Just to be clear this article is for anyone battling true IBS (irritable bowl syndrome.) It’s a commitment but well worth it if you chronically suffer from IBS.
What is IBS?
Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine (colon). Irritable bowel syndrome commonly causes cramping, abdominal pain, bloating, gas, diarrhea and constipation. IBS is a chronic condition that you will need to manage long term.
Begin by reducing (eliminating completely is extremely difficult- but if your IBS is bad enough it’s worth it) FODMAPS. FODMAP stands for “Fermentable Oligo-, Di-, Mono-saccharides and Polyols,” and they’re typically not well-absorbed by the small intestine, but for the purposes of battling IBS, you just need to know which foods have FODMAPs in them.
- Fructose (fruits, honey, high fructose corn syrup (HFCS), etc)
- Lactose (dairy)
- Fructans (wheat, garlic, onion, inulin etc)
- Galactans (legumes such as beans, lentils, soybeans, etc)
- Polyols (sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc)
This list is insanely long- I know. But it’s just temporary, if you can eliminate the following foods for 2 weeks then you can notice how you feel, IBS symptoms should be significantly reduced or obsolete. Slowly re-add one food at a time and really pay attention to how your stomach feels afterwards, in time you will have developed a list of your own personal trigger foods and what to avoid.
- Brussel Sprouts
Group 2- Beans
Group 3- Fruits
Group 4 Sweetners
- Fruit juice
- Anything with high fructose corn syrup
Group 5 Dairy Products
Low Food Map Meal Ideas
- gluten free waffle with walnuts, blueberries, maple syrup
- eggs scrambled with spinach, bell peppers
- oatmeal topped with sliced banana, almonds and brown sugar
- fruit smoothie blended with dairy free milk and strawberries
- (1⁄2 cup) rice pasta with chicken, tomatoes, spinach topped with pesto sauce
- chicken salad mixed with chicken, lettuce, bell peppers, cucumbers, tomatoes, balsamic vinegar salad dressing
- turkey wrap with gluten free tortilla (or a romaine leaf) sliced turkey, lettuce, tomato, mustard and avocado
- beef and vegetable stew (made with homemade broth, beef, allowed vegetables)