Since I have alluded to the FODMAPs diet before and know quite a few people that it has helped massively (including myself), I thought I’d leave you with some great links and information about it. If you have IBS (any of the forms) I really recommend giving this diet a go. In controlled trials it has about a 75% success rate, which is unheard of compared with other IBS management trials.
Anyways, here are the links:
It does feel restrictive at first, especially if you are vegan and have IBS, but here are some of the foods you can enjoy:
It’s worth mentioning that there is some conflicting data out there about which foods that are and and are not low in FODMAPs. My go to source of FODMAP info, that I have found reliable is from the last link.
Also, it’s important to be aware that the ideal FODMAPs diet is one that is not FODMAP free. Rather, it is a low FODMAP diet. At first you may have to eliminate all the FODMAPs. Then with trial and error you reintroduce one FODMAP group at a time and in small quantities in order to figure out your tolerance level of each group. So, for example, I think I can tolerate the polyols group (but I need to test this under more controlled circumstances), and I know for certain that the lactose, fructans group and fructose groups are problematic for me. Therefore, I generally eliminate those groups on a day to day basis. If I am going to eat anything belonging to those groups then I make sure they are the only FODMAP source in my diet on that day (or over a few days depending on what state my stomach is in). Oh, and stress will always be a factor in IBS so make sure you trial the FODMAPs when you’re relatively stress-free/relaxed.
Hope this was helpful. I’ll be blogging more about FODMAPs in future. Leave a comment if you need any further info or anything.