the following:
- Grains: Rice, rice noodles, gluten-free pasta, spelt sourdough/ gluten-free bread, quinoa, oats
- Dairy/alternatives: Lactose-free yoghurt or milk if required, soy milk made from soy protein, almond milk fortified with calcium, firm cheeses, coconut yogurt or coconut kefir free from inulin
- Proteins: Meat, chicken or fish that is not marinated or crumbed, eggs, firm tofu, canned legumes, seeds, walnuts, brazil nuts
- Vegetables: Aubergine/eggplant, green beans, bok choy, broccoli, carrot, cucumber, lettuce, potato, tomato, zucchini (low serve sizes)
- Fruits: Cantaloupe, kiwi fruit (green), mandarin, orange, pineapple, firm bananas, blueberries, raspberries (low serve sizes)
- Oils/ fats: Olive oil, garlic infused olive oil, butter
- Condiments/ sauces: Mustard, peanut butter, soy sauce, tahini, tomato sauce, vinegars, Worcestershire sauce, miso paste
Best Low-FODMAP Diet Plan for IBS
This example of a low FODMAP diet for IBS has been created by Monashfodmap.com.
- Day 1:
Breakfast: Poached eggs on spelt sourdough with wilted spinach/ kale
Lunch: Quinoa, fried egg & sweet potato lunch bowl
Dinner: Asian chicken salad - Day 2:
Breakfast: Porridge made with lactose-free milk; unripe banana, & cinnamon
Lunch: Vegetable frittata (freezes well)
Dinner: Vegan coconut curry (freezes well) - Day 3:
Breakfast: Spinach, feta, pine nut omelette
Lunch: Tuna & sweet potato patties (freezes well) served with a green salad or steamed vegetables
Dinner: Stir fried tofu and veggies with teriyaki sauce (carrots, broccoli, green beans) with rice noodles or rice - Day 4:
Breakfast: Cheese & tomato on toast
Lunch: Carrot fritters (freezes well) served with poached eggs & rocket
Dinner: Grilled salmon fillet with soy sauce, Asian greens (bok choy, choy sum) & brown rice - Day 5:
Breakfast: Oat and banana pancakes
Lunch: Spelt sourdough sandwich with salad (rocket, sliced tomato, alfalfa, cucumber) + cheese. Dinner: Sri Lankan beef curry (freezes well)
Useful Tip: Choose one or two lunch options from the meal plan and make a bigger batch at the start of the week. Divide it into containers and you can be ready with your low FODMAP lunches for the entire week!
Snacks:
- Yoghurt (lactose-free if required)
- Boiled eggs
- Fruit (kiwi fruit, pineapple, oranges, mandarin)
- Fruit smoothies – summer berry smoothie, green smoothie, banana bread smoothie
- Cheese and crackers
- Filo pastry stuffed with veggies and feta
- Two rice cakes with peanut butter
Treats:
- Dark chocolate
- Tahini choc chip cookies
- Double chocolate bliss balls
- Blueberry muffins
Conclusion
A low-FODMAP diet plan can greatly help reduce IBS symptoms. An irritable bowel syndrome diet followed with a small, frequent meal pattern is ideal. When it comes to creating a low FODMAP diet for IBS, a low-FODMAP trained dietician would help tailor a balanced low-FODMAP diet plan suited to your condition. This would ensure your meal planning is nutritionally adequate and also minimize any unwanted symptoms from FODMAPs.
(Sources: Mayo Clinic, Canadian Psychological Association, WebMD, EverydayHealth.com, Monashfodmap.com)
