IBS FODMAP Diet is the solution to avoid IBS symptoms and worsening pelvic floor problems for many women and men. Here are the FOODS to CHOOSE and AVOID. Pelvic Floor Physiotherapist Michelle https://www.pelvicexercises.com.au guides you through the FODMAP diet food groups for IBS treatment.
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0:49 How the FODMAP diet works
2:30 FODMAP Diet foods to CHOOSE and AVOID
How the FODMAP Diet Works
Some foods that trigger IBS symptoms contain sugars not well absorbed in the bowel by some people. These sugars can cause gas and bloating, abdominal pain, constipation and/or diarrhoea. Sugars not well absorbed are called FODMAPS and affect people differently.
See your doctor for IBS diagnosis.The FODMAP diet should be monitored by a dietician.
* Eliminate high FODMAP foods for 6 weeks
* Reintroduce small quantities of high FODMAPS, 1 food at a time every 3 days over the next 8-12 weeks.
The amount of a specific food you eat can affect your IBS symptoms and differs for everyone. The Monash University FODMAP App recommends quantities of FODMAP foods
Some fruits contain high fructose sugars. Fructose sugars can cause bloating by increasing fluid and gas in the bowel.
High fibre fruit to include in the low FODMAP diet Include strawberries, oranges and kiwifruit.
Garlic and onions are 2 of the most common IBS triggers to eliminate.
Low FODMAP vegetable alternatives include plain salad and potatoes.
Red peppers (capsicum) and green beans help stool softening. White potatoes can firm the stool to avoid diarrhoea.
Eliminate legumes which are common IBS triggers including hummus and falafels.
Low fodmap proteins include plain meat and fish, eggs and firm tofu. Avoid fatty meats which may slow digestion causing constipation.
Lactose sugar in milk can be difficult to digest. Lactose can cause bloating and diarrhea. Avoid soymilk made from soybeans. Instead choose soymilk made from soybean extract.
Low fodmap dairy items are lactose free. Hard cheese can cause constipation but help stool firming with diarrhea.
Bread and Cereal FODMAPS
Wheat, barley and rye can trigger IBS symptoms.
Low FODMAP alternatives include sourdough, spelt and gluten free bread. Plain white bread GF bread can cause constipation or firm the stool with diarrhea.
Rice and rice products are suitable foods. Boiled white rice firms the stool.
Nuts and Seeds FODMAPS
Eliminate cashews and pistachios. Choose walnuts, peanuts and macadamia nuts.
Low FODMAP seeds help manage constipation e.g. chia, flax (linseed) and pepitas.
Sugars and sweetener FODMAPS
Eliminate high fructose corn syrup and honey. Artificial sweeteners e.g. xylitol and mannitol can cause diarrhoea.
Low FODMAP alternatives – dark chocolate, table sugar and pure maple or rice malt syrup.
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