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Managing IBS With a Low FODMAP Diet

woman laying in bed with a stomach acheCramping, abdominal pain, gas, bloating, constipation or diarrhea. These are some of the most common symptoms of irritable bowel syndrome (IBS), a chronic condition that needs to be managed.

One of the best ways to manage IBS is through a low FODMAP diet. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols—short-chain carbohydrates (sugars) that the small intestine can’t absorb properly.

Types of Foods to Avoid

  • Dairy-based ones including milk, yogurt and ice cream
  • Wheat-based products such as cereal, bread, baked goods and crackers
  • Beans and lentils
  • Certain vegetables, such as artichokes, asparagus, garlic and onions
  • Some fruits, such as apples, cherries, peaches and pears

A 3-Step Elimination Diet

Low FODMAP is a three-step elimination diet:
Step 1: Stop eating certain foods (high FODMAP foods).
Step 2: Slowly reintroduce them to determine which ones bother you.
Step 3: Once you identify the foods that cause symptoms, you should limit or avoid them while enjoying all other ones.

What Foods Should I Eat?

You’re probably wondering, “Okay, what can I eat?” You can base your meals around low FODMAP foods, such as

  • Eggs and meat
  • Certain cheeses like brie, Camembert, cheddar and feta
  • Almond milk
  • Grains like oats, rice, and seeds, such as quinoa
  • Vegetables like cucumbers, eggplant, tomatoes, potatoes and zucchini
  • Fruits including blueberries, grapes, pineapple, oranges and strawberries

The Role of Functional Nutrition

Functional nutrition takes a holistic approach to diet, taking into account one’s lifestyle factors that could affect their food choices. These factors include activity levels, environment, or chronic disease. We have helped many clients with various health conditions using functional nutrition.

If you experience digestive distress in the form of gas, bloating, constipation or other issues, find out how we can address those problems so you can feel your best and function optimally. Contact our practice today to book an appointment!

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